Looking after yourself

Although we need to stay connected with people, and using social media is great for that, we need to be mindful not to spend too much time staring at a screen. Maybe set timers or specific time periods throughout the day when you will go on social media.  

Staying informed and up-to-date is crucial to help beat this virus but stick to official sources for news, eg NHS, Government, The Guardian or Channel 4 News. Too much news can be anxiety provoking or reduce your mood significantly so maybe set aside a bit of time in the morning and in the evening to stay informed and then switch off. 

We are all trying to ration out food but it’s really important to eat a healthy and balanced diet. Make sure you eat breakfast, lunch and dinner with some healthy snacks in between. Tasty has an Instagram page which may give you some ideas for new recipes. 

If you've just got a few ingredients in the cupboard, try Love food, hate waste — a fantastic website or app to find recipes using the food you've got.

Resist the temptation to eat junk food. It can inhibit your body’s ability to absorb nutrients and can promote sugar crashes, leaving you hungrier than before.

Try to get around 8-9 hours of sleep a night. Don’t get too little and don’t get too much. It's tempting to sleep in for longer but get the right amount that your body needs. Sleep is your ‘Super Power”. 

Caffeine has a half-life of five hours, so if you have a tea or coffee at 6pm then you will be still be experiencing half of the caffeine at 11pm. Drink decaf options later in the afternoon so caffeine doesn’t affect your sleep.   

Don’t watch TV in bed or look at your phone just before you try to go to sleep. Try to switch off at least 30 minutes before bed. 

Relax before bedtime with a hot bath, that will help you sleep as your body temperature lowers, or try some relaxing yoga or meditation.

Setting appropriate professional boundaries is crucial to keeping a healthy work/life balance. It’s important to be consistent; don’t deviate from the rules below and keep reinforcing clear boundaries. 

• Turn your work phone on/off at the start/end of the working day.
• Turn off work notifications and do not respond to emails out of your working hours.
• Know your role and skill set and refer issues that you aren’t trained or equipped to help with to appropriate teams who are best placed to help. 

Know your limitations and be aware of any early signs of stress. Speak up if you are struggling and ask for help. Don't be a martyr and suffer in silence. It will only lead to burnout!

If you pray regularly then you will already be in the habit of making a headspace for yourself.  For those of you who might want to try, it isn’t difficult.  If you can find a quiet corner, make yourself comfortable.  As you would in meditation, try to clear your mind and start to concentrate on what your body is feeling and what you can hear around you. If all you want to do is meditate, then just do this.

If you want to pray (perhaps for the first time) then as you begin to feel calmer, just frame the thought in your mind; “God, be near me”.  This is a good way to start, whatever faith you may have been brought up in.

If you are looking after young children – you will not easily find a quiet corner. But you can thrive on their energy and activity.  If you have any kids’ bibles, Korans or Sikh or Hindu teachings: take five minutes to read your children a story from them.  Get them to draw pictures from the story.  There are some excellent videos available on You Tube.  For Bible stories I would recommend the BBC “Testament” series.