COVID COMPASS

Helping Navigate a New Normal

Welcome! This is a place where you can build skills to help you navigate this “new normal.” This page is not a news source and it doesn't provide hourly updates. Instead, we rely on scientifically-proven techniques to support your wellness in this challenging time.

Find Reliable Information

Discover resources that are right for you.

Connect With People

Identify your support network.

Reduce Your Stress

Learn techniques to relieve stress.

Find Reliable Information

Cut Through the Clutter

During times of uncertainty, it’s hard to know what news sources are trustworthy or when consuming too much information might contribute to additional stress and anxiety. Watch this video and get advice from our behaviorist Hunter on finding the balance between staying informed and taking care of yourself.

Quiz: Identify Credible Information

You are probably getting updates from television, social media, and everyone you know. But how do you know which sources are reliable? Take this quick quiz to identify and understand how COVID-19 information sources affect your well-being.

Take the quiz

Activity: Change the Channel

Ready for a break? In times of stress, it can be easy to become fixated on the latest updates without realizing the impact they may have on your outlook. Try this exercise to focus on something positive and take a break from what’s going on.

View the activity

Reduce Your Stress

Look After Yourself

Everyone is learning new routines and adjusting to new circumstances. But did you know that adjusting to a “new normal” can cause stress? In this video, Hunter talks about the importance of managing your stress through constant change.

Activity: Be Present

When you’re feeling overwhelmed and caught up in your own thoughts and emotions, the following activity can help you focus on the present moment and relieve stress. This activity only takes a bit of concentration and use of your 5 senses. Give it a shot.

View this simple activity to practice being present

Activity: Breathe. Just Breathe

Are you feeling overwhelmed or anxious? Our behaviorists researched a breathing technique to help you feel a bit calmer when you’re stressed. And the best part is that it only takes a few seconds. Ready to try it out? Download the activity and gain more control of your situation.

Try the full breathing exercise

About MicroMass

During these unprecedented times, taking steps to change our behavior can help us continue to live happier and healthier lives. We hope these activities will help you take care of yourself and those who are close to you. To learn more about how MicroMass changes behavior, visit MicroMass.com.

References

1. American Psychological Association. Five ways to view coverage of the coronavirus. https://www.apa.org/helpcenter/pandemics. Updated March 2020. Accessed March 27, 2020. 2. Burdick D. Mindfulness Skills Workbook For Clinicians and Clients. 111 Tools, Techniques, Activities and Worksheets. Eau Claire, WI: PESI Publishing and Media; 2013. 3. Centers for Disease Control and Prevention. Coronavirus disease 2019 (COVID-19): stress and coping. https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/managing-stress-anxiety.html. Last reviewed April 1, 2020. Accessed March 27, 2020. 4. Ho CS, Chee CY, Ho RC. Mental health strategies to combat the psychological impact of COVID-19 beyond paranoia and panic. Ann Acad Med Singapore. 2020;49(3):1-3. 5. Main A, Zhou Q, Ma Y, Luecken LJ, Liu X. Relations of SARS-related stressors and coping to Chinese college students’ psychological adjustment during the 2003 Beijing SARS epidemic. J Couns Psychol. 2011;58(3):410-423. 6. Ponte K. Coronavirus: mental health coping strategies. https://www.nami.org/Blogs/NAMI-Blog/March-2020/Coronavirus-Mental-Health-Coping-Strategies. Published March 20, 2020. Accessed March 27, 2020. 7. Russo MA, Santarelli DM, O’Rourke D. The physiological effects of slow breathing in the healthy human. Breathe. 2017; 13(4): 298-309. 8. Shiota MN, Levenson RW. Turn down the volume or change the channel? Emotional effects of detached versus positive reappraisal. J Pers Soc Psychol. 2012;103(3):416-429. 9. UNC Health Talk. 5 tips to manage stress about coronavirus/COVID-19. https://healthtalk.unchealthcare.org/5-tips-to-manage-stress-about-coronavirus-covid-19/?_ga=2.69517136.1550813418.1585074660-285897984.1585074660. Published March 19, 2020. Accessed March 27, 2020. 10. Voss MW, Atisme K, Yaugher A, Sulzer SH. Mindfulness for chronic pain management. Utah State University Extension: Health & Wellness. https://digitalcommons.usu.edu/extension_curall/2000/. Published June 2019. Accessed April 1, 2020.