Mindfulness and Self-Care During a Pandemic

Available for download, free mindfulness worksheets to help you reduce stress and anxiety and promote happiness, joy, and peace.

When Your Mind Won’t Stop

Mindfulness Bingo for Grades K – 6 It’s Mindful May Begin on May 1st and choose as many activities as you can. Each activity with help you to feel focused. Bring this Bingo back to school on May 31st. If you’ve had a difficult day, focusing the mind on challenging tasks can relieve stress and inspire you to think creatively. Print out and complete the mindfulness puzzles below. The puzzles and brain-training. Print 2 pages of mindfulness Bingo Cards for free. Download a PDF with 2 free pages of bingo cards plus instructions and a randomized call sheet. Play mindfulness bingo in a browser or customize the. A huge body of research now shows that mindfulness can have an incredibly positive impact on our lives. It has been shown to reduce stress, anxiety and depression.It improves our focus, resilience and memory, and it has a whole host of health benefits, including increased immune function and powerful anti-ageing properties. People who practice mindfulness.

So many of us are experiencing challenges related to uncertainty and anxiety during the current COVID-19 crisis. You may find that your mind has gone on overdrive with an endless loop of worries. Unfortunately, telling our minds, “Stop it!” just doesn’t work. So what do you do when your your mind just won’t stop? One useful skill is to practice mindfulness. Mindfulness is the practice of intentionally bringing our minds to the present moment.

Some of the most popular mindfulness apps are offering free content right now and other mindfulness apps have content that is always free. Try a daily mindfulness practice (even if it’s just a minute or two!) and see if it helps you feel more connected to the present moment when your mind is trying to pull you to the future.

Calm app is offering free, hand-picked guided meditations to help during the current crisis. This includes Sleep Stories to help you fall asleep.

Headspace on the Go is offering content focused on “Weathering the Storm” including meditations, sleep, and movement exercises. Bonus: they have a $9.99 annual discounted subscription for students.

Discounted student plan:

Check out our Mindfulness page for more information about the science and benefits of mindfulness and resources to aid your practice.

I’m stuck inside! How do I practice self-care?

Want to practice self-care but feeling unsure about how to do it? Play the self-care bingo below to see how you do. You can win by marking off 5 self-care activities in any row, down any column, or diagonally across the table. You can also win by marking off the 4 self-care activities in the 4 corners of the table below. If you want a challenge, see if you can complete all of the self-care activities in one week!

Self-Care Bingo

Took a break	Got dressed	Challenged my negative thoughts	Asked for help	Limited time on social media and the news
Enjoyed a hobby	Ate food	Connected with another human	Treated myself	Followed my routine
Danced to music or stretched	Tried something new	Breathed!	Gave myself a compliment	Watched a cute or funny video
Used a coping skill*	Showered	Talked to another human	Got stuff done!	Went to bed at a good time
Let myself cry	Practiced self-compassion*	Drank water	Got good sleep	Practiced mindfulness*

Additional resources for practicing mindfulness and self-care

Self-compassion:

Intro to mindful meditation in English and Spanish:https://www.uclahealth.org/marc/mindful-meditations

Interactive flowchart for self-care:

Print 2 pages of mindfulness Bingo Cards for free. Download a PDF with 2 free pages of bingo cards plus instructions and a randomized call sheet. Customize the events, add your own free space, change the BINGO header, or add a fun checkerboard, etc.

Using a browser, play with 2 pages of mindfulness for free. You host a game and invite a guest via a link. If you enjoy the game, purchase more randomly generated pages below and invite all of your family, friends, coworkers!

Purchased packs are electronically delivered and contain either 10, 25, 50 or 100 randomly generated bingo cards of the 2 page free sample on this page. You may print these packs over and over again forever.

Host Instructions:

• Decide when to start and select your goal(s)
• Designate a judge to announce events randomly or as they happen
• Cross off events from the list when announced

Goals:

• First to get any line (up, down, left, right, diagonally)
• First to get the four corners
• First to get two diagonal lines through the middle (an 'X')
• First to get all squares

Guest Instructions:

• Check off events on your card as they occur
• If you complete a goal, shout 'Bingo!'. You've won!
• The judge decides in the case of disputes

MINDFULNESS BINGO
Participate	Taste	Interpersonal Effectiveness	Distress Tolerance	Reinforce
Be mindful of current emotion	Validate	Exercise	Using Reduce Vulnerability: Please	Emotions - use opposite
Fair	Contributing	FREE	Gentle	Thoughts
One thing at a time	Prayer	Activities	Express	Accepts
Relaxation	Meaning	Opposite to emotion action	eating	Vacation

This bingo card was created randomly from a total of 64 events
Host Instructions:

• Decide when to start and select your goal(s)
• Designate a judge to announce events randomly or as they happen
• Cross off events from the list when announced

Goals:

• First to get any line (up, down, left, right, diagonally)
• First to get the four corners
• First to get two diagonal lines through the middle (an 'X')
• First to get all squares

Guest Instructions:

• Check off events on your card as they occur
• If you complete a goal, shout 'Bingo!'. You've won!
• The judge decides in the case of disputes

MINDFULNESS BINGO
Exercise	Negotiate	Dear Man	Using Reduce Vulnerability: Please	Express
Validate	Relaxation	Hear	Sleep	Improve the moment
Using Relationship Effectiveness: Give	Wise Mind	FREE	Radical Acceptance	eating
Interested	Vacation	Easy Manner	Distress Tolerance	Willingness
Self-respect effectiveness: Fast	Stick to value	Treat Physical Illness	Taste	Turning your mind

This bingo card was created randomly from a total of 64 events
Host Instructions:

• Decide when to start and select your goal(s)
• Designate a judge to announce events randomly or as they happen
• Cross off events from the list when announced

Goals:

• First to get any line (up, down, left, right, diagonally)
• First to get the four corners
• First to get two diagonal lines through the middle (an 'X')
• First to get all squares

Guest Instructions:

• Check off events on your card as they occur
• If you complete a goal, shout 'Bingo!'. You've won!
• The judge decides in the case of disputes

Free Printable Mindfulness Bingo