Preparation

General Supplies

Consider stocking up on goods like these items, to last 2-4 weeks, depending on available supplies. Do not hoard. Be mindful of the fact that other members of your community need supplies, too. Consider grocery delivery services like Instacart and most grocery stores and large chains like Walmart and Target offering curbside pickup services, you have options for continuing to get food and supplies without having to go into the store.

Food

Try to maintain a 2-3 week supply of food in case of illness or local outbreak.

Don’t stock up on perishables like milk and bread

Get non-perishables like large bags of rice, cans of soup, beans, pasta, canned veggies

Bottled water (1 gallon per person per day)

It is not expected that those food items will be in short supply, but having them in your pantry will reduce your need to visit the grocery store during the outbreak.

Other Essentials

OUT OF TOILET PAPER? Try searching for janitorial supply stores in your area. Consider your fellow community members and do not get more than a 4 week supply.

Soap or hand sanitizer (60%+ alcohol)

Medications (not just OTC; make sure you have at least a month supply of prescription meds, but bear in mind that the CDC recommends a 3-month supply if possible, in case of supply chain disruptions)

Cleaning supplies (bleach, cleansers, towelettes, trash bags)

First aid kits

Baby supplies (food, diapers, medication)

Personal care supplies (toothbrush, toothpaste, soap, shampoo, feminine hygiene products)

Supplies in Case of Illness

Thermometer to track temperature to ensure it stays below 100

Generally, over-the-counter medications that help treat fever, headache, congestion, cough, and sore throat associated with seasonal cold and flu…

Acetaminophen/paracetamol or naproxen for fever (there’s debate among experts about whether Ibuprofen might cause suppress certain key immune functions, so it seems best to use acetaminophen or naproxen in absence of further info — though, some are pointing out there’s not enough data yet to say and it might be better than nothing if needed)

For nasal congestion, decongestants/exporants such as Mucinex, pseudoephedrine (people with high blood pressure should avoid this), phenylephrine; saline solution for nasal irrigation

Vitamin C and other immune boosters

Gatorade, Pedialyte, juice, broth (hot broths and watery soups also help break up lung congestion), and water for hydration

Steam treatment solutions with essential oils, including humidifiers and diffusers with eucalyptus, tea tree, and lavender; these can help keep lungs clear (you can also put some in a steaming pot of water and put your head over it with a towel covering your head and the pot or run a hot bath to steam your bathroom — but don’t take a hot bath, just hang out in the steam to clear out your lungs)

Lozenges and/or gargle with saltwater to relieve a sore throat

Diarrhea remedy (in rare cases, some COVID sufferers experienced diarrhea), such as Immodium, Pepto-Bismol®, or Kaopectate® (not generally recommended for children) Keep in mind, doctors may advise against these remedies and under the position that this is the body working out infection; speak to a doctor to see if it’s more important to let this run its course or remedy the problem to help stay hydrated

Essential oils like eucalyptus for steam treatments to clear out congested lungs (see the Self-Care section under If You Get Sick for more info)

Prevention & Mitigation

Needed Behavior Changes

Social distancing is key; even if you think you are healthy, know that 1) healthy adults can still get a severe sickness unlike any flu you’ve ever had that CAN still be deadly, even if risk of death is low; 2) you should do your part to prevent community spread by avoiding social gatherings, otherwise you are putting vulnerable members of your community at risk

Wash hands frequently for at least 20 seconds (sing “Happy Birthday in your head two times to time it, if it helps); germs get stuck in knuckle folds and nail beds too, so focus on those areas

Don’t touch your face (this is a hard habit to break – try using perfumed soap or putting rubber band or string around a finger to remind you; use a tissue if you must touch or scratch your face)

Sneeze into your elbow

Avoid unnecessary travel; do not travel overseas at this time, and limit travel within your country (CDC US travel guidelines)

Clean and disinfect high-touch areas of your home regularly

Health, Immunity, and Mental Health

Combatting stress is a key factor in bolstering the immune system. I highly recommend meditation (in particular, “Loving Kindness” or Metta meditation has many proven benefits for calming the nervous system and boosting the immune system); I have personally used and recommend Waking Up, 10% Happier, and Headspace. Breathing exercises help both calm the nervous system and oxygenate the blood, resulting in higher white blood cell count and improved ability to deliver resources to infection sites. I highly recommend the Wim Hof Method app, which also includes features related to the cold exposure recommendation later in this list, as well as the Prana Breath app for Android or Breathe2Relax for iOS. DO NOT stay glued to the news . Once you know what to do to prepare and you’ve taken the necessary measures, check in once a day, twice at most. Find something else to occupy your attention. At times like these, people are prone to spiraling anxiety, fueled in part by compulsive news consumption. Read a book. Work on something positive. Tackle some of the recommendations below and you will get through this, and maybe even be better for it!

in bolstering the immune system. Sleep . Get at least 7 hours of high quality rest. Take a nap if you’re feeling tired, run done, or the mood and opportunity otherwise strikes you.

. Get at least 7 hours of high quality rest. Take a nap if you’re feeling tired, run done, or the mood and opportunity otherwise strikes you. Take supplements like probiotics, Beta Glucans, Vitamin D, Buffered Vitamin C, Echinacea, Zinc, Elderberry, NAC or Glutathione. Read the COVID-19 Action Plan by Dr. Daniel (a client who’s very scientifically literate and who I trust to be a voice of reason and rigor on matters like this).

like probiotics, Beta Glucans, Vitamin D, Buffered Vitamin C, Echinacea, Zinc, Elderberry, NAC or Glutathione. Read the COVID-19 Action Plan by Dr. Daniel (a client who’s very scientifically literate and who I trust to be a voice of reason and rigor on matters like this). There’s never been a better time to attend to physical fitness . Do at least some light exercise, such as yoga, calisthenics (body weight exercises), etc. High-stress times probably aren’t the ideal times for strength training or high intensity exercise, if you aren’t already acclimated to them, but try for at least low to moderate physical activity. Also, social distancing doesn’t mean you can’t get out into nature for a walk. Eat whole-food-rich diets and avoid processed foods. We’re discovering sugar may be nearly as bad as smoking, so cut out sweets, if you feel so compelled. Add spices to your diet, including garlic, cayenne, turmeric, ginger, and onions. Supplement with fiber, eat fermented foods, and take a probiotic — it has been estimated that up to 80% of our immune system is in our guts! Again, see Dr. Daniel’s COVID Action Plan for more info.

. Cold exposure also helps strengthen the immune system and as well as the nervous system, resulting also in improved sleep and enhanced exercise recovery, which in turn further boost the immune system. The Wim Hof Method app provides guidance on cold exposure and you can also find a cold exposure training routine from Systema here.

also helps strengthen the immune system and as well as the nervous system, resulting also in improved sleep and enhanced exercise recovery, which in turn further boost the immune system. The Wim Hof Method app provides guidance on cold exposure and you can also find a cold exposure training routine from Systema here. Having hope for the future has a surprisingly strong effect on immunity and overall well-being. Consider using isolation time to work on something meaningful that you’ve been intending to get around to! Here’s an inspiring post on Reddit’s r/getmotivated describing a process to take control and use the situation to build a better future.

has a surprisingly strong effect on immunity and overall well-being. Consider using isolation time to work on something meaningful that you’ve been intending to get around to! Here’s an inspiring post on Reddit’s r/getmotivated describing a process to take control and use the situation to build a better future. Community is a huge factor in well-being, including overall physical health and immunity. Consider that science is now discovering that traditional medicine DOES seem to work to a surprising degree, but not for the ostensible reasons. It works because the sick person has a sense of belonging and of being cared for by others (and a belief in the “goodness” of the medicine). Make time to call people you care about. Schedule a regular video conference with loved ones. Start a book club with friends and family and hold video meetings. You can use Google Hangouts for free video conferencing and use chat tools like WhatsApp, Google Hangouts, or Facebook Messenger to create a group chat.

If You Get Sick

Self-Care

If you experience symptoms similar to cold or flu but do not have a temperature exceeding 100 or severe cough and/or shortness of breath, treat yourself like you would if battling cold or flu (consider remedies like the ones outlined in the “Supplies for Care and Treatment” list in this document)

Above roughly 100 degree temperature, consider whether it’s time to call a doctor. Some different organizations, news outlets, and governments provide different thresholds and criteria for when to call a doctor or when to seek medical attention. And, your own sense of the severity of the decision should dictate. Check for any local guidelines, don’t hesitate to at least call your general practitioner for guidance, and be sure to call ahead if you decide to seek treatment.

When & How to Seek Medical Care

Seek care if… You have a temperature over ~100 degrees You have a severe cough and/or shortness of breath

If you need medical attention… Call ahead to your doctor or local emergency room, before coming in, so they can direct you to the most-prepared medical facility, who can then be made ready for your arrival and for coordinating your care as well as the safety of others



Note: these are not hard-and-fast rules; if you are sick enough that you’d normally seek care, seek care, but follow the precautions above. If you are above 60, consider seeking care sooner than later, especially if you think you may have been exposed.

TREATING “MILD” cases OR UNDIAGNOSED SEASONAL ILLNESS

While calling some cases of COVID-19 “mild” may seem to give a falsely rosy picture of the situation, it seems true that roughly 80% of cases do not require any more than home treatment and/or routine medical care. In the United States especially, where testing has been slow, many people are not choosing or able to get medical attention without severe symptoms. And others are unsure whether allergy attacks or what seem to be seasonal cold might actually be coronavirus. So they sit to wait not only to learn their own fate, but the degree of social caution they should exercise. If you get sick with cold or flu-like symptoms, regardless of knowing your specific illness, you need to self isolate to the best of your ability. Assume you might have the coronavirus until you confirm that you don’t. Along with notifying your doctor and having a plan of action for self-care and for seeking professional treatment in needed, do your best to keep others from catching what you have. This should always be the one’s stance with regard to social obligation to keep others from an illness you might be carrying, where at all possible, but even more so in light of the pandemic. Some measures to consider:

You should have already been social distancing before getting sick. Once sick, regardless of diagnosis, self quarantine. Stay home from work and school. In many places, this is no longer optional, but you can still go out for food and essential supplies. If you’re sick, you should stay home and instead seek help getting resources you need brought to you. If you have the virus DO NOT go out. There are people who will help. If you don’t know anyone to reach out to, please message us with your situation and we will do our best to put the word out and find someone who might be able to bring you supplies.

Sleep and recover in a separate bedroom if possible, so you don’t infect family members.

Pets seem able to carry the virus but won’t show symptoms; have someone healthier take care of them if possible.

Use a separate bathroom and disinfect surfaces you touch after each use.

Wear gloves if you have to be around other people and animals.

Cover your mouth with a tissue or your elbow during coughs and sneezes.

Wear a mask if you have a cough and a fever (wash your hands before and after placing a mask on and taking it off).

Even if you’re wearing a mask, get in the habit of always coughing into your elbow.

Personal Financial Help

Income reduced or strained?

Bill and payment deferments : Phone companies, utilities services, credit card providers, loan providers (especially student loan providers), etc., and even some landlords are allowing deferments and other aid. If you are experiencing or expecting financial impact, do not hesitate. Contact all providers to whom you owe regular payments and see if they can defer payment for a time period or help in any other way. Tax Relief : the U.S. Treasury Secretary announced that the due date for payment of taxes has been extended to July 15, 2020, as of 3/20/20. Note: the filing date of April 15 has not changed, but individuals and businesses can defer payment of owed taxes through the July extension date. More info here. Possible stimulus payments : there has been talk of one-time or recurring payments to regular Americans. The most recent proposal (as of 3/20/20) from U.S. Senate Republicans is that each adult could get up to a $1,200 payment ($2,400 in the case of a joint return). Each qualifying child would add $500 to the amount. Details are still to be confirmed and voted upon. Saving : If at all possible, reduce all payments you can’t defer to only the minimum required payment amount, make any other possible reductions to expenses, and set aside anything you are able to.



More info: Want more info on financial aid and support options? This article Where to Find Financial Help During the Coronavirus Pandemic by Motley Fool is informative.

Laid off?

Unemployment Benefits : See if your state or other local governments offer unemployment benefits. Most do, and most are expanding options in response to this situation. Call your local unemployment office. Health Care : See this article from CNBC Here’s how to find health-care coverage if you’ve lost your job.



Want more info on what to do if laid off or experiencing reduced employment? Read The U.S. Department of Labor’s Coronavirus Resources or The State of Washington Employment Security Department’s resource For workers and businesses affected by COVID-19 (coronavirus)

Background on the Situation

Just wondering what is going on, what this virus is, and how the pandemic occurred? Here are a few sources with solid information on the origin of the virus, how to respond, and why.

Informational Resources

Some sources are better than others! This is a list of places to check for the latest info.

Official Sources

Prefer expert sources! Information hygiene is an under-appreciated aspect of a healthy social response and discourse, particularly with regard to disasters like pandemics.

Centers for Disease Control & Prevention (CDC) COVID-19 Situation Summary: https://www.cdc.gov/coronavirus/2019-ncov/cases-updates/summary.html

World Health Organization (WHO) COVID-19 Situation Summary: https://www.who.int/emergencies/diseases/novel-coronavirus-2019

Non-Official Sources

Official sources can’t be everywhere, covering everything. Here are some sources for additional information, but be cautious of biased information and panic-promoting sentiments. Check sources. Validate information before acting on it.

Johns Hopkins COVID-19 Resource Center: https://coronavirus.jhu.edu/

Harvard Medical resources: https://www.health.harvard.edu/diseases-and-conditions/coronavirus-resource-center

Reddit’s top r/coronavirus posts in the past 24 hours: https://www.reddit.com/r/Coronavirus/top/?t=24 in the past week: https://www.reddit.com/r/Coronavirus/top/?t=week



Sources & References for People