Checklist for Defeating the Covid Blues

Covid Blues The Covid Blues is also known as "languishing". It is the emotional effect of feeling stressed, joyless and empty due to the Covid pandemic.

Date: ___ / ___ / ______
Name Your Negative Emotion(s):
Describe briefly any negative emotion(s):
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Focus on Positive Emotion(s) - you are in control of your emotions and can shift your thinking to positive.
Think of positive emotion(s). Describe briefly the emotion(s):
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Appreciate Small Things - take time to savor the moment and to look for the good things around you.
What good thing(s) did you notice today?
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Awe - look for something extraordinary, feel the awe of what you experienced. View, smell, sensation, etc.
What were you in awe of today?
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Express Gratitude - be kind to someone and thank them. Visit your local first responders, thank an ambulance crew, thank a cashier, etc.
Who did you express gratitude to? How did you express gratitude?
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Focus on Gratitude - take time to think about what you are most grateful for.
What are you most grateful for?
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Keep a Gratitude Journal - keep a journal of your expressions and reflections on gratitude.
Are you keeping a Gratitude Journal?
___ YES ___ NO
Do an act of kindness - every day, take time to be nice and kind to someone, volunteer for a worthy cause that you value.
What act(s) of kindness did you do today?
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Look for Community - look for a community of like-minded people.
Have you looked for a community of like-minded people?
___ YES ___ NO
Make a Connection - greet a stranger. Best case is you will meet someone great.
Did you make a connection today?
___ YES ___ NO
Find Your Purpose - reflect on and find your goal in life, your sense of purpose.
Have you found your purpose?
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"In the Zone" or Flow - start a new project (gardening, DIY, etc) that lets you focus and gives you the feeling of accomplishment.
Have you started a new project?
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One Small Step at a Time - take a big task, break it down into smaller tasks and do them one step at a time.
What small step(s) did you accomplish today?
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Daily Routine - a daily routine gives us an "island of calm" in a "stormy sea".
What is your daily routine?
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Get out of Your Comfort Zone - try or do something new, gain a new experience, take a different path, etc.
Have you done something to get out of your comfort zone?
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Walk in Nature - A walk in nature can boost the "feel good" hormones in your brain. The Japanese call it "forest bathing".
Did you go out for a walk in nature today? If so, how long did you walk? Did you notice something new?
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Exercise - Physical exercise stimulates the production of "feel good" hormones in the brain.
How did you exercise today? For how long?
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Deep Breaths - Take 5min to breathe deeply and to focus on your breathing. Deep breaths slow down the parasympathetic nervous system.
Did you take time to deep breaths?
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Slow Down - Take a pause.
Did you take pauses?
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For more information, check out the Greater Good in Action program.