NEW PROGRAM 

Coping with post-COVID Symptoms & Anxiety

A Comprehensive 7-Week Transformational Program 

Created by Deborah Rogers, OTR/L, Holistic Occupational Therapist, Yoga Teacher, and "Certified" Long-Hauler

A Resource for You that is Trauma-Sensitive! ​

To help you day-by-day, every day though post-COVID, Dysautonomia symptoms, and anxiety. 

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• Weekly Program with Daily Educational Videos

• Weekly Worksheets & Handouts

• Interviews with an Exercise Physiologist & HeartMath Practitioner

•  2 BONUS videos when you sign up to find your calm 

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Embrace the Power of  YOU!  You are a Healing Warrior!

 You Will Learn:

• About Your Autonomic Nervous System and the Vagus Nerve, Self-Regulation, Gut Health, Pacing, HeartMath & more

• Progressive Breathing Program with TONS of Breathing Techniques 

• Slow-paced, Graded Exercise & Walking Videos and Program 

• Ways to decrease Anxiety & Muscle Tension, and Improve Sleep 

• How to increase Self-Compassion, Self-Awareness, and Feel Safe in your body

Plus Interviews with an Exercise Physiologist & HeartMath Practitioner

Whether you join or not, enjoy these 3 exercise videos!

Curriculum

Program Informative Videos:

Changing how we label ourselves

7 Ways to Build Your Body's Foundation

Journaling Exercise & Meditation:

Embrace the Power of You

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Physical Exercise:

Yoga for Neck Back, & Shoulders

Core Strengthening #1

Core Strengthening for back & abs #2

Beginning of Sample Progressive Exercise Program paced to            prevent symptom flare-ups

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Breathing Exercises:

Grounding in the Body

Belly Breathing A - All about the Autonomic  Nervous

        System & Vagus Nerve

Belly Breathing B - Instruction/Meditation

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Handout: 

COVID-19 Resources 

Program Informative Videos:

Pacing/Activity Tolerance

Meditation:

Building Self-Compassion

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Physical Exercise:

2 Arm Exercise Videos in Supine

1 Leg Video - Beginner with instruction how to Progress

Exercise Videos are Slow--paced with breathing breaks to

    prevent symptom flare-up

Sample Progressive Exercise Program paced with breathing to

    prevent symptom flare-ups

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Breathing Exercises:

Breathing Pose 1

Breathing Pose 2

Breathing Pose 3 for  Easier  Breathing 

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Expressive Art Exercise:

To help use your imagination to feel calmness

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Worksheet & Handout: 

Energy Conservation & Activity Tolerance worksheets with Informative Handout to use with Pacing Video

Program Informative Videos:

Gut Health & Inflammation

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Meditation:

Organ Healing Cleanse​

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Physical Exercise:

1 Arm Exercise Video Seated (with or without resistance)

2 Leg Videos Supine & Quadruped; Seated & Standing with

   instruction in modifications and how to Progress.

Exercise Videos are Slow--paced with breathing breaks to

   prevent symptom flare-up

Sample Progressive Exercise Program 

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Journaling Exercise:

How to dialogue with your body

Breathing Exercises:

Not Diaphragmatic Breathing, but 360

      Diaphragmatic Breathing!

Coordinating Breathing with Movements

Coordinating Breathing with Walking Upstairs

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Handout: 

Good Nutrition & Anti-Inflammatory Foods

Program Informative Videos:

Talk with Exercise Physiologist about her program and Brigham & Women's Dyspnea Clinic & How to Progress with Exercise

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Meditation:

How to Find Pleasant Sensations in Our Body Despite Symptoms

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Physical Exercise:

Walking Program Introduced 

Guided Walking Video 

Sample Progressive Exercise Program 

Breathing Exercises:

Chest Openers

Coordinating Breathing with Walking

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Yoga Pose for Dysautonomia & Anxiety

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Handout: 

Tips for Managing Dysautonomia​

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Expressive Art Exercise:

How to get in touch with your Inner Wisdom

Program Informative Videos:

Coping with Anxiety and how to Regulate Our Nervous System

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Meditation:

5 Senses Meditation for Anxiety​

Meditation for Sleep

Physical Exercise:

Sample Progressive Walking & Exercise Program 

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Journaling/Expressive Art Exercises:

Observing Your Thoughts Guided Exercise

Creating Your Container

Breathing Exercises:

Yoga Breath Technique

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Worksheets & Handouts: 

Getting Good Zzzzs

Thought Renovations

Program Informative Videos:

Interview with HeartMath Practitioner about Heart & Brain  Coherence for better health & wellness

Shortness of breath and mask wearing - It's not always due to anxiety. 

Meditation:

Inner Smile​

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Physical Exercise:

Joy Through Movement

Sample Progressive Walking & Exercise Program 

Breathing Exercises:

2 Yoga Breathing Techniques​

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Journaling Exercise:

Observing Your Emotions Guided Exercise​

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Worksheets: 

Your Emotional Body

Program Informative Videos:

Tong Ren and Meridians

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Meditation:

Let Yourself Be Breathed

Awareness Without Judgement

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Physical Exercise:

Sample Progressive Walking & Exercise Program 

Breathing Exercises:

2 Yoga Breathing Techniques, 1 specifically for anxiety

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Journaling/Expressive Art Exercises:

Time Capsule​

Overcoming Obstacles

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You Did It! What's Next?

Program Evaluation

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