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Coping with post-COVID Symptoms & Anxiety Program

from long-haulers to Healing Warriors

NEW PROGRAM COMING SOON

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 You Will Learn:
  • About Your Autonomic Nervous System and the Vagus Nerve 

  • Self-Regulation & what this means

  • Creative Ways to Pace Yourself & Build Your Activity Tolerance

  • TONS of Breathing Techniques and Progressive Breathing Schedule

  • How to begin and progress in exercises & walking to prevent symptom flare-up with exercise videos

  • What it means to have Anti-Inflammatory Lifestyle

  • New ways to cope with Anxiety, Stress, and Symptoms

  • Ways to feel safe in your body 

  • Increase self-compassion & self-awareness

  • How to improve sleep

 Coping with post-COVID

Symptoms & Anxiety

 

A Comprehensive 7-Weeks 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. 

 

Embrace the Power of  YOU!

You are a Healing Warrior!

 

 2 BONUS videos when you sign up to help you find calm 

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

Stormy Skies Over a Lake

First Week 

Program Informative Videos:

Changing how we label ourselves

7 Ways to Build Your Body's Foundation

 

Journaling Exercise & Meditation:

Embrace the Power of You

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

 

Breathing Exercises:

Grounding in the Body

Belly Breathing A - All about the Autonomic  Nervous

        System & Vagus Nerve

Belly Breathing B - Instruction/Meditation

Handout: 

COVID-19 Resources 

Above the Clouds

Second Week 

Program Informative Videos:

Pacing/Activity Tolerance

 

Meditation:

Building Self-Compassion

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

Breathing Exercises:

Breathing Pose 1

Breathing Pose 2

Breathing Pose 3 for  Easier  Breathing 

Expressive Art Exercise:

To help use your imagination to feel calmness

Worksheet & Handout: 

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

Tropical Leaves

Third Week 

Program Informative Videos:

Gut Health & Inflammation

Meditation:

Organ Healing Cleanse

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 

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

Handout: 

Good Nutrition & Anti-Inflammatory Foods

Fourth Week 

Program Informative Videos:

Talk with Exercise Physiologist about Exercise

Meditation:

How to Find Pleasant Sensations in Our Body Despite Symptoms

Physical Exercise:

Walking Program Introduced 

Guided Walking Video 

Sample Progressive Exercise Program 

Breathing Exercises:

Chest Openers

Coordinating Breathing with Walking

Yoga Pose for Dysautonomia & Anxiety

Handout: 

Tips for Managing Dysautonomia​

Expressive Art Exercise:

How to get in touch with your Inner Wisdom

Beautiful Landscape

Fifth Week 

Program Informative Videos:

Coping with Anxiety and how to Regulate Our Nervous System

Meditation:

5 Senses Meditation for Anxiety

Meditation for Sleep

 

Physical Exercise:

Sample Progressive Walking & Exercise Program 

Journaling/Expressive Art Exercises:

Observing Your Thoughts Guided Exercise

Creating Your Container

Breathing Exercises:

Yoga Breath Technique

Worksheets & Handouts: 

Getting Good Zzzzs

Thought Renovations

Sunrise on Nature

Sixth Week 

Program Informative Videos:

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

 

Meditation:

Inner Smile

Physical Exercise:

Joy Through Movement

Sample Progressive Walking & Exercise Program 

Breathing Exercises:

Yoga Breathing Technique

Journaling Exercise:

Observing Your Emotions Guided Exercise

Worksheets: 

Your Emotional Body

Wild Nature

Seventh Week 

Program Informative Videos:

Tong Ren and Meridians

Meditation:

Let Yourself Be Breathed

Awareness Without Judgement

Physical Exercise:

Sample Progressive Walking & Exercise Program 

Breathing Exercises:

The Complete, 3-part Breathing Technique

Journaling/Expressive Art Exercises:

Time Capsule

Overcoming Obstacles

You Did It! What's Next?

 

Program Evaluation

Bonus!

2 Special Videos