Virtual Wellness Resources

During these uncertain times, the Student Wellness Center wants to make sure you have the resources to maintain your health and wellness. This is a collection of virtual resources, apps, websites, podcasts, articles and more.

If you would like to suggest a resource to include on this page, please email wellness.center@uc.edu.

I Spent a Year in Space, and I Have Tips on Isolation to Share
Scott Kelly is a retired NASA astronaut who spent nearly a year on the International Space Station. In this op-ed, Kelly shares his tips and strategies.

40 Meaningful Things to Do at Home During a Pandemic
Here's a list of 40 meaningful activities you can do (that are free or only of modest cost) when you’re self-isolating at home or stuck in quarantine. 

 Ten Percent Happier: Coronavirus Sanity Guide
The meditations, podcasts, blog posts, and talks on this page will help you build resilience and find some calm amidst the chaos. We’re adding more resources as they're created - so keep checking back.

Virtual Museum Tours
Explore the world's most beautiful museums from the comfort of your couch!

Virtual National Park Tours
See the United States virtually through the national parks - even if you don't leave your house.

Kings Island Virtual Rollercoaster Rides
Virtually ride the rollercoasters at Kings Island!

Therapy Assistance Online (TOA)
TAO is an interactive, web-based self-help program that provides online and mobile tools to help you overcome the day to day challenges around stessors like anxiety, depression, or other concerns. 

Let's Talk Virtual Sessions from CAPS
Let’s Talk is now being offered virtually.  Please view our events on Campus Link for more information, including how to make an appointment.  Let's Talk is a program which provides easy access to clinicians from CAPS. This service is available for all UC students who may not need traditional counseling, but could still benefit from one-on-one support. Confidential conversation and support with counselors from UC CAPS

Living with worry and anxiety amidst global uncertainty (PDF)
Worry and anxiety are common problems at the best of times, and when it takes over it can become all-encompassing. Psychology Tools has put together this free guide to help you to manage your worry and anxiety in these uncertain times.

Care For Your Coronavirus Anxiety
Care For Your Coronavirus Anxiety is a free mental health website with a "toolkit" of vetted, research-backed, and helpful tools for you including articles, meditations, access to mental health experts, anxiety screenings, and more.

Grounding Exercises
Grounding exercises are helpful for many situations where you find yourself becoming overwhelmed or distracted by distressing memories, thoughts or feelings. If you find yourself getting caught up in strong emotions like anxiety or anger, or if you catch yourself engaging in stressful circling thoughts, or if you experience a strong painful memory or a flashback, or if you wake up from a nightmare with a pounding heart, grounding exercises can help bring you back down to earth.

SAM App
SAM is a free app to help you understand and manage anxiety. The app has been developed in collaboration with a research team from UWE, Bristol.

MindShift App
MindShift™ CBT uses scientifically proven strategies based on Cognitive Behavioral Therapy (CBT) to help you learn to relax and be mindful, develop more effective ways of thinking, and use active steps to take charge of your anxiety. This app is free.

CBT Thought Diary
With this thought diary, when you're feeling down you can document your negative emotions, analyze patterns in your thinking, and reevaluate your thoughts. It may even help you recognize ways to deal with your unhelpful patterns of thinking. This app is free, but offers paid features as well. It is only for Apple OS devices. 

WoeBot
WoeBot, an artificial intelligence-based companion, will chat with you and offer you hundreds of tools to learn about yourself and improve your mood whenever you need them. This app is free, but contents are limited. Users can upgrade to premium for more options.  

PTSD Coach
PTSD Coach was designed for those who have, or may have, posttraumatic stress disorder (PTSD). This free app provides you with education about PTSD, information about professional care, a self-assessment for PTSD, opportunities to find support, and tools that can help you manage the stresses of daily life with PTSD.

Self-Compassion Guided Meditations & Exercises
The Center for Mindful Self-Compassion website offers a number of guided meditations and excercises to foster self-compassion.

Therapy for Black Girls (website and podcast) 
Therapy for Black Girls is an online space dedicated to encouraging the mental wellness of Black women and girls. This resource helps connect users with therapists in their local area and hosts a free podcast. Therapy for Black Girls also hosts an online community called The Yellow Couch Collective; registration for this service is $9.99 per month. 

The JED Foundation
The JED Foundation provides information about how to manage feelings of uncertainty, anxiety and fear associated with COVID-19. The one-page website offers tips and strategies for colleges, students, and families.

Centers for Disease Control and Prevention Guide for Stress & Coping
The Centers for Disease Control and Prevention offers strategies for taking care of yourself and others during this difficult period of time.

Meditation with SKY@UC
A powerful guided session with practical tools that can help you relax, cope with anxiety, boost immunity and stay happy. Monday to Saturday. Free. Open for all. No prior experience required. To join the session, copy-paste the following link in your browser at 6 PM EST and enter the password. The password is case-sensitive and necessary to prevent unwanted disturbances in the session. Session Link: tiny.cc/meditatewithSKY Password: CinCy*1956

Insight Timer
This free app offers guided meditations for sleep, anxiety, and stress. 

Liberate
Liberate is a free meditation app by and for the Black & African Diaspora. Meditation categories include ancestors, love, self worth, gratitude, microaggressions, mindfulness, and more. 

Self-Compassion Exercises for COVID-19
This article shares 10 practices from the Mindful Self-Compassion program that could be helpful during this time, along with brief explanations. The website also hosts a number of guided self-compassion audio meditations

Reduce your risk of serious lung disease caused by coronavirus by quitting smoking and vaping
This article written by Dr. Stanton Glantz, Director of the Center for Tobacco Research Control & Education, makes the case for why smoking or vaping may increase your risk of harm due to coronavirus. He argues that stopping smoking, vaping, and avoiding secondhand exposure should be added to the list of important preventive measures. 

CDC Quit Smoking Resources
This website provides information and tools to help you quit smoking, including the quitSTART appquit hotlines in English, Spanish, Mandarin, Cantonese, Korean, and Vietnamese, and other free tools. 

T-Break Guide
This website provides support and guidance for taking a 21-day T-Break (tolerance break) from cannabis. A guided T-Break helps to bring down your tolerance and find better balance with your use.

Grounded App
This app tracks your cannabis use and tolerance for those trying to quit or take a tolerance break.

Virtual Recovery Resources (PDF)
In an infectious disease outbreak, when social distancing and self-quarantine are needed to limit and control the spread of the disease, continued social connectedness to maintain recovery are critically important. Virtual resources can and should be used during this time. This tip sheet from SAMHSA lists resources that can be used to virtually support recovery from mental/substance use disorders, including recovery support organizations, online meetings, articles, and more.

Discord App
This free app, originally designed for gamers, allows groups of friends to create a shared server and host chats on different topics, as well as an open audio channel if folks would like to chat as if you were working or gaming in the same room. 

Netflix Party
This free Google Chrome extension lets you synchronize what you're watching on Netflix with friends and chat about the movie - or whatever! 

Quarantine Chat
Want to stay socially connected to other people who are also stuck at home and want to chat? You can speak over the phone to other people around the world toll-free using this app. Click this link and put your number. Download app “Dialup” to redeem your invite so you can receive calls from people all over.

New York Times Six-Minute Workouts
These three short workout videos will get your heart pumping and give you a full-body workout without a trip to the gym.

YMCA: Tai Chi Videos
This unique martial art is for all ages and levels. Tai Chi promotes strength, coordination, posture, concentration, and energy level.

University of Cincinnati Campus Recreation Center
The University of Cincinnati Campus Recreation Center is offering free fitness classes online!