COVID-19 Wellness Resources

Hello on behalf of the University of Arizona Department of Surgery's COVID-19 Wellness Committee.

The purpose of this team is to offer support to faculty, residents, fellows, APPs, and staff during the unforeseen circumstances brought on by the virus outbreak. We will strive to make various accommodations to enhance the well-being of our colleagues. In addition, we will provide reliable information and resources to help all of us thrive during this pandemic. 

With much gratitude,

Dr. Bellal Joseph & the COVID-19 Wellness Committee team

Reliable Sources of COVID Information

-Arizona Daily Star
-Center for Disease Control 

Quick Links

Top 12 Wellness Resources for Health Care Providers During the COVID-19 Outbreak
List of Discounts & Freebies for Health Care Workers
Cheat Sheet: Exercise Resources
Cheat Sheet: Resources for Parents
Cheat Sheet: Mindfulness Resources

Coping with Stress & Anxiety

Mobile Apps

-Breathe2Relax (iPhone & Android): A diaphragmatic breathing app meant to promote relaxation available on iPhone and Android. Free to download on iPhone.
-​The Mindfulness App (iPhone & Android): This app, available for iPhone and Android, catalogues more than 200 guided sessions instructed by influential meditators all over the world, with regularly updated content so that users can keep up with their private practices in new ways. Free to download for iPhone, but includes in-app purchases.
-PTSD Coach (iPhone and Android) - This app is designed for veterans and military service members who have, or may have, post-traumatic stress disorder (PTSD). It also offers mindfulness and stress reduction exercises. Free to download for iPhone.

Institutional Sites

-CDC-recommended management techniques & hotline

Disaster Distress Helpline: 1.800.985.5990 or 1.800.846.8517 or text TalkWithUs to 66748

-Substance Abuse and Mental Health Services Administration help and hotline

National Domestic Violence Hotline: 1.800.799.7233 or 1.800.787.3224

Ready-to-Go Tips

-Drop three exercise: Squeeze your shoulders to your ears, pause and hold, release. Squeeze the muscles in your face and your jaw, pause and hold, release. Squeeze your hands into fists and tighten your chest, pause and hold, release.

Training Websites

-Mindfulness-Based Stress Reduction: A free online mindfulness-based program with evidence-based interventions.
-Headspace: High-quality guided meditations free for all health care professionals. 
-Yoga with Adriene (YouTube): A free collection of hundreds of yoga & meditation videos easily categorized by topic.
-Yoga GLO: free yoga classes online created by the owners of YOGA OASIS in Tucson.
-10% Happier: Mindfulness meditation courses, completely FREE to health care providers for 6 months during this crisis (usual value is around $80/year). Simply write to for instructions.
-UAZ Andrew Weil Center for Integrative Medicine: offers free resources and classes to help promote wellbeing and cope with COVID
-Mind-body support groups
-Guided stress-relief meditations: new guided meditation loaded every day at noon
-Guided imagery for health care professionals: guided imagery specifically for health care professionals


-Peloton: Exercise app offering an extended free trial (90 days vs. the usual 14 days). Includes a range of exercises, such as treadmill, outdoor runs, biking, floor exercises, yoga, and meditation.
-Pure Barre on Demand: Exercise app offering extended, 60-day free trial (usually 30 days). To redeem, click on the 30-day trial option and use promo code EXTENDEDTRIAL.
-Free barre fitness classes (YouTube)
-Daily Burn: Online workout channel offering a 30-day free streaming trial.

Support for Children

Ideas for Enrichment

-NPR segment for kids/families to learn about COVID-19 
-Nationwide Children’s articles and podcast: how to talk to children about COVID-19
-Center for the Study of Traumatic Stress: helping homebound children
-National Child Traumatic Stress Network: guide for parents/caregivers on helping families cope with COVID-19
-The Autism Educator: education about coronavirus for children with autism
-Netflix: educational content includes Brainchild, The Who Was? Show, Julie’s Greenroom (about the arts), StoryBots, The Magic School Bus
-Disney Plus for children: educational content includes Brain Games, National Geographic
-PBS for children: educational content includes Wild Kratts, Xavier Riddle, Reading Rainbow, Between the Lions, Peg + Cat
-Amazon Prime for slightly older children: Horrible Histories
-Kids Activities Blog: long list of companies offering free educational subscriptions
-The Science Mom: daily 2-hour educational videos about science
-Listing of 60 educational math websites
-PBS Kids Dailya daily newsletter with learning and play ideas to use at home
-The Ultimate Guide to Working from Home with Kids: a mega-guide with enrichment ideas from parents around the world. You can sort by the degree of parental involvement, prep-time, age group, and cost. an online curriculum for children ages 2-8 offering a free 30-day trial
-Virtual field trips: Take a virtual field trip with Google! Explore museums and even take a tour of the Taj Mahal! Go explore all of the National parks on your bucket list.
-Make a podcast
-Kids Online Science Websites: The 10 best science sites for kids.
-IT & Programming for Kids: The 10 best coding sites for kids.
-Let's Move-Staying Active for Kids: Ideas to stay active inside and outdoors. 
-Limiting Screen time for Kids: Blocking Wi-Fi access to limit screen time for children.

Structured Lesson Plans

-Social-justice informed education: Do Something from Teaching Tolerance: social-just informed education. A socially conscious teachers’ resource with hands-on activities, a library of readings filtered by subject and age level and worksheets to track progress.

-Some examples broken down by grade:

-Grades K-2: Identity Artifacts Museum
Grades 3-5: Poetry and Storytelling Cafe
Grades 6-8, 9-12: Inventing a Better World

-Khan Academy: Lesson ideas and resources for pre-K to 12th grade with teaching schedules especially catered to navigating isolation at home. Available in English and Spanish.
-Scholastic: Learn at Home: day-by-day learning activities broken down for children Pre-K to 9th grade.

Other General and Educational Children's Resources

-Database of COVID-19 outbreak support: includes resources for kids and teens.
-Pandemic Parents resource list
-Coronavirus Parents Facebook group
-Coronavirus children's book


Arizona-Specific Resources

-Arizona Department of Health Services

University-Specific Resources

-UArizona Campus Health

Tucson-Specific Resources

-Arizona Daily Star Comprehensive Resource Guide
-List of Tucson hikes
-Biking in Tucson

Emotional Support

UArizona GME Resources

-COVID-specific mental health services
-Request an Appointment for mental health services
-General resources

Other Resources

-BUMC Crisis Hotline: 520-622-6000
-BUMC Warmline: 520-770-9909
-Support from UArizona medical students: use the Google doc to send out a request (childcare, groceries, petsitting, deliveries, rides, meals, etc.). Please email with questions or concerns.

Resources for Health Care Providers/Clinicians

-Coronavirus/COVID-19 Information Hub (APA)
-Supporting Clinicians During the COVID-19 Pandemic (Annals of Internal Medicine)
-Psychological First Aid: Guide for Field Workers (WHO)
-Caring for Our Caregivers During COVID-19 (AMA)
-For Mental Health Providers: Working with Patients Affected by the Coronavirus (COVID-19) Outbreak (VA)
-Providing Suicide Care During COVID-19 (Zero Suicide Institute)
-PsychHub for Health Care Providers