To assist your current mental well-being strategy, become CHAMPIONS of your mental health.
You do not need to hibernate and cut all social ties with your colleagues, friends & family when self-isolating. Stay socially connected with those around you through your phone and video calls.
“Turn social distancing into physical distancing & social solidarity
Keeping well-hydrated will optimise bodily functioning and help protect against illness. Try to limit caffeine & alcohol consumption. Enjoy in moderation.
“Healthy body, healthy mind.
Remaining active each day helps lift your mood and boost your immune system. You can still exercise once a day outdoors when self-isolating, providing that you can keep a safe distance from other people.
“Move for your mental health.
Make time to practice being mindful. There are app-based courses such as Headspace and CALM which are great ways to get started. Focus on your breathing at certain points throughout the day.
“If you are depressed, you live in the past
If you are anxious, you live in the future
if you are mindful, you live in the present.
Be proactive, not reactive whilst looking after our mental health. If your mental health is in a positive state, keep working on it. If your mental health has taken a dip, look to implement some of this advice to give it a boost and seek specialist help (stated later in the training).
We are bombarded with information regarding Covid-19. Ensure that you create some boundaries with the news & social media. Too much information, especially in the current climate can lead to feelings of anxiety.
Be mindful of the unhelpful misinformation that is often posted online and use only credible sources for advice.
If you are worried, anxious or concerned then talk with your close friends and family.
“It's not weak to speak.
Nutritious meals will ensure your body and mind is well prepared. Foods with colour and flavour can help lift your mood, boost your immune system and make mealtimes something to look forward to.
“Treat yourself occasionally, look after yourself constantly.
Making high-quality sleep a priority is crucial for boosting your immune system and maintaining good mental health. Here are 6 evidence-based tips to help optimise your sleep:
- D Drinking | Avoid caffeine after midday & alcohol before bed
- R Routine | Go to bed & wake up at the same times each day (even on weekends!)
- E Environment | Clean, cool, calm bedroom
- A Activity | Be active during the day, ideally in daylight
- M Mode | Filter out blue light on devices using night shift mode. Even better, put the device away!
- S Switch Off | Give yourself time to wind down before bed, especially after eating or exercising.
