Ways to look after yourself while staying at home.
Although we might not be able to do our usual daily activities at the moment, there are some simple things we can all do every day to help look after our physical and mental health.
- Try and stay connected – At times of stress we cope better with support. Use the telephone, text, email and social media to stay in touch with friends and family.
- Stick to a daily routine as much as possible. Keep doing the “normal” things you would usually do. Keeping them in place will give us a structure and a sense of purpose so we can look back on our day and say “I did that!”
- Look after your physical health. Stay hydrated, eat well and continue to take any daily medications. Avoid overdoing it on the sugary foods, alcohol and caffeine.
- Move every day. Do something that raises your heart rate a little whether that’s running around the garden with the kids or dancing in the kitchen to your own music
- Limit the news and how much you read on social media. As well as providing us with vital information to keep us safe, watching and reading too much about the current situation can raise anxiety. Try and limit looking at the news twice a day so you’re updated on what’s happening and stick to reliable sources of information such as the NHS website.
- Get some fresh air every day. Whether that’s opening a window or sitting on your doorstep. Feel the sunshine (or the rain more likely!) and look at the nature around you.
- Sleep! All of the above will help with getting enough sleep. Keep a routine for you and the family around bedtime and getting up. If you’re struggling with sleep don’t lie there tossing and turning-get up after about 20 minutes and have a drink of water (not caffeine!), walk around the house for a bit and try again.
- Think about what zone you are in. You might need the children to help you with this one grown ups but we’ve been learning about the Zones of Regulation in school and being aware of which zone
- If you are in the yellow or blue zone recognise it as soon as you can before you move into the red! Take yourself into a different room (if it’s safe to do so) and breathe-2 breaths out, 1 breath in until your breathing is regulated then extend it-3 breaths out, 2 breaths in-4 breaths out, 3 breaths in and so on. Don’t give yourself a hard time, be kind to yourself and do something that makes you feel safe, loved and content.
- Ask for Help. If you’re aware that things are becoming overwhelming and lasting a long time ask for some professional help, contact school confidentially on firstname.lastname@example.org
- You won’t need to give any details on the email, just your name and email address and Maria will contact you.
Take care and stay safe.