Practical ways to take care of yourself during coronavirus
We've adapted this content from ReachOut - Australia's leading online mental health organisation for young people and their parents. You can find the original article here.
Because of the global panic over the coronavirus, the world is currently in a state of flux (COVID-19). Be assured that you're not alone if you're feeling overwhelmed or stressed by it all. It's important, however, to take it easy on yourself and prioritise self-care.
Stay activeExercise is great for both our physical and mental health and thanks to technology there are many great types of exercise you can do from the safety of your own home, thanks to YouTube and apps.
These are some exsaples of free resources, but there are many more, explore Youtube and Apps
Yoga with Adrienne has over six million subscribers and is a popular yoga channel. She's eccentric and down-to-earth, with yoga classes ranging from five minutes to an hour.
Nike Training Club can help you stay active during this time by providing a variety of free workouts that you can do from the comfort of your own home. It also includes expert wellness and nutrition advice.
Seven – 7 Minute Workout app (iOS and Android). These seven-minute workouts are based on scientific research and are designed to give you the most benefit in the least amount of time. You can also connect with friends in the app to encourage (or, let's be honest, compete!) with each other – it's a great way to stay in touch.
MyFitnessPal This app is a full-featured fitness app that works with over 50 other apps and devices, including Fitbit, Garmin, and Apple Health. Over 350 exercises are available, as well as the ability to log additional training sessions, track your steps, and set personalised fitness goals. It's also a nutrition app with over six million foods in its database. It allows you to track your calorie and water intake, as well as import recipes and scan barcodes for nutritional information. MyFitnessPal has a free introductory version; however, there are in-app purchases, and upgrading to the premium service requires a subscription.IOS and Android versions of MyFitnessPal are available.
Google fit acts as an activity tracker that collects data while you perform exercises like walking, cycling, and swimming. Google fit allows you to track your workouts from your phone or smartwatch, monitor your progress and get customised coaching assistance to help you reach your fitness goals.Google Fit is completely free on both IOS and Android.
These are just three ideas, do whatever works for you. If you can go outside, consider going for a walk or run while taking in your surroundings.
Take 10 to be zenTaking 10 minutes or so to practise mindfulness can help produce a sense of calmness. Here are some suggestions for free mindfulness apps to try: Insight Timer has over 25,000 free guided meditations, from 1 to 90+ minutes. Try searching by a topic that interests you (e.g. stress, learning to meditate, sleep). Smiling Mind might be a good option if you don’t want to be overwhelmed by choice. The meditations are organised by structured programs, such as Mindful Foundations, Sleep, Relationships, etc. Stay connected to friends Even if a face-to-face meeting isn't possible, try to keep in touch with your friends via text, Messenger, WhatsApp, FaceTime, a phone call or Houserparty, where you can play games with each other.
Check out online forumsIf you’re feeling (or literally are) isolated, jump on to some of the online forums. HealthfulChat covers an array of illnesses and conditions, from Pregnancy and Infertility, Cancer, Obesity and ADHD, to Depression, Anxiety, Stroke and HIV and AIDS, to name but a few. The Chat Network is moderated so there is always someone that can be notified if needed. It is also open 24-hours a day and is filled with people who wish to be there for each other to offer support and guidance through good times and bad. Please visit HealthChat for more information. Reachout offers safe online forums for young people. Visit Reachout for more information. Visit Beyond Blue for general information about Coronavirus as well as online support forum visit https://coronavirus.beyondblue.org.au/ Make a homemade mealWhile good nutrition is always important, there's nothing like a tasty, healthy homemade meal– especially if you made it yourself. You could ask a friend or family member for their favourite recipe, or you could look up recipes on Taste.com.au or Pinterest. Cooking is not only tasty but a great distraction and gives you a sense of accomplishment ! Take a break from the newsWe're all getting a lot of coronavirus updates right now, thanks to the news and social media. It's critical to stay informed, but try to limit your media consumption to a few times per day and stick to reputable news sources. If you find yourself turning to social media because you're feeling lonely, take a break and do something else, like the activities we've listed here.
Make a music playlistWe can feel so much better when we listen to music. Make a playlist with your favourite songs on Spotify. You could create a group playlist and ask your friends to contribute five songs each. You could make several playlists for different moods/vibes if you want to get fancy (e.g. rainy day, feeling happy, etc.).
Declutter for five minutesIf you're suddenly spending a lot more time at home, having a comfortable environment can help. Rather than going all Marie Kondo and trying to declutter your entire home in one day, try decluttering for five minutes every day. Choose a shelf to begin with, or gather five items and find a home for them. Start with small simple tasks.
Watch or read something upliftingDistraction can be a good thing. Watch something that you find uplifting and allow yourself to zone out from what’s going on in the world. Choose comedies and motivational movies or series, try to avoid things that will make you sad or worried. YouTube is a great option too, nothing like funny baby or animal movies to get you smilling. If reading is more your thing, go to your bookshelf and choose an old favourite or something you’ve been meaning to get to for a while, or if you don’t have physical books then e-books are a great option.
Learn something newWith the internet, Pinterest and Craftsy it has never been easier to learn a new skill or hobby. YouTube has great free online tutorials for pretty much everything.
If it’s all getting a bit much…Even if you've been practising self-care, things can get overwhelming at times. Because most people will be physically distancing or isolating themselves, telephone and online services are a great option. For phone and online counseling, call Lifeline (13 11 14) or Kids Helpline (1800 55 1800).
If you have the option, you could see your GP or a mental health professional for additional help (but make sure to follow Healthdirect's advice if you're experiencing symptoms or are self-isolating). If you're in self-isolation, you could also ask your mental health professional if they could talk to you over Skype or FaceTime.
Take 10 to be zenTaking 10 minutes or so to practise mindfulness can help produce a sense of calmness. Here are some suggestions for free mindfulness apps to try: Insight Timer has over 25,000 free guided meditations, from 1 to 90+ minutes. Try searching by a topic that interests you (e.g. stress, learning to meditate, sleep). Smiling Mind might be a good option if you don’t want to be overwhelmed by choice. The meditations are organised by structured programs, such as Mindful Foundations, Sleep, Relationships, etc. Stay connected to friends Even if a face-to-face meeting isn't possible, try to keep in touch with your friends via text, Messenger, WhatsApp, FaceTime, a phone call or Houserparty, where you can play games with each other.
Check out online forumsIf you’re feeling (or literally are) isolated, jump on to some of the online forums. HealthfulChat covers an array of illnesses and conditions, from Pregnancy and Infertility, Cancer, Obesity and ADHD, to Depression, Anxiety, Stroke and HIV and AIDS, to name but a few. The Chat Network is moderated so there is always someone that can be notified if needed. It is also open 24-hours a day and is filled with people who wish to be there for each other to offer support and guidance through good times and bad. Please visit HealthChat for more information. Reachout offers safe online forums for young people. Visit Reachout for more information. Visit Beyond Blue for general information about Coronavirus as well as online support forum visit https://coronavirus.beyondblue.org.au/ Make a homemade mealWhile good nutrition is always important, there's nothing like a tasty, healthy homemade meal– especially if you made it yourself. You could ask a friend or family member for their favourite recipe, or you could look up recipes on Taste.com.au or Pinterest. Cooking is not only tasty but a great distraction and gives you a sense of accomplishment ! Take a break from the newsWe're all getting a lot of coronavirus updates right now, thanks to the news and social media. It's critical to stay informed, but try to limit your media consumption to a few times per day and stick to reputable news sources. If you find yourself turning to social media because you're feeling lonely, take a break and do something else, like the activities we've listed here.
Make a music playlistWe can feel so much better when we listen to music. Make a playlist with your favourite songs on Spotify. You could create a group playlist and ask your friends to contribute five songs each. You could make several playlists for different moods/vibes if you want to get fancy (e.g. rainy day, feeling happy, etc.).
Declutter for five minutesIf you're suddenly spending a lot more time at home, having a comfortable environment can help. Rather than going all Marie Kondo and trying to declutter your entire home in one day, try decluttering for five minutes every day. Choose a shelf to begin with, or gather five items and find a home for them. Start with small simple tasks.
Watch or read something upliftingDistraction can be a good thing. Watch something that you find uplifting and allow yourself to zone out from what’s going on in the world. Choose comedies and motivational movies or series, try to avoid things that will make you sad or worried. YouTube is a great option too, nothing like funny baby or animal movies to get you smilling. If reading is more your thing, go to your bookshelf and choose an old favourite or something you’ve been meaning to get to for a while, or if you don’t have physical books then e-books are a great option.
Learn something newWith the internet, Pinterest and Craftsy it has never been easier to learn a new skill or hobby. YouTube has great free online tutorials for pretty much everything.
If it’s all getting a bit much…Even if you've been practising self-care, things can get overwhelming at times. Because most people will be physically distancing or isolating themselves, telephone and online services are a great option. For phone and online counseling, call Lifeline (13 11 14) or Kids Helpline (1800 55 1800).
If you have the option, you could see your GP or a mental health professional for additional help (but make sure to follow Healthdirect's advice if you're experiencing symptoms or are self-isolating). If you're in self-isolation, you could also ask your mental health professional if they could talk to you over Skype or FaceTime.