Your health and wellbeing
Working from home and not being able to enjoy all of the activities you would normally be involved in can have an impact on both your physical and mental health.
It is important to remember to look after yourself during the coronavirus pandemic, and although it may sound simple, taking the time to understand your mental and physical health needs can help you to stay well.
Your mental health
It's OK to feel low, worried and anxious during this time, but it is also important to remember that this situation is temporary. Staying at home may be difficult, but by doing so, you are protecting yourself and others.
Every Mind Matters has put together some tips on looking after your mental health during the coronavirus outbreak, and suggest that you should:
- plan practical things
- find out about your employment situation
- stay connected with others
- talk about your worries
- look after your body
- stay on top of difficult feelings
- avoid staying glued to the news
- do things you enjoy
- take time to relax
- look after your sleep
- think about your new daily routine
- keep your mind active.
The Every Mind Matters website has some great tips and information on staying well, so if you're struggling, or you know someone who is, please visit it for advice. And remember, it is OK not to be OK.
Mental health helpline
0300 555 0730
The Nottinghamshire Mental Health Helpline is available 9am -11pm seven days a week for anyone who needs emotional support or information about what help is available locally for people struggling with their mental health. Professionals are also welcome to call the helpline for advice on working with patients with mental health issues.
A team of supportive mental health workers are on hand to provide information and advice e.g. techniques that people can use to manage anxiety. They will also be able to direct people to other services where needed.
The helpline website also includes useful information about a range of common mental health issues such as anxiety and low mood and how to promote feelings of wellbeing.
The helpline is delivered on behalf of Nottinghamshire Healthcare by Turning Point, a national social enterprise, which has provided specialist mental health services on behalf of the NHS in Nottinghamshire for over 30 years including a residential crisis service and also transitional residential support for people following a stay on a mental health ward.
Mental health crisis helpline
Nottinghamshire Healthcare Foundation Trust has launched a new mental health helpline for local people in crisis.
The helpline number is 0300 303 0165 and is available to anyone in mental health crisis at anytime, anywhere across Nottingham and Nottinghamshire.
Available 24 hours a day, seven-days a week, it’s the number to call if you are experiencing a mental health crisis and need immediate help. It’s open to people of all ages who need urgent mental health support.
A Self-Isolation Survival Guide [PDF] has been developed by young people in Birmingham for any young person facing mental and emotional health issues during the COVID crisis. It gives hints and tips as to how you can keep yourself healthy at this time, online resources and where to go if you need extra support.
Your Health Your Way
'Your Health Your Way' is the new integrated wellbeing service helping Nottinghamshire residents to lose weight, get active, stop smoking and reduce alcohol intake.
During the lockdown period they will be providing physical wellbeing support focused on nutrition and exercise while in the home.
The stop smoking and maternity weight management services are still operational at this time via telephone support, and digital support for the remaining offers will be available through social media and online.
Your physical health
You may not feel like exercising at the moment, but staying active and keeping yourself moving is important.
If you do exercises at home such as walking on the spot, you should try to do this at a level that makes you feel warmer and breathe faster - you should be able to talk but not sing. Try and do 30 minutes a day, which can be 3 lots of 10 minutes.
Children should be active for 60 minutes a day. This can be hard to do inside the home but playing outside and using fun games or dancing can help. You could use online music and videos to help with this.
Staying at home doesn't have to mean that exercise becomes boring as we have put together some inspiration from across the internet to get you started
This Girl Can
These exercises are great for both men and women, and from table top press ups to living room wall sits, they are tailored to staying at home.
There are also exercises tailored to children including some Disney dance-along videos to help them keep active!
The NHS have great home exercise tips on their website including strengthening exercises and a 10-minute cardio workout for your heart!
Staying active for the elderly
If you or a relative is an older adult, it is important to maintain strength and balance. We already have some simple exercises on our website centered on what you can do to stay active at home.
Making sure you eat nutritious foods and that you are drinking enough fluids is important while staying at home.
- eat sensibly choosing from a range of different foods
- stop smoking
- drink alcohol in moderation
- drink enough water to keep yourself hydrated, roughly six to eight glasses of fluid a day
Fluids can be water, lower fat milk, sugar free drinks and tea and coffee.
If you have specific dietary needs:
If you have specific nutritional needs that you doctor, dietitian or other health care professional have asked you to follow it is important that you continue to follow that diet.
You might need to ask friends or family members to get you specific foods so you can continue to follow your diet.
Alcohol consumption can increase whilst spending more time at home. For advice on safe drinking levels and how to access support if you feel you cannot drink to safe levels, read this presentation by Change Grow Live
Learn more about the early signs of alcohol withdrawal and reducing your alcohol intake safely in this video from Change Grow Live:
Staying safe in hot weather
While many people look forward to warmer weather, high temperatures can be harmful to our health.
Hot weather can affect anyone but there are some people who are more at risk than others. Many of those who are at risk from high temperatures are also at greater risk of illness due to COVID and may need to spend more time at home than they would usually.
The government has produced some advice about how to keep yourself and others safe in hot weather during the pandemic. The advice includes:
- how to keep your home cool
- who might be at greater risk of ill health from heat
- how to recognise if someone may be affected
- what to do if you or someone else becomes unwell as a result of the heat
Additional information on accessing county-wide and national support services is also available as a downloadable PDF document.