TING THE CORONAVIRUS RAIN OF LIVING THROUGH A PANDEMIC
ideas to help manage your anxiety or lis- tening to an audio guide:
https://www.nhs.uk/conditions/stress- anxiety-depression/moodzone-mental- wellbeing-audio-guides/
DO THINGS YOU ENJOY - KEEP BUSY
If we are feeling worried, anxious or low, we might stop doing things we usually enjoy. Focusing on your favourite hobby, relaxing indoors or connecting with others can help with anxious thoughts and feel- ings.
If you cannot do the things you normally enjoy because you are staying at home, think about how you could adapt them, or try something new. Your normal routine will have changed dramatically, so it’s ben- eficial to create a new routine to give some sort of structure to your day.
• Exercise at home: such as going up and down the stairs, Pilates or Yoga. Use a video or download a programme. If in a household you could learn to dance.
• Get fresh air: if you are able to go out make use of exercise. If you have a gar- den make use of it, if you’re in a flat then open all the windows if warm enough.
• Bring the garden indoors: get some seeds delivered, start planting, grow indoor fruits or sweet peppers and chill- ies. Ask relatives to pick up a few plants for you.
• Entertainment: order some books, videos, puzzles and board games.
• Hobbies: start painting or drawing, write poetry, when were you going to start that novel? Now is the time.
• Driving: people can now drive to outdoor
Remember: it is quite common to experi- ence short-lived physical symptoms when you are low or anxious. Some of these, such as feeling hot or short of breath, could be confused with symptoms of coronavirus.
open spaces irrespective of distance, so long as they respect social distancing guidance while they are there, because this does not involve contact with people outside your household.
• Education: Register for online courses. There are many free tutorials and courses and people are coming up with inventive new ways to do things, such as hosting online pub quizzes and music concerts.
FOCUS ON THE PRESENT
Focusing on the present, rather than wor- rying about the future, can help with difficult emotions and improve our wellbe- ing. Relaxation techniques can also help some people deal with feelings of anxiety, or you could try a mindful breathing video:
https://www.youtube.com/watch?v=wfDT p2GogaQ&app=desktop
LOOK AFTER YOUR SLEEP
Good-quality sleep makes a big difference to how we feel mentally and physically, so it is important to get enough.
Try to maintain regular sleeping patterns and keep up good sleep hygiene practices – such as avoiding screens before bed, cut- ting back on caffeine and creating a restful environment. Find out how to get to sleep and how to sleep better:
https://www.nhs.uk/oneyou/every-mind- matters/sleep/
FURTHER SUPPORT AND ADVICE
There are plenty of things you can do and places to get more help and support if you
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If this happens, try to distract yourself. When you feel less anxious, see if you still have the symptoms that worried you. If you are still concerned, visit the NHS website:
ht tps : //www.nhs .uk /condi t ions / coronavirus-covid-19/
The charity MIND also has a dedicated website relating to Covid-19 and how to cope with mental health issues that are existing and made worse or created by the pandemic:
https://www.mind.org.uk/information- support/coronavirus/coronavirus-and-your -wellbeing/
CONCLUSION
Protect yourself and be supportive to oth- ers in their time of need. Avoid watching, reading or listening to news that causes you to feel anxious or distressed; seek information mainly to take practical steps to prepare your plans and protect yourself and loved ones.
Finally, if you find yourself trying to cope with extended periods of anxiety or stress then speak to your doctor. Many GPs now offer telephone consultations - check with your GP surgery to see if this is available where you live.
are struggling with your mental health. The NHS mental health and wellbeing advice pages also have a self-assessment, as well as audio guides and tools you can use while staying at home. There is also guidance and information to help others if someone you know is struggling with their mental health.
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