1. What can we do to build up and strengthen resilience during this pandemic?

We can un-load our negative side, we can lighten up the load by reducing the sources of stress for
families and work. Reducing sources of stress can include:

• Helping families meet basic needs like food, shelter, health care, internet access etc…

• Creating/providing kid’s activity kits that include things like crayons/markers, coloring books,
puzzles, etc…
• Encouraging people to practice self-care, even if it’s just taking a few minutes to themselves,
or going for a walk, and getting enough sleep/getting plenty of rest.

•Practice mindfulness. Being mindful helps us to slow down and reduces anxiety. A few deep
breaths can reduce stress.

We can load our positive side, we can add things to our positive side by piling on positive
experiences especially through responsive relationships.

• The one thing that most children who develop resilience have in common is a stable,
committed relationship with a supportive parent, caregiver, or other family members/friends.

• Maintain and encourage your relationship with other family members and friends. Even
though we are all required to maintain social distancing/physical distance, it’s quite important
to call, video chat, email, or write letters to the people we care about to engage in responsive
interactions, protect our emotional well-being, and manage the stress of living in this
challenging time.

We can be more productive, we can use proper use of our time for creativity and other stuff. Sure,
use your free time to binge-watch. You don’t have to be heavily productive every time. But you
could make a plan to explore something cool up to this day, a place you never been before, sharpen
your skills, set up your resume.

Watch for not-so-positive way of coping. Sometimes other people use alcohol/wine or other drugs
that may harm your body, others sleep too much , or use other not-so-positive means of coping.

• If you're staring at a screen in a very long time, take a break, move around, and shift your gaze.
If you have to continue to stay at your computer for online classes or work, make sure to use
any breaks to do a quick stretch, get a snack or eat lunch something like that, or simply take
time to sit/relax without looking to any screens, even if it’s just for a few minutes.

• If you want a change of scenery, take a walk, or if can't get outside, read a book or listen to a
podcast.

Find your new normal. Most people feel better when we can get our bearings, find our own
resources, and create more productive habits, and those things take time.

• Create a schedule, for example: when to go to bed, when to eat meals, do chores and other.
2. How can we build resilience to plan for our future during this pandemic?

Build a better mindset. Building a better mindset gives many benefits, including: greater comfort
with taking risks and striving for more challenging goals; higher motivation; lower stress; a low