GUIDANCE COUNSELLING

• Make good nutrition a priority
• Make the most of family meals
• Stock healthy choices in your fridge and pantry

There are many free exercise programs to stream for free:

• • CorePower yoga – Free yoga classes are offered to everyone.
  • Blogilates – YouTube channel and website offers a massive library of pilates-style toning classes. In response to the outbreak, they created a 14-day quarantine workout plan.
  • HIIT workouts – 20-minute high intensity interval training (HIIT) workouts you can do at home.
  • Planet Fitness is offering free 20 minute workouts online and via their app. The online program is called “United We Move,” with workouts being streamed live on Planet Fitness’s Facebook page daily at 7 p.m. ET and also available to watch later, for those who cannot join in the live stream.
  • MyFitnessPal offers 7-minute At-Home workouts  
  • Love cycling or running outdoors? Try these free trail videos!

• Eat regular meals with others in your home or even via Facetime
• Use different forms of communication including phone, text, email, messaging, and video call (Facetime, Zoom, or Skype)
• Responsibly use social media such as Twitter, Facebook, or LinkedIn 
• Make tech easier to watch with others online.

• Maintain a routine 
• Get a good night’s sleep
• Stay active- talk a walk or spend time in your backyard and avoid areas where large groups of people maybe.
• Limit screen time 
• Call a friend or loved one on the phone or use Facetime
• Find help- Telehealth options allow people to speak with a professional therapist online, by phone call, text, email, or through a video call
  • Call 16000 Qatar Mental Health helpline
  • Send email
    • Preschool and Senior High School Students
    • Primary and Intermediate Pupils
    • Junior High School Students
    • Employees

• Calm
• Headspace
• Insight Timer
• Smiling Mind
• Stop, Breathe & Think

• Multiplayer app games for iPhone & Android
• Listen to upbeat music (and dance!)
• Board games or puzzles
• Knit/crochet
• Arts and crafts – online art classes
• Watch movies
• Workout 
• Meditate 
• Read
• Journaling or creative writing
• Rearrange/organize/declutter/clean your home 
• Start a gratitude list
• Try a new recipe
• Learn a new language 
• Garden, even indoors with potted plants, herbs, or flowers
• Work on small home repairs
• Create a blog/podcast/Instagram about your experience
• Try a new hobby
• Take a free online course

• Many churches, synagogues, mosques, and other religious organizations are offering services online. 
• Prayer can be a powerful way to process difficult emotions and to tap into gratitude for what one has, such as before a meal – whether in person or even with a friend or family member over the phone or on Facetime.
• Reading spiritual texts and devotional books can provide hope and inspiration.