Self Care in Self isolation - looking after your mental health

We are in uncharted territory and COVID 19 has sent the world as we knew it into a spin and as such we are having to adapt to all of the measures the government out in place. A large part of the governments strategy is social distancing and isolation. To help you navigate this here are a few suggestions to help you look after yourself while you are away from treatment or in isolation.

Routine -Create structure in your day. Stick to your daily routines as best you can for example: get up, have breakfast, get washed and dressed, then plan your day.

Have a think about what you can do when consider things like - Online meetings, meditation, exercise, podcasts, reading, step work, TV, meals, work, calls with friends & peers.

Sleep - Sleep is so important for the good of our mental and physical health. Try to sleep. Go to bed at the same time, get up at the same time. Take naps if you feel you need. When you go to bed make sure you are comfy, not too hot, the room is dark, try not to have your shine or devices in bed with you. All this can help you have a restorative nights sleep.

Nutrition - If you are self-isolating and especially if you have symptoms, it is important to maintain good nutrition and hydration. Make sure you are eating and drinking regularly, even if you have low appetite. Attached is a food and fluid fact sheet from the British Dietician Society

If you have specific nutrition needs, it is important that you continue to follow the dietary recommendations made by your dietitian or other healthcare professional. This may involve asking friends or family members to get you specific foods so you can continue to follow an appropriate diet. Contact the S2S team and or your dietician if you have concerns.

Movement -  Physical activity is beneficial for your mental health and wellbeing. There are lots of way to be active with lots of resources online. Try to get fresh air and any activity that raises your heart rate, makes you breathe faster, and makes you feel warmer counts. Why not try Yoga with offer gentle, mindful exercise that can help boost your mood.

If you are suffering with COVID 19 symptoms or have any other health issues please check with your GP or other health professionals before undertaking physical activity.

Connection - Stay connected with your peers and friends. Phone calls are amazing, and are a great way to stay connected. But seeing someone’s face really can make a huge difference on a phone call. It can lift your mood and make you feel less lonely

Mindfulness & meditation - There are lots of great free apps you can use to guide you through breathing techniques and meditation that can help anxiety and clear your mind of anxious thoughts.

Limit the news and be careful what you read - Limit the amount of time you spend reading or watching things which aren't making you feel better. Perhaps decide on a specific time to check in with the news, There is a lot of misinformation swirling around - stay informed by sticking to trusted sources of information such as government and NHS websites.

Social Media Breaks - Have breaks from social media and mute things which are triggering, Mute key words which might be triggering on Twitter and unfollow or mute accounts, Mute WhatsApp groups and hide Facebook posts and feeds if you find them too overwhelming.

Remember to keep washing your hands and keep your distance from others if you do go outside and most importantly stay safe.