Covid 19 wellbeing

Over the coming weeks and months, Covid-19 will remain in our everyday lives and will continue to cause a lot of disruption. Here are some handy hints and tips on how to stay well during this unsettling period.

Stay active

Make sure you stay active and if possible, try to go outside to get some exercise and fresh air each day. If you are not self-isolating, you can still go for a daily walk, run or cycle, but avoid busy areas and continue to follow social distancing guidelines. If you are in self-isolation and therefore cannot go outside (apart from your garden), make sure to open windows and allow fresh air into your home.

There are many free home workout videos available online; YouTube could be a good place to start. If you are feeling uptight or anxious, stretching or yoga can be a great way to keep active while also helping you relax.

Limit screen time

There is a lot of news and information being shared online, so please try not to get too wrapped up in it all. Not all information being reported is accurate, so try to stick to reliable sources of information. The official Government website provides accurate and relevant information and guidelines. If you find yourself becoming anxious, or you feel like too much of your time is spent thinking about coronavirus, limit the amount of time you spend on your screen.

Keep in touch

Stay connected! During times of social distancing and self-isolation, we will not have the same level of human interaction that most of us are used to in our daily lives. Social interaction is crucial for our wellbeing, so it is important we make an effort to stay connected to friends, family and peers using calls, texts, Skype, etc. If you usually attend a support or recovery group, find out what measures are in place to help you stay connected with your peers. It is also an option to hold virtual conversations online, which anyone with access to a smartphone, tablet or computer can join.

Be prepared

Make sure you plan and ensure you have a plan in place in case you do have to self-isolate. Please do not stockpile groceries. Instead, think about how you could get supplies – do you have a friend or neighbour you could ask for help? If not, is there a supermarket delivery service you could use? If you require medication, find out if there is a local pharmacy offering a delivery service and make sure you order prescriptions in plenty of time.

Keep a routine

As human beings, we benefit from having structure and routine. Your usual routine is going to be disrupted, so try to restructure it to suit the current conditions so that you still have a structure to your day, such as getting up at a set time, eating regular meals, keeping active and staying in touch with people.

Sleep hygiene

Sleep is so important for our mental, emotional and physical wellbeing so please make sure you do your best to get a good night’s sleep. Ideally, adults should aim for seven to eight hours per night. If this seems unachievable, there are things you can try to improve the length and quality of your sleep:

  • avoid caffeine after midday
  • get up at the same time each day (even if you had a poor sleep)
  • exposure to natural daylight in the morning
  • create a bedtime routine, e.g. have a bath, stretch before bed, journal before bed
  • avoid having electronics in your bedroom, e.g. TV, Xbox, phone
  • avoid things that will cause stress in the evenings, e.g. don’t listen to the news before bed.

Useful websites

  • Find out what COVID Protection Level you are in and what you can and cannot do.
  • Use the NHS Inform website for the latest guidance.
  • The Scottish Government’s website is full of information about preparing and dealing with emergencies.
  • The NHS provides accurate and up to date advice around your health and wellbeing.
  • Order free packs of rapid lateral flow tests to be sent to your home.
  • The Scottish Government has recently launched a National Wellbeing Hub with information for health and social care workers, unpaid carers and anyone who needs advice and support with their mental health.
  • Get information on how to access PPE.
  • Depending on your circumstances you may have already received a blue envelope in the post with details of a vaccination appointment.  Alternatively you can book or manage your coronavirus (COVID-19) vaccination.