Information and guidance on maintaining your physical and mental wellbeing during the coronavirus pandemic.
There is lots of information and guidance available to help you and your family maintain your physical and mental wellbeing during the coronavirus pandemic. We've provided some useful information on:
Coronavirus (Covid-19) is having a big impact on our mental health and emotional wellbeing. Things are changing fast, and with so much uncertainty right now, many of us worry about what it means for ourselves and our loved ones. It’s especially difficult if you are already living with mental health problems.
If you're finding things hard emotionally right now, you're not alone. For reliable information and tips to help you cope during this time, visit www.mind.org.uk where you will find practical advice on coping with staying at home, advice and support for working during the coronavirus outbreak, managing feelings about lockdown easing as well as information on a broad range of issues including bereavement and grief, anxiety, stress and loneliness.
The government has also published guidance and tips for looking after our mental health and wellbeing during this pandemic.
It can sometimes be hard knowing who and where to go for help if you’re struggling with your mental health, and it can be hard to reach out when you are feeling low. Here are some options to help you, or someone you know, to find the right kind of support:
Torbay and South Devon COVID-19 Emotional Wellbeing Helpline is a free supportive listening and signposting service for anyone who needs support with their emotional health and wellbeing. The service is available to members of the public, to bereaved relatives, and to health or care colleagues seeking support in response to the ongoing COVID-19 pandemic. Hosted by Rowcroft Hospice, callers are asked to leave their contact details and will receive a call back within two to three working days. Call 01803 217433 Monday to Friday, 9am to 5pm.
The Mental Health Matters Devon Helpline provides free 24/7, 365 days mental health help on 0800 4700317.
TALKWORKS is a free NHS talking therapy service for people over 18 for people who are struggling to cope, feeling low, anxious or overwhelmed by their thoughts and feelings. Access TALKWORKS by calling 0300 555 3344 or via an online self-referral form.
Checkpoint offers free and confidential information, advice and support services for children and young people aged 8–17yrs. Call 01803 200100 or the Checkpoint website.
The Silver Line provides free 24/7 information, friendship and advice to older people. Call 0800 470 8090 or The Silver Line website for online support and lots of self-care resources and tools.
Visit Healthwatch Torbay to find out more about local mental health services for issues such as anxiety, stress, depression and bereavement.
Visit Every Mind Matters to get a free plan with tips to help you deal with stress and anxiety, improve your sleep, boost your mood and feel more in control.
In an emergency - Call 999 or go to A&E now if someone's life is at risk - for example, they have seriously injured themselves or taken an overdose OR you do not feel you can keep yourself or someone else safe.
Call 116 123 to talk to Samaritans or if you've already been given a crisis line number to use in an emergency, it's best to call it.
Call Devon Partnership NHS Trust for urgent concerns about mental health and/or learning disability. This crisis line is available 24/7 for all ages on 0300 555 5000.
The Moorings offer out-of-hours mental health support to anyone aged 16+ on 07483 991 848 (6pm until midnight, 7 days a week) or email devontorquay.mhm@nhs.net.
This guide is for everyone but particularly for people who are especially vulnerable to infections, including coronavirus. Being cooped up at home may mean that eating, especially eating snacks and junk food, is the way many people will occupy the time. So, how can you stay healthy during the COVID-19 pandemic?
Not all foods may be easy to get hold of at the moment, but there’s a wide range of alternatives below in case you can’t find some of the things on the list.
The body is made of about 75 percent water. The usual recommendation is to drink six to eight glasses of water every day. As we are less active during the pandemic we may not feel as thirsty. Therefore, it is important to set regular reminders to ensure we are hydrating our bodies. These could be digital, such as by using smartphones, or a simple note on the fridge. For flavour and additional nutrients, why not add slices of cucumber, lemon or orange to the humble glass of water. Avoid sweetened beverages such as soft drinks because of the high sugar content. Herbal teas and milk are also good at helping to keep you hydrated.
These are essential for energy, which is crucial for daily functions such as moving, thinking and working - staples such as rice, pasta, bread and root vegetable crops such as carrots and potatoes. Choose wholegrain bread and mixed-grain rice where possible, which release energy more slowly, fuel you for longer and help to maintain your weight.
These help physical growth, especially for children. Grow foods rebuild your body when you are unwell or have an infection. They are often required in small amounts but are essential and should be consumed daily; they include meat, fish, eggs, milk and other dairy products such as cheese and yoghurt. It’s worth buying UHT milk and other dairy products which have a long shelf life and freezing meat and fish. Plant-based sources of proteins such as lentils and beans have a long shelf life and are rich in vitamins and minerals. Rinse dry foods thoroughly before cooking.
These make sure the body works well, help to protect the body from diseases and fight off illness. All foods have some vitamins and minerals, but colourful fruits and vegetables are generally rich in vitamins and antioxidants. Build a colourful plate with:
Foods that are high in fat, sugar and salt (heavily processed foods) are not considered part of a healthy diet. It’s particularly important at this moment to avoid these foods as much as possible as they don’t give you any nutritional benefit.
Finally… The Eatwell Guide is a great visual aid that shows the different types of food to eat and in what proportions.
Physical activity is known to be really good not only for health and mental wellbeing but it helps manage stress, improves your sleep and your quality of life. In addition, it can keep you physically strong and well balanced which helps maintain independence and confidence.
UK Chief Medical Officers’ Physical Activity Guidelines 2019
We are all recommended to build physical activity into our daily routine where possible.
Below are links to a variety of exercise programmes. Please read the joining instructions carefully to ensure this suits your level of fitness and health. If in any doubt, start with the lower level activities and build up, particularly if you are not used to exercising.
The NHS fitness studio has a good range of exercise videos including aerobic, strength, yoga/pilates, and beginners running podcasts. Some exercises can be adapted to be done seated.
The British Heard Foundation has a 10 minute routine which can be done standing. It’s recommended for people with good balance and lower limb mobility. [Note: Some high impact exercises are included eg. jumping; and some exercises are done on the floor eg. sit-ups. Not recommended for anyone with Osteoporosis.]
The NHS has a pilates-inspired chair based exercise video which is suitable for people who have difficulty getting down to the floor and would prefer the support of a chair.
Macmillan Cancer Support have produced a comprehensive exercise programme which is published on YouTube. This includes warm-up, cardio, strength and cool-down videos, with some seated options included.
Strength activities make your muscles stronger, making everyday activities easier. Some of these British Heart Foundation exercises can be done while seated. They have guidance on strength exercises and strength exercises using everyday objects.
The LaterLife Training programme is a strength and balance programme which can be done sitting or standing. These are around 15 minutes each session and can be watched live or done later on, whenever it suits you. They invite you and your family to join them live on Facebook for 10 minutes, 3 times a day to take part in our "Make Movement Your Mission". They'll also be uploaded onto LLT's Youtube channel shortly after the live stream ends.
Resistance bands are large elastic bands that you can use to strengthen different areas of the body. They can be good for people with limited mobility, as many of the exercises can be done while seated. The British Heart Foundation has a guide to resistance band exercises.
Tai Chi is a series of postures linked by slow, graceful movements and accompanied by breathing techniques that focus the concentration. Benefits include improved balance, relaxation and increased energy levels. It can also help to reduce the suffering associated with chronic pain conditions.
Check out these local follow-along videos in seated and standing versions. They are broken down into introduction session, parts 1, 2, 3 and full version, and cool-down.
Other websites with some great ideas and resources to help us keep healthy and active: