Coronavirus Survival Guide - Over 50s & Seniors Especially for - Live well club
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Coronavirus
Survival Guide
Especially for
Over 50s & Seniors
Book
Live Well Clu b
For Active Retirees & Seniors
SOUTH AUSTRALIAN ROADMAP
FOR EASING COVID-19 RESTRICTIONS
STEP 2 STEP 2 PLUS STEP 3
(CURRENT) FROM 19 JUNE FROM 29 JUNE
Step 3 will be a simplified principle-
based approach, except for some
high-risk activities. More detail to
1 per 1.5 80 20 max 1 per 1.5 300 75 max follow in coming weeks.
4 sqm metres total max (per room/group) 4 sqm metres total max (per room/group)
Businesses, activities and gatherings
● Hospitality (seated at a ● Retail not restricted Businesses and activities which already have a COVID-Safe Plan
allowed under Step 3 to be confirmed.
table) at restaurants, will be sent an updated Plan before 19 June. New Plans can be
cafes, wineries, pubs, ● Social gatherings created online.
breweries, bars ● Schools open Private gatherings of up to 75 people are allowed.
● Cinemas, theatres, galleries Funerals and weddings are also limited to 75 people. INTERSTATE TRAVEL
● Aged care visits limited
and museums INTERSTATE TRAVEL FROM 20 JULY
● Outdoor playgrounds
● Beauty, nails, tattoo, ● Travellers entering South Australia directly from
Travellers entering South Australia
massage (non-therapeutic) ● Regional travel Western Australia, Northern Territory and Tasmania
directly from Queensland, New South
will no longer be required to quarantine.
● Driving instruction lessons ● Uni and TAFE Wales, Victoria and Australian Capital
● Travellers entering from other states and territories Territory will no longer need to
face-to-face tutorials
● Gyms and indoor fitness will still be required to quarantine for 14 days. quarantine for 14 days.
(indoor classes limited to ● Community, youth and
PUBLIC ASSEMBLIES
10 participants max) RSL halls
● Outdoor public assemblies up to 300 max at 1 per 4 sqm
● Non-contact outdoor sport ● Auctions and inspections FUTURE STEPS FOR
(competition) INDOOR GROUP FITNESS CLASSES
● Local government libraries ● If space allows for 1 person per 4 sqm: Indoor group
CONSIDERATION
● Non-contact indoor sport fitness classes remain limited to 10 people.
● Worship, weddings ● Nightclubs and music festivals
(training and competition)
and ceremonies ● If space allows for 1 person per 7 sqm: Indoor group
and indoor recreation ● Spas and saunas
fitness classes can have up to 20 people.
activities ● Pools ● Indoor playgrounds and
● Funerals SPORT FROM 25 JUNE amusement arcades
● Campgrounds and
(50 max room limit) caravan parks ● Contact outdoor sport (competition) commences ● Shisha and hookah use
● Contact indoor sport (training) commences ● Crowd numbers at large stadiums
Updated 16 June 2020
Vulnerable people like the elderly
If you have cold or flu Wash your hands often, wipe Download the COVIDSafe app
and people with chronic health
symptoms, seek testing and frequently touched surfaces, to keep you, your family and
conditions should talk to their doctor
stay home until you are well and cover coughs and sneezes your community safe
about what is appropriate for them
SA.GOV.AU or 1800 253 787
CONTENTS
President’s Message ................................... 5
Information Specific To Residents
of SA Retirement Villages ........................... 6
Editor’s Message .......................................... 8
Isolation Guidance .................................... 10
New Covid Apps From The Government .. 16
DISCLAIMER
This e-book has been complied by the Australian
Over 50s Living & Lifestyle Guide (AOF) as a
Coronavirus Helpful Tips .......................... 20
public service during the COVID 19 pandemic. It
was compiled from publicly available information Everything You Need at Home
If You Are Self-Isolated .............................. 22
from what the AOF believes are credible sources.
As publishers and owners of the Australian Over
50s Living & Lifestyle Guide we are declaring to
any and all readers or users or recipients of this
Accessing Medical Services
guidebook that the information contained in this
publication is for general information purposes & Medication .............................................. 28
only. While we endeavour to provide correct
information, we make no representations or
warranties and give no advice of any kind, express Organising Food Services
or implied, about the completeness, accuracy,
reliability, suitability, effectiveness, correctness or
To Your Home ............................................. 32
availability of any information, text, data, chart,
image, contact details, articles, announcements, Coronavirus – How Long
advertisements, products, claims, services,
qualifications or related graphics contained in the
Does It Last On Surfaces? ....................... 36
publication for any purpose. Any action by you,
or failure to act by you or reliance you place on In Self-Isolation? How to
40
any information in the publication or any of the
content of the publication is therefore strictly at Keep Occupied ..........................................
your own risk and we take no responsibility and
accept no liability for any consequences direct
or indirect. The inclusion in this publication of
Staying Physically Healthy In
any advertisement, article, note, infographic,
advertorial, announcement, information, contact
Self-Isolation .............................................. 44
details, listing, image, design, chart, data, mark or
representation does not constitute and does not Keeping Our Minds Healthy .................... 48
imply advice, recommendation or endorsement
by us of the associated practitioners, service
providers, product providers, services, products,
Quick Guide - Things To Do On-Line ..... 52
claims, opinions, information or views. Decalais
Consultants Pty Ltd. (ABN 51 139 753 361) Support Information You Must Have ..... 54
CORONAVIRUS SURVIVAL GUIDE
IMPORTANT
INFORMATION
FOR SARVRA
MEMBERS
KEEPING YOU SAFE,
HEALTHY AND ENGAGED
DURING COVID 19
5
MESSAGE FROM THE PRESIDENT
THE SOUTH AUSTRALIAN RETIREMENT VILLAGES
RESIDENTS ASSOCIATION INC. (SARVRA)
SARVRA is a volunteer-run association that provides
information, education, advocacy and support to people
living in a retirement village in South Australia.
Part of our role includes making contact with other
organisations and businesses that operate within the
broader retirement living industry. Therefore, it is with much
appreciation to the publishers of Australian Over 50s Living
and Lifestyle Guide who have made available this eBook for
us to distribute to our members.
In these difficult and uncertain times, we are all looking for
practical and well-researched information that will help us to
stay safe at home.
This eBook is an excellent resource, written in easy to
understand language but offering many practical tips about
everything we need to consider as we remain in isolation
within our own homes. It also provides some helpful
information about the Coronavirus.
I do hope that in reading this publication you find information
that is useful to you.
Stay safe and keep well
Bob Ainsworth
President SARVRA
SARVRA “enhancing the lives of South Australians Living in Retirement Villages”
CORONAVIRUS SURVIVAL GUIDE
INFORMATION SPECIFIC
TO RESIDENTS OF SA
RETIREMENT VILLAGES
Given the current events surrounding t 1SPUPDPMTGPSEFBMJOHXJUIDPOmSNFE
the COVID-19 virus I thought I would COVID-19 cases and discussing
take the opportunity to provide an measures to contain an outbreak
update on what is occurring in villages in a community, as well as potential
across South Australia. Whilst some of protocol to manage the situation
this information was recently published
in a Special Edition of our eConnect
Newsletter SARVRA NEWS, I have It is heartening to see that resident
repeated it here and added some of the issues are of a concern to operators
more recent changes and that the majority have protocols
and plans in place should an outbreak
I, along with the other Residents
of the coronavirus occur in their village.
Associations State Presidents, recently
met with the Retirement Living Council, Operators have a duty of care to
a national body for village operators. you, their village residents, and even
though you may not agree with all the
decisions they are making they are in
Key issues discussed included: fact having to deal with government
directives along with continuing to
t 4VQQPSUJOHSFTJEFOUTXIJMFJO
run a village and meeting the needs
self-isolation
of residents. These are some of the
t .FOUBMIFBMUITVQQPSUGPSTUBGGBOE things that have been put in place by
residents operators:
t 0OHPJOHSFTJEFOUDPNNVOJDBUJPOT
and supporting contact with families
7
t 1PTUQPOFNFOUPGBDUJWJUJFTBOE t 1SPWJEJOHSFHVMBSVQEBUFTUPSFTJEFOUT
programs about changing requirements
t %FGFSNFOUPGSFTJEFOUTNFFUJOHT t $POEVDUJOHBIFBMUIRVFTUJPOOBJSFGPS
all visitors entering the village
t -JNJUJOHVTFPGUIFDPNNVOJUZ
facilities If an outbreak of Coronavirus does
occur in your village the operator will
t $MPTJOHUIFDPNNVOJUZDFOUSF
need to carry out a thorough clean
t &ODPVSBHJOHSFTJEFOUTUPMJNJU and sanitizing of the unit and possibly
visitors to their homes some of the community facilities. In
this instance it will obviously be known
t #BOOJOHWJTJUPSTGSPNFOUFSJOHUIF
within the village (think village grapevine
community centre
and rumours) that a particularly person
t 3FRVJSJOHTFMGJTPMBUJPOGPSUIFGVMM is infected. The operator is unable to
14-day period if a resident has been maintain privacy in this regard and
out of Australia before becoming upset about it a
resident must consider if they want to
t *OBHFEDBSFBOETFSWJDFE
keep it a secret or ensure the health and
apartments, putting controls in place
safety of everyone is protected.
as who may enter those facilities
We suggest that if you are confused
t 3FRVJSJOHBMMUSBEFTQFPQMFUPSFQPSU
or unsure of what is happening in your
to front office prior to entering the
village that you speak to your Village
village
.BOBHFS4"373"JTVOBCMFUPBTTJTU
t 1SPWJEJOHFYUSBDMFBOJOHGPSBMM you as each village is responsible for its
community areas own decisions.
t 4VTQFOEJOHOPOFTTFOUJBMCVTUSJQT
t /PUSVOOJOHTBMFTFWFOUTPSPQFO Keep safe & well.
homes
Bob Ainsworth
t /POVSHFOUNBJOUFOBODFQVUPO
president@sarvra.asn.au
hold
www.sarvra.asn.au
t $BODFMMBUJPOPGFYUFSOBM 08 8232 0422 (COTA will take message)
presentations and entertainers
CORONAVIRUS SURVIVAL GUIDE
MESSAGE FROM THE
AUSTRALIAN OVER 50s Book
Live Well Clu b
LIVING & LIFESTYLE GUIDE For Active Retirees & Seniors
CORONAVIRUS SURVIVAL GUIDE ESPECIALLY FOR
THE OVER 50s AND SENIORS
From the early days of the virus you emerge from this global crisis in
outbreak, we have been working with the best possible way.
important and caring organisations to
There is of course a great deal
create innovative ways of supporting
of information already available
our extended community and
about the virus from a myriad of
provide vital information to help keep
sources. However, in some ways the
everybody safe and healthy.
information overload is overwhelming,
Today I want to introduce you to hence the need for a guide that
our latest support mechanism – the is credible, to the point, practical
“Coronavirus Survival Guide – and above all – relevant to Older
Especially for the Over 50s & Australians.
Seniors”
Please share this book or its link
If you are Over 50 or a Senior, you with your family and friends so that
are in one of the High Risk categories they too can take advantage of the
from the Coronavirus. This booklet is information.
designed to help you to keep safe and
No doubt there will be new
healthy.
developments on a daily basis. We
If you are isolated at home, you have a will be keeping the book updated, so
number of additional challenges such if you think of some additional useful
as getting food, keeping occupied and information or have experiences or
staying both physically and mentally tips to share, please let us know and
fit. We have tips for you on how to do we will try to incorporate them into the
all of these important activities so that next update.
9
Being from the older part of the Although the situation changes daily,
community, we all have the experience our mission remains the same: “We
and the faith to know that things will want to help improve the lives of older
eventually return to normal. Although Australians by providing trusted and
the world will not instantly be the way practical information to empower you to
it was, and many things will have make the best decisions and positively
changed forever, there are definitely impact lives.”
better times ahead – we will be able to
Our good wishes and prayers are with
go out, school will return, we will have
every single person. We are all in this
fun with our grandchildren, businesses
together and together our human spirit
will open, we will socialise, hug and
will win. Stay Well and Stay Safe.
touch without gloves again. There will
be travel, there will be new things and
Warm Wishes
communities to explore, we will eat
Deepa Calais
out again and we will celebrate life Publisher,
with friends and family. Australian Over 50s Living & Lifestyle Guide
CORONAVIRUS SURVIVAL GUIDE
ISOLATION
GUIDANCE
The requirements for who must
self-isolate, are changing by the
day and may differ according to
which state you are located. You
should refer to government sites to
understand the exact requirements
and guidelines.
Broadly, however, the latest advice
is to stay at home unless it is
absolutely necessary to go out.
This means that many Australians
should currently be self-isolating.11 STAY AT HOME OR IN YOUR HOTEL If you are isolating because you have arrived from overseas, you will be taken to your quarantine hotel. If, however, you are isolating for another reason, when travelling home or to your hotel to start isolation use personal transport, such as a car, to minimise exposure to others. If you need to use public transport (e.g. taxis, ride-hail services, trains, buses and trams), follow the precautions outlined in the public transport guide at www.health.gov.au/covid19- resources During 14 days of isolation, you must stay at home or in your hotel and EPOUHPUPQVCMJDQMBDFTJODMVEJOH work, school, childcare, university or public gatherings. Only people who usually live with you should be in the home. Do not see visitors. If you are in a hotel, avoid contact with other guests or staff. If you are well, there is no need to wear surgical masks at home. Ask others who are not in isolation to get food and necessities for you. If you must leave home, such as to seek medical care, wear a surgical mask. If ZPVEPOUIBWFBNBTL UBLFDBSFUP not cough or sneeze on others. For more information about when to wear a mask, visit: www.health.gov.au/ covid19-resources
CORONAVIRUS SURVIVAL GUIDE
MONITOR SYMPTOMS HOW CAN I PREVENT THE
When in isolation, monitor yourself for SPREAD OF CORONAVIRUS?
symptoms including fever, cough, sore Practising good hand and sneeze/cough
throat, tiredness or shortness of breath. hygiene and keeping your distance from
Other possible symptoms include chills, others is the best defence against most
body aches, runny nose and muscle pain. viruses. You should:
WHAT DO I DO IF I GET SICK?
If you develop symptoms (fever, a cough, Wash your hands
sore throat, tiredness or shortness of frequently with soap
and water, before and
breath) within 14 days of returning to
after eating, and after
Australia, or within 14 days of last contact
going to the toilet.
with a confirmed case, you should arrange
to see your doctor for urgent assessment.
You should telephone the health clinic
or hospital before you arrive and tell Cover your cough
them your travel history or that you have and sneeze,
been in contact with a confirmed case of dispose of tissues,
coronavirus. and wash your
hands.
You must remain isolated either in your
home, hotel or a healthcare setting until
public health authorities inform you it is safe
for you to return to your usual activities.
If unwell, avoid
contact with others
(stay more than
1.5 metres from
people).
Exercise personal
responsibility for
social distancing
measures.13
MASKS AND GLOVES When using gloves, you will need to change
them regularly, remove and dispose of them
If you must leave home, the best way to
carefully, and wash your hands afterwards.
protect yourself is not by wearing a mask,
There is a risk of cross-contamination when
but by maintaining physical distancing
using gloves, so, unless it is an at-risk
measures - that is, staying 1.5 to 2 metres
situation, it is better to simply forgo gloves
apart. Where this is not always possible,
and wash your hands more often.
a mask could provide some protection.
But what type of mask? Surgical masks
and those purchased from chemists are GOING OUTSIDE
the most appropriate, however, research If you live in a private house, it is safe for
has shown that even homemade masks you to go into your garden or courtyard.
could be adequate, and are better than If you live in an apartment or are staying
not wearing a mask at all. Cloth masks will in a hotel, it is also safe for you to go into
need to be washed regularly in soapy water. the garden but you should wear a surgical
*GZPVEPOUIBWFBNBTL UBLFDBSFUPOPU mask to minimise risk to others and move
cough or sneeze on others. quickly through any common areas.CORONAVIRUS SURVIVAL GUIDE
ADVICE FOR OTHERS LIVING "TLZPVSDIJMETTDIPPMUPTVQQMZ
assignments or homework by post or
WITH YOU email.
Others that live with you are not required
to be isolated unless they meet one Do things that help you relax and
of the isolation criteria outlined above. use isolation as an opportunity to do
If you develop symptoms and are BDUJWJUJFTZPVEPOUVTVBMMZIBWFUJNFGPS
suspected to have coronavirus, they will
be classified as close contacts and will MORE INFORMATION
need to be isolated. For the latest advice, information and
resources, go to www.health.gov.au
CLEANING Call the National Coronavirus Help
To minimise the spread of any germs, Line on 1800 020 080. It operates
you should regularly clean surfaces that 24 hours a day, seven days a week. If
are frequently touched such as door you require translating or interpreting
handles, light switches, kitchen and services, call 131 450.
bathroom areas. Clean with household
detergent or disinfectant. The phone number of your state
or territory public health agency is
available at www.health.gov.au/state-
MANAGING THE 14-DAY territory-contacts
ISOLATION
There has been a lot of mixed messages
Being in isolation can be stressful and
surrounding the use of masks and their
boring. Suggestions include:
effectiveness. If you are well, there is no
Keep in touch with family members and need to wear surgical masks at home.
friends via telephone, email or social Where possible, arrange for others to
media. deliver your food and necessities. For
more information about when to wear
Learn about coronavirus and talk with
a mask, visit: www.health.gov.au/
others.
covid19-resources
Reassure young children using age-
appropriate language.
Where possible, keep up normal daily
routines, such as eating and exercise.
Arrange to work from home.15
CORONAVIRUS SURVIVAL GUIDE
NEW COVID
APPS FROM THE
GOVERNMENT17
Step 1 - To find WhatsApp, go to the Play
FEDERAL Store on your Android device or
GOVERNMENT UIF"QQMF4UPSFPO.BD
CORONAVIRUS Step 2 - %PXOMPBE8IBUT"QQJUTGSFF
AUSTRALIA APP Step 3 - Add 0400 253 787 and send any
In order for the public to obtain the most message.
up-to-date and accurate information
Step 4 - Follow the steps to find relevant
regarding the Coronavirus (COVID-19)
advice from your state or territory.
pandemic, the Federal Government have
created a Coronavirus Australia App.
ADVICE FROM STATES &
Updated in real-time, Australians across the
nation can download it from the Apple App
TERRITORIES
Store or Google Play. States & territories provide advice on the
status of services like education, public
"TTUBUFECZ1SJNF.JOJTUFS4DPUU.PSSJTPO transport, parks & other recreational areas.
this app will be “a trusted place of advice
and information”. Click the link below for your state to get
local information
Step 1 - To find the app, go to the Play
Store on your Android device or ACT aus.gov.au/covid19-act
UIF"QQMF4UPSFPO.BD
NSW aus.gov.au/covid19-nsw
Step 2 - 4FBSDIA$PSPOBWJSVT"VTUSBMJB
Step 3 - $MJDLA*OTUBMMBOEA0QFO NT aus.gov.au/covid19-nt
Step 4 - .BLFZPVSXBZUISPVHIUIF QLD aus.gov.au/covid19-qld
sections, including Symptom
Checker, Advice, Register SA aus.gov.au/covid19-sa
*TPMBUJPO /FXT.FEJB $VSSFOU
TAS aus.gov.au/covid19-tas
Status, and Resources.
VIC aus.gov.au/covid19-vic
UP-TO-DATE INFORMATION
WA aus.gov.au/covid19-wa
WITH WHATSAPP
Keep up-to-date with all of the latest Reply 2 or 1 2
3 4 for Latest numbers by State &
information released by the Australian Territory, 0 or GPS.BJONFOV
Government via WhatsApp. Follow these
simple steps:CORONAVIRUS SURVIVAL GUIDE
THE COVIDSAFE APP HOW DOES COVIDSAFE
What Is It? KNOW CLOSE CONTACT
The Australian Government has
HAS OCCURRED?
developed an app to help track people When two or more app users come into
who may have come into contact with an close proximity their phones exchange
infected person. This is vital in containing Bluetooth® signals and make a series
the spread of the virus. The app is called PGAEJHJUBMIBOETIBLFT
COVIDSafe. The app notes the encrypted reference
COVIDSafe uses Bluetooth® technology code, time and proximity of two users,
on your mobile phone to look for other through the strength of the Bluetooth®
devices with COVIDSafe installed. Your signals. This allows the approximate
EFWJDFXJMMUBLFOPUFPGDPOUBDUZPVWF distance between the users and the
had with other users by securely logging duration the contact occurred to be
their reference code. determined once the information
is uploaded to the highly secure
*GZPVPSTPNFPOFZPVWFCFFO information storage system.
in contact with is diagnosed with
coronavirus, the close contact The proximity for a close contact is
information securely stored in your approximately 1.5 metres, for a period
phone can be uploaded and used—with of 15 minutes or more.
your consent—by state or territory health To be effective, you should have
PGmDJBMTUPRVJDLMZUSBDFQFPQMFXIPWF the app running on your phone
been exposed to the virus. whenever you are coming into contact
with people. You will receive daily
notifications to ensure the app is
running.19
HOW DO YOU SET UP If you test positive for coronavirus, you can
consent for your close contact information
COVIDSAFE? to be used by state or territory health
1.
officials to contact people who may have
Download the COVIDSafe app. been exposed.
*GZPVWFCFFOFYQPTFEUPUIFDPSPOBWJSVT
CZTPNFPOFZPVWFCFFOJODMPTFDPOUBDU
with, state or territory health officials will be
able to contact you quickly so you can get
the support you need.
WHY DOES AUSTRALIA NEED
COVIDSAFE?
The app will help keep you, your family and
2. Register
your community safe from further spread
of coronavirus through early notification of
using a name,
possible exposure.
mobile phone
number, age $07*%4BGFJTPOFPGUIFUPPMTXFMMVTFUP
range and help protect the health of the community by
postcode. quickly alerting people who may be at risk
of having contact with the virus.
Use of COVIDSafe will allow us to lift
3. Turn on Bluetooth®.
restrictions earlier than would otherwise be
possible.
COVIDSafe helps you and all of our
communities. Assist health officials to
quickly understand and tackle the spread of
Coronavirus (COVID-19).
4. Check that
LET’S WORK TOGETHER
TO STOP THE SPREAD OF
COVIDSafe is running
when you are out or COVID-19
are likely to come into Download the COVIDSafe app on the Apple
contact with others. App Store or Google Play.
SOURCE: Australian GovernmentCORONAVIRUS SURVIVAL GUIDE
CORONAVIRUS – HELPFUL TIPS
WASH YOUR HANDS FREQUENTLY
Regularly and thoroughly clean your hands with an alcohol-
based hand rub or wash them with soap and water.
WHY? These will kill viruses that may be on your hands.
MAINTAIN SOCIAL DISTANCING
.BJOUBJOBUMFBTUNFUSFT GFFU EJTUBODFCFUXFFO
yourself and anyone who is coughing or sneezing.
WHY? When someone coughs or sneezes, they spray small
liquid droplets from their nose or mouth which may contain
a virus. If you are too close, you can breathe in the droplets,
including the COVID-19 virus if the person coughing has the
disease.
AVOID TOUCHING EYES, NOSE AND
MOUTH
While it may seem a hard habit to break, it is important to make
every initiative to avoid touching your eyes, nose and mouth.
WHY? Hands touch many surfaces and can pick up viruses.
Once contaminated, hands can transfer the virus to your eyes,
nose or mouth. From there, the virus can enter your body and
can make you sick.
PRACTICE RESPIRATORY HYGIENE
.BLFTVSFZPVBOEUIFQFPQMFBSPVOEZPVGPMMPXHPPE
respiratory hygiene. This means covering your mouth and nose
with your bent elbow or tissue when you cough or sneeze.
Then dispose of the used tissue immediately.
WHY? Droplets can spread viruses. By following good
respiratory hygiene, you protect the people around you from
viruses such as cold, flu and COVID-19.21 IF YOU HAVE A FEVER, COUGH AND DIFFICULTY BREATHING, SEEK MEDICAL CARE EARLY Stay home if you feel unwell. If you have a fever, cough and difficulty breathing, seek medical attention and call in advance. Follow the directions of your local health authority. WHY? National and local authorities will have the most up to date information on the situation in your area. Calling in advance will allow your health care provider to quickly direct you to the right health facility. This will also protect you and help prevent the spread of viruses and other infections. STAY INFORMED AND FOLLOW ALL ADVICE GIVEN BY YOUR HEALTHCARE PROVIDER Stay informed on the latest developments about COVID-19. Follow all advice given by your healthcare provider, your national and local public health authority or your employer on how to protect yourself and others from COVID-19. WHY? National and local authorities will have the most up to date information on whether COVID-19 is spreading in your area. They are best placed to advise on what people in your area should be doing to protect themselves. BE SAFE FROM #CORONAVIRUS If you are 60+ or if you have an underlying condition like cardiovascular disease, respiratory condition, or diabetes, avoid crowded areas or places where you might interact with people who are sick. Source: World Health Organisation
CORONAVIRUS SURVIVAL GUIDE
EVERYTHING
YOU NEED AT
HOME IF YOU
ARE SELF-
ISOLATED23
Having sensible things in your fridge WHAT YOU SHOULD BUY
and pantry is a must during a self-
.PTUPGUIFTVQQMJFTZPVNBZOFFE
isolation.
are the same sorts of food, personal
Whether you have decided to self- grooming, and cleaning supplies you
isolate because you may have been may already include in your weekly
exposed to coronavirus (COVID-19), TIPQQJOHMJTU)PXFWFS JUTHPPEUP
or your community has been locked double-check that you have all of
down because of the pandemic, these items.
having the right supplies will be your
best bet for comfortably making it FOOD
through quarantine.
You will need non-perishable food for
To help you prepare for a potential FWFSZNFNCFSPGZPVSIPVTFIPME*UT
RVBSBOUJOF XFWFMPPLFEJOUPFYBDUMZ smart to buy foods that you and your
XIBUZPVOFFEoBOEEPOUOFFEoGPS GBNJMZSPVUJOFMZFBU*GZPVEPOUFOE
an extended stay at home. Here are up eating all of your canned, pantry,
and frozen foods as part of your self-
our recommendations.
quarantine plan, you can incorporate
them into your weekly meal plans
down the road.CORONAVIRUS SURVIVAL GUIDE
Check your pantry; you may want some of the following items:
1. PANTRY ITEMS
Canned Goods Milk & Milk Alternatives
…are all great choices, due to their long
milk milk alternatives
shelf-life. – coconut, soy,
long-life milk rice, or almond
soups baked beans
condensed or milk
stews spaghetti evaporated milk
tinned tuna or fruits
salmon Hot Cereals
vegetables Oats or instant oats for a quick, hot
breakfast that requires nothing more than
Condiments & Sauces
boiled water and a few moments of your
…all have long shelf-lives and do well under
time to make.
SFGSJHFSBUJPOBGUFSUIFZSFPQFOFE5IFZXJMM
help make your meals more enjoyable.
Snacks
tomato sauce vegemite …help to pass the time while gaming,
peanut butter pasta sauce watching TV, playing cards and board
games, doing jigsaw puzzles or reading a
book.
Dry Goods
…are excellent sources of carbohydrates, potato chips sweets
protein and fibre that remain shelf-stable for
long periods of time.
popcorn dried fruit
chocolate nuts
pasta cereals
protein bars
noodles rice
beans instant potatoes
Beverages
If you are drinking out of a can, washing
the top before taking your first sip is a good
idea.
coffee juices
tea other beverages25
Be careful when dealing with the
delivery person. Either see if they will
leave the items at your door, or cover
your nose and mouth while answering,
to ensure limited exposure between
you and the delivery person and then
wash your hands.
PET PRODUCTS
Pet Food: Stock up on fresh, frozen,
canned and dried food for your pets.
Pet Medication: If your pets require
regular medication, make sure they
2. FREEZER ITEMS have enough to last the quarantine
Frozen Foods period.
…can provide a welcome, nutritious
addition to meals prepped from the goods Mobile Vet Service: There are now a
in your pantry. number of vets who will visit your pet
at your home.
frozen meats
bread
vegetables
Pre-Made Meals
Frozen meals can be a massive win if you
become too sick to cook for yourself
Frozen Treats
…are a great morale booster – something
you just might need after being at home
for a few weeks.
ice-cream frozen yoghurt
popsicles other frozen
sweetsCORONAVIRUS SURVIVAL GUIDE
PERSONAL HYGIENE
Wash your hands for at least 20 seconds
with hot, soapy water, to help fend off the
contraction and spread of coronavirus.
5IBUTBJE UIFSFTNPSFUPLFFQJOHDMFBO
than scrubbing your hands. During the
days that you will be housebound, you
will want to make sure that you have
adequate personal grooming and hygiene
supplies.
#VUmSTU MFUTUBMLBCPVUIBOETBOJUJTFS*G
you are stuck at home under quarantine,
ZPVEPOUOFFEIBOETBOJUJTFSBTZPVDBO
wash your hands with soap and water
in your kitchen or bathroom, which is
more believed to be effective than hand soap with additional anti-viral properties,
sanitiser. The only time that you should but any hand soap will get the job
rely on hand sanitiser is in situations done. For those with Eczema and skin
where soap and water are not readily sensitivities, repeated handwashing
available – such as after a ride on public can become uncomfortable. Eczema
transport. If you insist on having hand Association Australasia suggests using
TBOJUJTFSBOEDBOUmOEJU BOVNCFSPG lukewarm water and a soap substitute,
breweries have also started making hand remembering to rinse your hands
sanitiser. thoroughly and ensure you thoroughly
dry. Protect your hands with a barrier
Consider adding these items to your self- cream, and avoid using gloves for longer
quarantine shopping list: than 20 minutes at a time.
Bar or Liquid Soap: Just like a flu Tissues:*GZPVWFDPOUSBDUFE
virus, coronavirus is protected by a COVID-19, your symptoms may include
shell composed of lipids (a fancy word a dry cough, fever, and shortness of
for fats or oils). Washing with hot water breath. However, you could still wind
and soap will whisk away any traces up with a runny nose due to seasonal
of the virus on your hands, in much allergies or getting sideswiped by the
the same manner as scrubbing a dirty flu or cold. Having tissues on hand
frying pan with a washing-up liquid will make for a more comfortable time
helps remove grease. You can invest in confined to your home.27
Disposable Antibacterial Wipes:
Disposable antibacterial wipes are a
great choice for cleaning hard surfaces
like countertops, bathroom sinks, and
doorknobs.
Disinfectant Spray: You can use a multi-
surface cleaner, which can be used on
hard surfaces, just like disinfectant wipes.
However, it can also be used to disinfect
soft surfaces like clothing, bedsheets, and
furniture.
Disinfectant Cleaner: To clean floors,
walls, bathtubs, or other fixtures in your
home, we suggest a cleaner like a heavy-
duty cleaner disinfectant concentrate,
Toilet Paper: This one is self- which is a disinfectant and deodoriser
FYQMBOBUPSZ.BLFTVSFZPVIBWFUIF that, when diluted in water, can be used to
rolls you need but, resist the urge to clean most hard surfaces in your home.
purchase more than you require.
Household Chlorine Bleach: If cleaning
Bathroom Sundries:.BLFTVSF supplies are in short supply, use chlorine
that you have enough razors, shaving bleach and water to sanitise your home.
cream, shampoo, and toothpaste on Start by washing the surfaces in your
hand to help you pass through your home with soap and water. Next, using a
time in quarantine with a little grace. solution of 1/2 cup of household chlorine
Sanitary Items: If you use tampons, bleach added to 9 litres of water (a
pads, or incontinence items on a bucket), spray, mop, or wipe down the
regular basis, you should ensure that surfaces in your home.
you have enough. Paper Towels: Disposable paper towels
are a smart product to use as part of your
SANITATION COVID-19 cleaning practices.
COVID-19 can survive on some surfaces Disposable Gloves:*UTBTNBSUJEFB
GPSBTMPOHBTUXPPSUISFFEBZT4P JUTB to protect your hands from the harsh
good idea to routinely clean and sanitise DMFBOJOHQSPEVDUT PSJGZPVSFDBSJOHGPSB
your living area before, during, and after sick family member.
your quarantine.CORONAVIRUS SURVIVAL GUIDE
ACCESSING
MEDICAL
SERVICES &
MEDICATION
COVID 19 TELEPHONE LINES –
1800 020 080
For medical advice on coronavirus
(COVID-19), call the Australian Government
Department of Health Coronavirus Health
Information Line. The line operates 24 hours
a day, seven days a week – 1800 020 080.
If you require translating or interpreting
services, call 131 450.29
SYMPTOM CHECKER GPs
There is also an online symptom checker Psychologists
run by the government, which can be
.JEXJWFT
found at https://www.healthdirect.gov.
au/symptom-checker/tool It is very easy Nurses
to use.
Psychiatrists
)PXFWFS JGZPVUIJOLUIBUZPVWFDPNFJO
Paediatricians, speech pathologists,
contact with coronavirus, call your GP or
physiotherapists and occupational
local hospital, as soon as you can.
therapists for services for children with
developmental delays
TELEHEALTH
Aboriginal and Torres Strait Islander
ARRANGEMENTS Health Practitioners
People can now access bulk-billed
telehealth consultations for a range Social workers and dieticians for
of appointments, including with the eating disorders
following practitioners: You have to be located in Australia,
CFFMJHJCMFGPS.FEJDBSFBOEOPUCFBO
admitted patient to a hospital.CORONAVIRUS SURVIVAL GUIDE
DON’T NEGLECT YOUR of under 500 grams of medication
and other essential supplies using the
MEDICAL HEALTH Australia Post Express Post network
The Australian Government is and will be able to claim the cost
urging all people with chronic health through a government rebate.
conditions to not neglect their regular
health care and to continue to see Australia Post says the new delivery
their general practitioner or specialist option is designed to support
about the management of their vulnerable Australians, including those
conditions. isolating themselves at home, people
over 70 and people with chronic
If you have a regular follow up health conditions.
appointment booked with your
doctor, please contact your medical
practice to see if this can be carried FIRST AID
out using a telehealth consultation, (by During a pandemic, the medical help
telephone or video call), or if you need that we can readily access, most
to see your doctor for a face-to-face of the time, could be overwhelmed
consultation. and unable to help you quickly. So,
consider the following:
If you are taking regular medication for
management of a chronic condition,
it is essential that you continue to
take your medication. If you run out
of medication, please contact your
doctor or your local pharmacy to
arrange a repeat prescription.
GETTING MEDICATIONS
DELIVERED
.BOZQIBSNBDJTUTIBWFIPNFEFMJWFSZ
arrangements and you should speak
with your pharmacist to see what is
available.
Pharmacies have recently been able to
offer customers free monthly delivery31 First Aid Kit: Investing in a well- stocked first aid kit can save you the stress of attempting to access limited medical help if you only have minor injuries. Find one that comes with all of the supplies you will need to treat a wide variety of problems, at home. Prescription Medications: If you use prescription medications, be sure to maintain an adequate supply. In case having your prescription refilled proves difficult, make contact with your pharmacy and let them know. Pain and Fever Relievers: A high fever is one of the main symptoms of coronavirus. So, be sure to have enough paracetamol fever reducers on hand. You will also find it useful for reducing the discomfort that comes with the constant dry cough. Anti-inflammatories like ibuprofen and cortisone could aggravate coronavirus and should be avoided at this time. Humidifiers: Humidifiers can help relieve symptoms like a sore throat and cough. The health system is the public system under the greatest amount of pressure and the above processes will hopefully prepare us in some ways for the challenges ahead.
CORONAVIRUS SURVIVAL GUIDE
ORGANISING
FOOD DELIVERY
TO YOUR HOME
Nobody likes to cook all of the time,
and when you have been preparing
meals every day, multiple times a day,
treating yourself with a break can do
wonders for morale. There are a slew of
businesses that will deliver great meals
right to your front door. Here are just
some of the delivery services available -
UIFWBSJFUZJTVOCFMJFWBCMF33
ONLINE FOOD ORDERING & MEALS ON WHEELS
DELIVERY www.mealsonwheels.org.au
All across the country, meal delivery
services and restaurants are bringing
UBER EATS
www.ubereats.com
food right to your door. The four most
well-known food delivery services are
.FBMTPO8IFFMT 6CFS&BUT .FOVMPH
MENULOG
www.menulog.com.au
and Deliveroo, spanning a wide range
PGMPDBUJPOTBOESFTUBVSBOUT5IF.FBMT
on Wheels team not only help Aussies
DELIVEROO
www.deliveroo.com.au
across the country to enjoy delicious and
nutritious meals, they also check on their
DMJFOUTXFMMCFJOHBMMGPSBOBGGPSEBCMF RESTAURANTS
price. With app meal delivery services, no With dining-in at food establishments no
cash is needed, with the app connected longer permitted, cafes and restaurants have
to your PayPal or credit card. Your delivery instead embraced the opportunity to serve
person can also leave your items outside their loyal customers with take-aways and
your door to avoid unnecessary contact. deliveries. The best way to find out if one is
offering this service is to give them a call.CORONAVIRUS SURVIVAL GUIDE
THRIVE MEALS
0410 156 657
GOURMET MEALS
1300 112 112
LITE’N’EASY
13 15 12
CHEFGOOD
www.chefgood.com.au
MEAL KITS FRUIT ONLY
Self-isolation is the perfect time to hone #FJOHTUVDLJOTJEFEPFTOUNFBO
ZPVSDPPLJOHTLJMMT$PNQBOJFTMJLF.BSMFZ forgoing fresh and healthy meals. Fruit
Spoon and Dinnerly give you all of the Only delivers quality baskets and gift
ingredients you need to make amazing hampers, with delivery Australia-wide.
dishes for you and your family. 1300 378 486
MARLEY SPOON If anyone is finding it difficult
www.marleyspoon.com.au
to get food supplies, please
DINNERLY feel free to ring
www.dinnerly.com.au
1800 531 888.
We will connect you to the
PRE-PACKAGED FROZEN
right organisation in your
MEALS
area to help you.
Savour the convenience with pre-prepared
IFBMUIZNFBMTUIBOLTUP(PVSNFU.FBMT
-JUFO&BTZ BOE$IFGHPPE5IFSFBSF
large varieties to choose from, with
something for every taste, and all able to
be cooked within minutes, or even eaten
fresh. With menus full of dishes curated by
QSPGFTTJPOBMDIFGT JUTOPUKVTUGBTUGPPE
JUTHPPEGPPE35 GROCERIES 8JUIUIFSJTFPGAQBOJDCVZJOH JUJT becoming harder to find the items you want at traditional grocery stores. While initially Woolworths and Coles were forced to suspend the majority of their home deliveries with the exception of those especially vulnerable, they are now re-launching this service. Woolworths stores are still offering Priority Assistance to their most vulnerable customers, as XFMMBTDSFBUJOHUIFA#BTJDT#PY XIJDI is delivered and comes with a range of essential products, all for $80. Like these and other businesses, Coles is BMTPPGGFSJOHADPOUBDUMFTTEFMJWFSZ XJUI items packaged in reusable bags, and able to be left outside your home for you to collect. For those who favour other grocery stores, IGA are also including delivery to many customers. Meals on Wheels, Australian Red Cross, and other organisations are also stepping in, and can ensure you get everything you need. Another option is asking your local green grocer and butcher if they are able to organise delivery. This can ensure you get your favourites, while still keeping a local business in operation.
CORONAVIRUS SURVIVAL GUIDE
CORONAVIRUS –
HOW LONG DOES
IT LAST ON
SURFACES?
One good thing about viruses is that they
can only reproduce when they’re inside
another cell.
Without a host to live in, this new coronavirus
that causes COVID-19 will eventually just
QFUFSPVUCFDBVTFJUDBOUDPQZJUTFMGUP
survive, said immunologist Stuart Tangye of
UIF(BSWBO*OTUJUVUFPG.FEJDBM3FTFBSDI
But research published in The New England
+PVSOBMPG.FEJDJOFGPVOEUIBU4"34$P7
can still survive for hours and in some cases
days, outside a host, depending on the type
PGTVSGBDFJUTPO37
The study looked at the stability of the virus
in air and on plastic, stainless steel, copper,
and cardboard surfaces.
Under experimental conditions, it found that
the virus remained viable in air for the entire WHEREAS IT
three-hour experiment. WAS STILL ABLE
On surfaces, it was more stable on plastic TO BE DETECTED
and stainless steel, than it was on either
copper or cardboard. UP TO 72 HOURS
No viable SARS-CoV-2 was detected on
LATER ON THE
the copper surface after four hours, and on STAINLESS
the cardboard surface after 24 hours.
STEEL AND
Whereas it was still able to be detected up
to 72 hours later on the stainless steel and
PLASTIC
plastic surfaces. SURFACES.
“[The researchers] did a pretty good study
considering the different types of surfacesCORONAVIRUS SURVIVAL GUIDE
WHAT DOES THIS MEAN
SOAP, BLEACH, FOR YOUR RISK OF
ALCOHOL- GETTING INFECTED WITH
CORONAVIRUS?
BASED HAND *UTJNQPSUBOUUPCFBXBSFPGUIFDPNNPO
SANITISERS, TVSGBDFTZPVSFHPJOHUPFODPVOUFSXIFO
THOSE ALCOHOL ZPVHPUPUIFTIPQT PSXIFOZPVSFPOB
bus holding onto the rail.
SPRAYS, THESE
People who have COVID-19 and may not
ARE REALLY SFBMJTFJUJGUIFZEPOUIBWFTZNQUPNTBU
DISRUPTIVE TO that time, or if their symptoms are mild,
THE VIRUS. can still leave traces of the virus behind.
that we would encounter on a day-to-day
basis,” Professor Tangye said, from the
plastic seat you might sit on in the train,
the stainless door handle on your office
door, to the cardboard packaging you
receive a parcel in.
i*GJUTTPNFUIJOHMJLFDBSECPBSEPS
something more absorbent, that could
influence how long the virus could hang
around for,” he said.
“Alternatively, that could also reflect the
presence of other factors that might be
on those surfaces that would contribute
to the breakdown of the virus.”
For example, on the surface of your skin
XIJDIUIFTUVEZEJEOUMPPLBU ZPVWF
got hair and also oils that could affect the
stability of the virus.39
But just because viable virus particles can much there as there had been at the
be found on a plastic surface for up to three beginning.
EBZT EPFTOUNFBOZPVSSJTLPGJOGFDUJPO
stays the same over that time period. WHAT CAN YOU DO TO
There is a risk of infection, Professor Tangye PROTECT YOURSELF
TBJE CVUJUTEJNJOJTIJOHFWFSZNJOVUFTJODF FROM CORONAVIRUS ON
the virus was put there, because of the
breakdown of the virus on the surface over
SURFACES?
that time. Professor Tangye recommends cleaning
your common household surfaces —
For example, the study found the median like kitchen and laundry benches, your
half-life of SARS-CoV-2 on plastic was 6.8 CBUISPPNWBOJUZBOEUBQT LJETUPZT
hours, meaning that 6.8 hours after it first more regularly than you might normally,
got on the plastic surface there was half as CVUIFTBJEUIFDVSSFOUDMFBOFSTZPVSF
using are more than enough.
“Soap, bleach, alcohol-based hand
sanitisers, those alcohol sprays, these
are really disruptive to the virus,” he
said.
i*UEPFTOUSFBMMZTUBOEBDIBODFJOUIF
face of these sort of cleansers which is
great for us, some viruses are very hard
to get rid of, but this one is pretty flimsy
in that context.”
And while frequently washing your
IBOETJTHSFBU EPOUGPSHFUUIPTFPUIFS
DPNNPOTVSGBDFTZPVSFUPVDIJOHUIBU
may not have received the same kind of
attention.
i*UTTPSUPGQPJOUMFTTUPXBTIZPVS
hands all the time, then to come back
and sit down at your keyboard that
ZPVQSPCBCMZIBWFOUDMFBOFEFRVBMMZ
feverishly,” Professor Tangye said.CORONAVIRUS SURVIVAL GUIDE
IN SELF-
ISOLATION?
HOW TO KEEP
OCCUPIED
With older Australians being the most at-
risk from the effects of the Coronavirus,
many of us could well be in self-isolation at
some stage. What do you do when you are
at home, away from people, and cannot go
about your usual routine?
)FSFTBMJTUPGJOUFSFTUJOHUIJOHTUPEPUIBU
can keep you occupied while you are in
self-isolation mode.41
and streaming services. But sooner or
later, the mind demands more active
stimulation. How about using your mobile
phone to play a couple of mind games to
keep your mind interested and active?
4JNQMZ(PPHMFA.JOE(BNFTUPmOE
a whole variety of games such as
crosswords, sudoku, word searches and
so on, with varying degrees of difficulty.
Looking for even more of a challenge?
There are some online services which
SOCIAL MEDIA, TV & now allow you to build your own puzzles,
STREAMING SERVICES, jigsaws and the like.
READING
Luckily, the digital world allows us to keep EXERCISE & MEDITATE
engaged with our friends and loved ones Gyms in the country have shut their doors
through social media and entertainment to prevent social gatherings. But, that
channels. TIPVMEOUTUPQZPVGSPNFYFSDJTJOH:PV
Do you have a list of movies you have can follow YouTube videos of instructors
always wanted to catch-up on or books who are live-streaming their classes. If
you have always wanted to read, but you wish to meditate, this is a great time
IBWFOUIBEUIFUJNFEVFUPZPVSEBJMZ UPEPTP
schedule? This period of self-isolation is
a great time to watch some interesting
shows and movies during the day.
With the technology available to us today,
you can keep in touch with your friends
and family through your social media
accounts and mobile phones to make up
for the lack of in-person socialising.
MIND GAMES
We all have a limit as to how long we
can be passive, possibly watching TVCORONAVIRUS SURVIVAL GUIDE GET EDUCATED & EDUCATE OTHERS Do the courses online that you never had time to do, but always felt like you should. Learn new skills or do an online language course. Thousands are available. If you have a skill or experience that you can share with others, this could be the time to put your knowledge to use and develop an online course of your own. ARTS & CRAFTS With the amount of time spent at home, it may be a great idea to pursue a hobby. How about getting all of those art and craft materials out that have been at the bottom of some drawer, and make something creative and fun during your time in self- isolation?
43 HOME REPAIRS Unless very urgent, we tend to put-off home repairs for a long time. If you have been doing so, grab those tools and get those home repairs sorted out while you are at home for a few days. DE-CLUTTERING As we go about our lives, we rarely slot in time to declutter and organise our shelves, wardrobes, kitchen cupboards etc. With so much time on your hands now, you can begin to do a room-wise decluttering. Keep what you need and TFHSFHBUFXIBUZPVEPOU-FUTHFUJOUP UIF.BSJF,POEPTQJSJU EXPLORING NEW RECIPES If you love cooking and wish to learn a few recipes to feed your family, this may be a good time to do so. Not only are you and your family at home, but ZPVWFHPUMPUTPGUJNFUPP(FUPVU those cookbooks and online recipes BOEEPOZPVSDIFGTIBUUPFYQMPSFOFX SFDJQFTGPSZPVBOEZPVSMPWFEPOFT The global situation is grim, but CFJOHTFMGJTPMBUFEIBTJUTQMVTQPJOUT You get to stay at home longer, do UIJOHTZPVWFCFFOXBOUJOHUPEPCVU DPVMEOUEVFUPZPVSEBJMZSPVUJOFBOE MFBEBOPSNBMMJGFJOEPPST*GZPVIBWF more ideas to share with us and the DPNNVOJUZ EPXSJUFUPVT
CORONAVIRUS SURVIVAL GUIDE
STAYING
PHYSICALLY
HEALTHY
IN SELF-
ISOLATION
KEEPING PHYSICALLY ACTIVE
With self-isolation, you may be at home
even though you are physically healthy and
it is important to stay that way.
.BOZPGVTIBWFBEFTJHOBUFEUJNFGPS
physical activities throughout the day, such
as working out, exercising, going to the
HZNPSHPJOHGPSBXBML#VU XJUIUIFTPDJBM
and physical isolation measures in place,45
XFBSFOUBCMFto continue with these time. Not only does this ensure you
activities in exactly the same way we did are physically healthy, and not putting
CFGPSF4PIFSFTBMJTUPGUIJOHTZPVDBO on too much weight which will later
still do. be difficult to shed, but nutritious food
also helps boost your immunity and
YOUR 8-STEP GUIDE TO keeps you feeling positive throughout
UIFEBZ
STAYING PHYSICALLY
ACTIVE As an added bonus, cooking a good
meal helps you stay mentally healthy,
Eat Healthy
which plays an important role in your
Staying physically healthy has two
QIZTJDBMXFMMCFJOH
major components– eating healthy and
exercising regularly. Exercise
4UBZJOHBUIPNFEPFTOUNFBOZPV
While you spend time in self-isolation,
DBOUHFUZPVSEBJMZEPTFPGXPSLPVUT
get those cookbooks out and try your
does it? There are many exercises
hand at some healthy recipes that
that you can do indoors or in your
ZPVWFCFFONFBOJOHUPUSZGPSBMPOH
backyard while practicing social
distancing and self-isolation.CORONAVIRUS SURVIVAL GUIDE
Use online videos and live streaming If you do have a partner in your
videos from various health experts to household, try to do your exercise
DPOUJOVFXPSLJOHPVUBOETUBZJOHmU routines together and get that team
spirit going. You could also try an
Try New Routines & Systems
indoor sport such as table tennis.
1FSIBQTZPVSFBMPOHEJTUBODF
runner or a swimmer, or perhaps Spread Your Physical Activities
WFUFSBOTTQPSUPSBHBNFPGHPMGJT Throughout The Day
how you normally stay fit. You may Doing some physical activities,
not be able to do these things , but spaced out throughout the day,
instead of being frustrated about it, can help your body stay active
this could be the perfect opportunity and keep your mind focused on
to try something different that does and engaged on physical activity
not require other people - yoga, Taichi, for long periods in the day. This is
strength exercises or Zumba. better than doing all your activity in
one shot and then being sedentary
There are many exercise programs
for hours on end.
available through YouTube or exercise
apps that you can download.47
Get Some Fresh Air
If you have the space, take a walk in
your backyard or garden as the fresh
air creates positivity and optimism in
your mind and this is also good for
you physically.
Get Enough Sleep
We need to sleep every day, as a
reset button to our day and help
our bodies get the much needed
rest to repair. But, now that we are
all home-bound with significantly Remember to Take Medications
reduced activity, many of you may be as Usual
struggling to get good sleep. If you are taking medications for pre-
In order to stay healthy and physically existing conditions, you must carry
fit, we must continue to sleep well on with these. While many of you
and for an adequate amount of time. may be worried about the stock of
In order to do this, creating a routine your medications, do not panic as
is essential where you eat, sleep and essential services and pharmacies
wake up at a fixed time. will continue to function.
However, keep some medications
you may need in an emergency in
stock at home to tide you through
this period of self-isolation.
Supplements
.BOZPGVTUBLFOVUSJFOU
supplements during our day. It may
be a good idea to continue taking
these supplements and keep a stock
of them during self-isolation.
In times like these, it is absolutely
essential to stay physically and
mentally healthy.CORONAVIRUS SURVIVAL GUIDE
KEEPING
OUR MINDS
HEALTHY
“There is no place like home”,
they say. It is indeed the safest
QMBDFJOUIFXPSMEGPSVT JTOU
it? But, if you feel stuck at home
and unable to go out as we are
at present, then staying at home
24/7 can seem quite daunting
and it can take a toll on our
mental health.49
EFFECTS OF ISOLATION: supplies at home for this uncertain
period of lockdown.
THE MENTAL STRESSES
Here are some mental health effects that Frustration and Loneliness: We
you can expect in these critical times due to love to meet and interact with others –
self-isolation and social distancing. friends, family, colleagues, neighbours,
etc. But, the inability to do so for an
Fear of Infection: It is not unnatural for uncertain period of time can become
you to develop a fear of being infected frustrating.
by the Corona Virus. It is natural for you
to worry about your own health and If you are self-isolating literally on your
those of your kids, parents and loved own then deep loneliness is a real
ones. possibility
Panic About Inadequate Supplies: Boredom: We all have our own
In times like these when everything schedules, activities and routines
is shutting down, essential services that keep us busy on a normal day.
continue to serve us all. But, many of us Having to change them or cut out
may tend to panic fearing inadequate most of these routines can result in
boredom. Excessive boredom can
cause frustration and changes in your
behaviour as well.
Anxiety About Financial Loss: This
pandemic is expected to have long
lasting effects on the global economies.
This can make you worry about your
finances, retirement funds, loans, rent
and even paying for food.
Depression: The list of things that can
affect your mental wellbeing and balance
during isolation is grim indeed and
heightens the risk of depression.
While many of us understand the
implications of isolation and social
distancing on our mental health, here are a
few symptoms you can watch out for:CORONAVIRUS SURVIVAL GUIDE
You may notice changes in sleeping and is this is just temporary and we are going to
eating patterns where you find it difficult DPNFPVUPGUIJTWJDUPSJPVTBOEIFBMUIZ
to sleep or tend to eat less or more than
Here are a few things you can do to stay
usual
upbeat during these times.
Due to disturbing thoughts that cross
Take One Day at A Time
your mind, you may find it difficult to
Probably the best thing you can do is
concentrate on tasks at hand
not look at how long you are going to be
The fear and anxiety about contracting home-bound. Take one day at a time,
the disease can make you paranoid and it becomes easy to get by.
about your own health
Staying Positive
You may feel a sense of helplessness Staying positive keeps us happy and
many times during the day as you realise helps us stay optimistic. There are
you are not allowed to do certain things many ways you can do this– focus on
you wished you could do. The lack the good things in life, limit your access
of freedom can trigger this sense of to news to a few times a day, avoid
helplessness. excessive social media that talks about
the number of cases or death toll etc.
WAYS TO KEEP YOURSELF Appreciate what you have achieved in
UPBEAT MJGFBOECFUIBOLGVMGPSXIBUZPVIBWF
:FT UIFTFUJNFTBSFUSZJOHCVUUIBUEPFTOU .BLFUIFTFUIPVHIUTBSPVUJOFUPTUBZ
mean you let it affect your mental health positive.
and well-being. The first thing to rememberYou can also read
