Welcome to Corona Relief
Many people suffer from the current pandemic and the following restrictions.
The program Corona Relief provides you with several exercises to give you help you find relief in these frustrating times.
To get started, you will need a smartphone or computer. You will also need a pen and paper/ notebook to take track of your journey. Keep in mind to carefully read the instructions. It will take you less than 30 minutes to complete the full journey!
Introduction
Watch this video to get a quick introduction to COVID Relief
Mood-o-meter
To understand how much you personally benefit from the program, it is important to check in on your state before, and after the exercises. This way, you can easily see whether your mood has improved, you feel less frustrated or just more at ease overall.
Please take a pen & paper, draw a scale like the one below and rate your current state with the help of these questions:
How are you currently feeling?
Are you particularly stressed, frustrated, anxious or just do not feel great?
0: very unsatisfied
10: very satisfied
After the exercises, you will draw this scale again to determine any improvements.
Reflection questionnaire
Go through the questions chronologically and write down your answers. Good luck! Continue with the next exercise once you've finished the questionnaire.
Open the Questionnaire
Relief trough Gaming
In order to play Corona Kombat, you need an Android smartphone. If you do not own an Android based smartphone, you can continue to the next exercise. We're trying to get the app online for iPhone users as soon as possible!
You can continue to the next exercise below after finishing the Corona Kombat level
Download the App (Android)Relax and relief
This exercise called “progressive muscle relaxation” was developed by Dr. Edmund Jacobson (1938). The technique is used worldwide to help people learn relax to tense and relax various muscles in their body.
You will see that when your body is becoming free from tension, that you mind will also come down.
Through more practice you will learn to pay careful attention to feelings that are associated with tension as well as relaxation. This might help you in your daily life to identify tension more quickly and react to it.
Duration of the exercise: 3,5 minutes
Daily Challenge
Now, for the last part: Get activated and feel the boost. When you become active, you influence your brain state and could feel better right away. For example, exercise can produce „positive chemicals“ in the bloodstream of the brain that lift the mood. The more positive experiences you create, the stronger the effect will become over time.
When you click the link, a document will open. Pick one challenge for today.
Click to choose your daily challenge
Reflection & Mood-o-meter
Take some time to think on the exercises and check in with your current state. Ask yourself the following questions:
How did the exercises benefit me?
What did I experience as valuable?
What have I learned?
Reflecting on the process can show you which aspects of the program were the most helpful for you.
On a scale from 1 to 10, indicate how you feel after having done these exercises.
Please draw a scale like the one below in your notebook, or note down the number that corresponds with your mood now.
Integrating this program into your life
Look back at your mood-o-meter results. If you experienced positive effects from the exercises, consider including them in your daily or weekly routine.
Option 1: full program
- Do the full program from start to finish 3-4 times per week
- Track your reflections in a notebook
Option 2: single exercises
- Choose which exercise(s) were the most beneficial for you
- Repeat this exercise 3-4 times per week, and combine it with the other exercises when you feel like it
- Tip: Track how you feel about the single exercises with the mood-o-meter or in a notebook
- Tip: Research has shown that muscle relaxation works best if you do it several times a day. After some practice, you can also try it while sitting
Good luck!
Share your opinion!
We'd like to hear from you if this program has been helpful, and how we can improve. Help us our by filling in our questionnaire (3 minutes).
Questionnaire