Lockdown Survival Guide

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Lockdown Survival Guide Free

By Improvement Sciences
10 Lessons
4.7
(9 reviews)

Learn about the vital tools to help you overcome the challenges of lockdown as a result of the COVID-19 pandemic. Develop a range of skills including mindfulness, routine setting and understanding the power of your strengths.

From the author:Learn about the vital tools to help you overcome the challenges of lockdown as a result of the COVID-19 pandemic. Develop a range of skills including mindfulness, routine setting and understanding the power of your strengths.

Lockdown Survival Guide Lessons

Click through the microlessons below to preview this course. Each lesson is designed to deliver engaging and effective learning to your team in only minutes.

  1. Well-Being in the Time of Lockdown
  2. Your Self Care Plan
  3. Your Strengths and Positive Psychology
  4. The Power of Your Strengths
  5. Building Resilience
  6. Resilience and Well-Being
  7. What is Mindfulness?
  8. Being in the Now
  9. Routines
  10. Resources

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Lockdown Survival Guide course excerpts

Well-Being in the Time of Lockdown

Lockdown Survival Guide Course - Lesson Excerpt

Well-Being in the Time of Lockdown

Well-Being in the Time of Lockdown

We suffer from... isolation a lack of structure and routine increased anxiety and depression mood swings strained relationships weight gain disrupted sleep (either too little or too much)

There are three things we can do right now, today anticipate these feelings 2. create a plan to care for ourselves 3. use proven strategies to care for ourselves (and others)

Your Self Care Plan

Lockdown Survival Guide Course - Lesson Excerpt

Your Self Care Plan

Your Self Care Plan

We can use the principles of positive psychology to help design a self-care plan that addresses our own and our children’s emotional, physical and spiritual dimensions.

Your Self Care Plan

A key component of your plan is PERMA which was developed by the founder of Positive Psychology, Dr. Martin Seligman

Your Self Care Plan

NUTRITION Eating well, in moderation, using nutritious food We all have a “relationship” with food - the habits, patterns and practices of how we eat.

Your Self Care Plan

Working from home and in “lockdown” can change our personal relationships with friends, family So, too, can how we relate to food We can eat less wisely, snack more (and on unhealthy foods), eat more more food, more often

Your Self Care Plan

PHYSICAL ACTIVITY Maintaining physical activity appropriate for our abilities

Your Self Care Plan

SLEEP Regular, deep, restful, prolonged sleep

Your Self Care Plan

OPTIMISM A sincere belief that good outcomes will happen

Your Self Care Plan

Your Strengths and Positive Psychology

Lockdown Survival Guide Course - Lesson Excerpt

Your Strengths and Positive Psychology

Your Strengths and Positive Psychology

Video

The strengths coach... Select all that apply

Whether coaching yourself or others, a strengths coach... listens more than talks. helps you create your own solutions. patiently listens to detect the most meaningful insights. derives authentic information from body language and tone of voice.

The Power of Your Strengths

Lockdown Survival Guide Course - Lesson Excerpt

The Power of Your Strengths

The Power of Your Strengths

"How will character strengths help me?" Great question! Research shows you can experience... Greater resilience and reduced stress More energy and engagement Elevated life satisfaction and fulfillment Increased ability to achieve Expanded and deepened positive relationships

Building Resilience

Lockdown Survival Guide Course - Lesson Excerpt

Building Resilience

Building Resilience

Resilience and Well-Being

Lockdown Survival Guide Course - Lesson Excerpt

Resilience and Well-Being Recharging 7 Essential Elements

Resilience and Well-Being

What is Mindfulness?

Lockdown Survival Guide Course - Lesson Excerpt

What is Mindfulness?

What is Mindfulness?

Thinking can be helpful, even necessary, but also intrusive when: we get easily lost in endless thinking (worrying and rumination). our thoughts create emotions and feelings like fear and sadness. And we lie awake at night because... we worry about what might happen tomorrow. we cannot stop thinking about that mistake we made last week. we are constantly busy with the things that need to be completed.

Mindfulness is...

Being in the Now

Lockdown Survival Guide Course - Lesson Excerpt

Being in the Now

Being in the Now

We become aware when we focus our attention on...

Being in the Now

External stimuli like sounds, or sights or smells...

Being in the Now

Internal stimuli like thoughts, emotions and judgments.

Being in the Now

This Present Moment We’re good at thinking about the past and the future. We predict, write and rewrite our story - endlessly. But not so much the present - we’re so busy... and whoooooooosh, there goes the present as we move onto the next thing. The whooooosh rarely stops - we ruminate about the past and fret about the future. Plans, regrets, goals, status, achievements - these are the elements of our routine and constant thinking.

People who practice mindfulness are... Happier Less anxious Less angry Less stressed More hopeful More vital

Mindfulness Exercise Choose one (or more) routine activities (e.g., brushing your teeth, eating, doing the dishes, shopping, walking), and try to do the activity with full attention. You can refer to the body scan tool in the briefcase for suggestions on how to make this exercise successful.

Being in the Now

Mindfulness Exercise Bring attention regulation to your conversations by focusing on the “now” of the people and the conversation - notice the nuances of the interaction, including how you feel.

Being in the Now

Routines

Lockdown Survival Guide Course - Lesson Excerpt

Routines

Routines

Nutrition Practice mindful eating Know what you are eating and why. Savoring the food helps build feelings of appreciation and gratitude. Eat nutritious food and drinks in moderation Avoid nervous eating of empty calories. Read the labels - watch out for fats and sugars. Be intentional to snack healthy. Make time for preparation and eating Taking the time to prepare meals helps you to engage in the moment, relax and savor the moment. Eating is essential, and should be a planned activity. Look forward to it, not as a chore, but as an opportunity to engage. Drink plenty of water It varies from person to person, but 4-6 glasses is a good target. Drink water - not sugary sodas. Limit alcoholic beverages Alcoholic beverages can become a crutch, and can diminish your own opportunities to savor a moment. Small quantities, slowly and properly enjoyed.

Schedule periods of exercise It’s easy to “work through;” scheduling exercise gives an easily achievable goal, bolstering your sense of control.

Routines

Get outside to walk Exposure to nature, or at least the outdoors, is known to invigorate and relax.

Routines

Schedule breaks throughout the day Gives you something to anticipate, something to achieve, and an opportunity to engage.

Routines

Stretch It’s the low hanging exercise - relaxing, de-stressing, pleasurable; and offers an opportunity for “engagement quickies” Exercise at your chair - check out the article on the next screen for a variety of exercises you can do at your desk.

Routines

Stay Active Occasional napping might be rejuvenating, but it can easy slip into “couch potato” practices.

Routines

Wind down and relax before sleeping You’ll sleep better if you help your body and mind “Ease into it.”

Routines

Resources

Lockdown Survival Guide Course - Lesson Excerpt

Additional resources to help you on your way

Resources

Lockdown Survival Guide Course Author

Improvement SciencesImSci, a global leader in creating mobile first microlearning, applies learning science, consumer experience and contemporary design to its content. ImSci has created award-winning content as well as courses for Educate All that have been utilized by dozens of organizations around the world.

that was a really good guide to learn more about the pandemic and how to treat with it .it will help people to get out of it emotionally and to be a responsible person towards this disease...good work

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