Self-care tips for carers
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Look after your physical health:
- Get enough sleep
- Eat a nourishing diet
- Follow a routine
- Exercise for fitness and for fun
You can exercise at home. Here is a website with some ideas on how to utilise everyday items in an exercise program:
https://www.readersdigest.ca/health/fitness/fitness-equipment-household-items/ - Have a little dance around from time to time. Who cares who is watching!
Be Social:
- Keep in touch with friends via phone/Skype/WhatsApp/Messenger
- Keep in touch with family via phone/Skype/WhatsApp/Messenger
- Keep in touch with neighbours via phone/Skype/WhatsApp/Messenger. Ideas for engagement include asking grandchildren or local children to practice their musical instrument or put on a performance in your front garden.
- Join an online choir. Check out Pub-Choir-to-Couch-Choir and The-Sofa-Singers both can be found online.
Look after your mental health:
- Mental Health Australia E-Guide: Looking after your Mental health during a pandemic
- Seek mental stimulation examples of which could include having a jigsaw puzzle on the go, doing word or number puzzles (can be on paper or online) or start a creative project. Read our Thrive Guide for more ideas on self-care
- Endeavour to be kind to yourself with positive inner dialogue
- Put aside an area just for you. It could be a room, a chair or a spot in the garden where you can relax and be comfortable
- Write in a journal or diary
- Listen to a podcast. Here are just a couple of suggestions that are not current affairs:
-Strong Songs (breaks down and discusses the secrets of famous songs)
-Everything is Alive (An unscripted interview show in which all the subjects are inanimate objects) - Re-read a favourite book or re-watch a favourite movie or TV series
- Feed birds in your garden
- Allow yourself to cry
- Allow yourself to laugh
- Take part in activities and seek out opportunities to acknowledge and express your feelings. Some examples include:
-Phone Counselling: https://counselling.carergateway.gov.au/s/
-Carer Gateway forum: https://forum.carergateway.gov.au/s/
-Peer group support: https://www.carersact.org.au/support-groups/
-Carer Self-Guided coaching: https://coaching.carergateway.gov.au/
Consider your spiritual health:
- Connect with your spiritual believes
- Meditate
- Do breathing exercises
- Celebrate milestones with rituals that are meaningful to you
- Practice yoga. A few options include: Yoga with Adrienne. This is free on Youtube. Down Dog is a free yoga app.
Great Information & Articles:
The Complete Guide to Insomnia – and how you can manage it:
https://howtosleep.co.uk/guides/the-complete-guide-to-insomnia
Your Survival Guide to Staying at Home:
The Mental Health Impact of COVID-19 We Aren’t Talking About
Excellent analysis from Shine magazine: https://advice.shinetext.com/articles/the-mental-health-impact-of-covid-19-we-arent-talking-about/
I Spent a Year in Space, and I Have Tips on Isolation to Share
Take it from someone who couldn’t: Go outside.
Scott Kelly, a retired NASA astronaut, wrote this opinion piece for the New York Times. https://www.nytimes.com/2020/03/21/opinion/scott-kelly-coronavirus-isolation.html
Australian Government & Community Services Resources
Government
- ACT Government COVID19 website https://www.covid19.act.gov.au/home
- ACT Government COVID19 resources https://www.covid19.act.gov.au/resources
- ACT Government’s new COVID19 hotline on 02 6207 7244 between 8am and 8pm daily
- ACT Health: Mental Health and Wellbeing during COVID-19 https://www.health.act.gov.au/services-and-programs/mental-health/mental-health-and-wellbeing-during-covid-19
- ACT Education: Home learning resources for students and families https://sites.google.com/ed.act.edu.au/act-home-learning/resources-to-support-home-learning
- Australian Government Department of Health COVID19 health alert https://www.health.gov.au/news/health-alerts/novel-coronavirus-2019-ncov-health-alert
Mental health
- Lifeline: Mental health and wellbeing during the Coronavirus COVID-19 outbreak: https://www.lifeline.org.au/get-help/topics/mental-health-and-wellbeing-during-the-coronavirus-covid-19-outbreak
- Black Dog Institute: Coronavirus: Resources for anxiety, stress & wellbeing: https://www.blackdoginstitute.org.au/coronavirus-anxiety-resources
- The Australian Psychological Society tips for coping with coronavirus anxiety: https://www.psychology.org.au/getmedia/3821ed7a-1a8a-4e1d-b303-2943ea9ae6b7/20APS-IS-COVID-19-Public-P2_2.pdf
- Beyond Blue Coronavirus Mental Wellbeing Support Service: https://coronavirus.beyondblue.org.au/
- Mental Health Resources During COVID
Parenting and Children
- Paediatrics online: COVID-19 information page providing great resources on talking to children and young people https://paediatrics.online/covid-19/
- WHO resources: Parenting in the time of COVID-29 https://www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public/healthy-parenting
- Emerging minds: Supporting children during the COVID19 outbreak https://emergingminds.com.au/resources/supporting-children-during-the-coronavirus-covid-19-outbreak/
- Raising children website: COVID19 and children in Australia o COVID19: talking with children about physical distancing and self-isolation https://raisingchildren.net.au/guides/a-z-health-reference/coronavirus-and-children-in-australia
- BeYou & BeyondBlue’s student Wellbeing Toolkit: online resources to support student wellbeing https://beyou.edu.au/resources/tools-and-guides/wellbeing-tools-for-students
- The Parents website: Coronavirus – a guide for parents to support their children https://www.theparentswebsite.com.au/coronavirus-guide-parents-support-children/
- Remote Learning Seminar in partnership with the ACT Education Directorate & Inclusion Team https://youtu.be/dUR_Stes9MM
Resources for Young People
- Headspace: We are here for you during COVID19 https://headspace.org.au/covid-19/
- ‘COVID 19: How to not panic, but not to switch off’- A post aimed at young people who are going through the COVID-19 pandemic in Australia https://gomcentral.elmplace.org.au/covid-19-how-to-not-panic-but-not-switch-off/
Other resources
- Domestic Violence Crisis Service: Ways to increase safety during Covid-19: https://dvcs.org.au/ways-to-increase-safety-during-covid-19/
- SNAICC: COVID-19 resources for children, families, communities and services: https://www.snaicc.org.au/resources/helpful-resources-for-children-and-families/?mc_cid=29793e3bad&mc_eid=62dfc58d2c
- NACCHO: Aboriginal Health News Alerts: https://nacchocommunique.com/?mc_cid=29793e3bad&mc_eid=%5BUNIQID%5D
- National Debt Helpline: COVID19 Financial survival guide: https://ndh.org.au/debt-problems/covid19/
- Community Info Hub (Volunteering ACT): https://www.volunteeringact.org.au/community-info-hub/
- Updated Services & Programs Info Guide (due to COVID-19: https://fcdfb4d8-decb-44cb-891e-2688b91b0d32.filesusr.com/ugd/c2ff48_8fde5057deb44751a5cbb48dac4c1c10.pdf