As the health experts advise the world’s leaders on the best measures to combat COVID-19, most of us are already self-quarantining to help flatten the disease transmission curve. The rapid spread of COVID-19 has forced us to change the way we live and think, revealing the most valued elements and essential necessities of our daily lives. With social distancing measures in place, Australia, and other countries, have seen some flattening of the curve. Yay, good humans!
Ultimately, creating a daily routine helps balance out the day with positive experiences, and prevents me from otherwise spending a weekend in my PJs binging on Netflix and Instagram.
Below are some tips for maintaining your physical and mental wellbeing while self-quarantining or in isolation.
As recommended by Queensland Health:
Let’s get physical!
Exercise promotes the release of endorphins. Endorphins make you happy! So start moving… walk your dog, go for a run, bust out some dance moves, rack up some HIIT workouts or stretch out with a bit of yoga. You don’t need fancy gym equipment to get your heart racing and there are plenty of online resources to help you meet your daily active goal. Of course, with any form of physical activity, tailor it to your physical health, and always seek advice from your doctor before starting a new exercise program.
The Conversation – How to stay fit and active at home during the coronavirus self-isolation
Super Sustenance
Eating well is so important. Fuelling your body with the right balance of nutrients will not only help improve your overall health, but also assist in boosting immunity. Fresh fruit and veggies are a great way to obtain those important vitamins… and also make healthy, nutritious snacks!
Australian guide to healthy eating
Hydrate
Drink at least 8 cups of water daily. And as much as you’d like to pour another glass of wine, avoid consuming excessive amounts of alcohol.
Learn and Create!
With a little more time at home, and less time on the social scene, start learning something new – like that foreign language that will be useful for those future travel adventures that you have been planning, or understanding the epidemiology behind decision-making in the management of a pandemic. There are some great free online courses offered by EdX and Coursera.
Perhaps you’ve always wanted to paint your own Monet masterpiece, make a papercraft echidna (thanks Kat!), create your own self-sustainable garden patch, develop your National Geographic-worthy photography skills, design the next Dungeons and Dragons quest, produce a short film, contribute to the latest Couch Choir, or even sew some CDC-approved masks… OMG there are so many opportunities to learn and create!
Stay Connected
Connect with others virtually via video calls (e.g. FaceTime, Skype, Zoom), social media or online classes, groups and games. You could host a virtual catch up over coffee, trivia night, movie night or even join a book club. For non-tech ideas, consider writing letters of gratitude, discuss your favourite books or movies over the phone, or perhaps participate in some random fun such as the Suburb-wide bear hunts.
R&R
Rest and rejuvenate. With all that is going on with the world at the moment, it can sometimes be difficult to switch off the mind. Practicing mindfulness and meditation can help to calm your thoughts and refocus energy to where it is needed most.
Sleep well – a good night’s sleep will help prepare your body for the next day’s adventure. It’s also key to a healthy heart and mind.
About 8 hours of regular sleep is needed for the typical adult. Less sleep and irregular sleep patterns will contribute to a lack of focus and concentration, and increase our irritability levels… Yup, admit it, we’ve all experienced this at some stage of our busy lives!
Manage Fears and Anxiety
These are some strange, unusual times. It’s a natural instinct to feel worried about the unknown. Below is a list of Dr Jill Newby’s recommended strategies for managing fears surrounding COVID-19:
1. Channel your anxious energy into action: get informed, plan, and prepare
2. Limit or avoid unhelpful media and misinformation
3. Cut down or stop the behaviours that are fuelling your anxiety
4. Stay focused on the here and now, taking each day step by step
5. Be aware of negative thoughts and don’t give them too much power
6. Look after your body
7. Stay connected with others
8. Help other people, be kind, and compassionate
9. Take a breath
10. If you’re feeling like you’re not coping, get professional advice
Source: Dr Jill Newby (Associate Professor of Psychology at UNSW/Black Dog Institute).
Don’t be afraid to seek extra support if you’re struggling. There are a range of online self-help tools such as Black Dog Institute’s MyCompass and Self-care plan. You can also talk to your GP about getting additional support while in isolation (e.g. telehealth with a psychologist).
Look after yourself and others. Be that good human. The time of Coronavirus will pass with perseverance, positivity and patience. Stay healthy. Stay safe 🙂
COVID-19 Resources:
Below is a collection of useful links that may aid in your awareness and understanding of the COVID-19 Pandemic. If you have additional resources or suggestions, feel free to send them through to us via the contact form, or simply leave a comment below.
The Sciencey stuff
Kurzgesagt – In a Nutshell: The Coronavirus Explained & What You Should Do
AsapSCIENCE – The Coronavirus Vaccine Explained | COVID-19
Reliable News
Government & Organisation advice
Queensland Government: Novel coronavirus (COVID-19)
Australian Federal Government: Coronavirus (COVID-19)
Coronavirus (COVID-19) – everything you need to know, in language you can understand
Head to Health: COVID-19 Support
World Health Organization: Coronavirus disease (COVID-19)
Harvard – Coronavirus Resource Centre
Managing Mental Health
Beyond Blue – Coronavirus Mental Wellbeing Support Service
Reachout – Coping during coronavirus (COVID-19)
Harvard – Coping with coronavirus anxiety
Harvard Managing Fears and Anxiety around the Coronavirus (COVID-19)
Looking after your mental wellbeing
Disclaimer:
The content on this website should never be used as a substitute for direct medical advice from your doctor or other qualified health professional.
