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How to manage your mental health if you self-isolate

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https://www.independent.co.uk/life-style/health-and-families/coronavirus-mental-health-self-isolate-how-to-manage-quarantine-a9404431.html

independent.co.uk

How to manage your mental health if you self-isolate
As coronavirus continues to spread in the UK the government has implemented a lockdown on the country meaning all non-essential travel to be avoided. The new measures have also seen pubs, restaurants and theatres close, while people have been asked to work from home where possible.

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Mental Health During Lockdown

All over the world, governments have implemented lockdowns, restricting all non-essential travel, closing all the places where people can gather.

Lockdown isolation can lead to mental stress...

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Lockdown Tips

  • Small things: Self-isolation can be dealt with ‘micro-lifts’, small, quick activities like saying hi to someone on FaceTime, joining an online group, or learning a bit ...

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Engage With Nature

Whatever the limits and constraints, try to get some nature exposure and exercise, even in a garden, terrace or balcony. You can also take care of the houseplants or open the windows to let fresh a...

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Maintain Your Routine

Keep bathing and brushing your teeth as before, and go to bed at healthy times to get adequate sleep. Try doing something else apart from eating, sleeping and watching Netflix. Any hobby or activit...

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Screen Exposure

Avoid sitting in front of screens all day: Long periods of screen gazing, whether it’s a TV, PC or a smartphone, can disrupt your sleep and deteriorate your overall wellbeing. This is due to the bl...

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Staying Positive

  • Stay Connected: Even during a lockdown, we can be social using email, social media, video conferencing and the phone.
  • Limit your news intake: T...

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Communicating with your partner

  • Don’t make assumptions about how the other person feels.
  • Foster mindful communication, especially if you’re feeling scared or upset. Pay attention to your reactions.
  • Accept ...

Open dialogue

Most of us have never experienced circumstances like the current one, so we have to accept that we will all cope with this differently and that’s okay.
Foster open dialogue and try to be as clear as possible with each member of your family or with your partner. 

For the whole family

  • Establish a routine to avoid randomness. Our brains love patterns.
  • We are going to stay inside for a while, so it's best to set family goals and expectations.
  • Designate areas of the house, such as ‘work’, ‘chill-out’, ‘privacy’ and ‘interaction’.
  • Don’t avoid answering kids' questions about the pandemic and what is causing it.

The rule of '6 feet apart'

The rule of '6 feet apart'

This rules appeared because recent research has shown that respiratory droplets can travel around 6 feet. 

However, while we cannot be absolutely sure that this distance will stop the sp...

Social distancing made more attractive

In order to better handle the current situation, experts recommend going out for walks or exercise at off-hours and alone, if possible.

If you really want to spend time with your friend or neighbor, just make sure to keep the 6 feet apart rule and everything should be alright. Remember the further away, the better.

The exception to the rule

Everybody knows or, at least, should know by now the rule of the 6 feet apart. This distance is recommended in the current period, in order to slow down the spread of the virus. 

However, one exception to these rules refers to public gatherings, which usually take place in parks or on beaches: gatherings that imply more than ten people are overall to be avoided, even if the recommended distance can be kept.

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Keeping fit

Everyone is stressed at the moment and are not sleeping well. Exercise can decrease stress and anxiety. Moving will likely improve your sleep.

Who can exercise

  • If you are under 70 with no underlying conditions, you can walk the dog, go for a run or a bike ride, provided you keep your distance.
  • If you are over 70 and self-isolating, or pregnant, or having an underlying health condition but feel well, you can also go outside for exercise while keeping your distance.
  • If you have symptoms, or someone in your household has them, it is essential to use movement and activity while isolating yourself.
  • If you are unwell, use your energy to get better, but not to be active.
  • If you are feeling better after having had the virus, return to your regular routine gradually.

Chair tricep dips

  • Sit on the edge of a chair holding onto the front with your hands.
  • Place your feet out in front of you (bent legs for easier option or straight legs to make it harder)
  • Lower your elbows to a 90-degree angle before pushing back up.

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