If you have symptoms of coronavirus (COVID-19) – a high temperature, a new continuous cough, or a loss of, or change in, your normal sense of smell or taste (anosmia) – the advice is to stay at home for 10 days. All members of this household should remain at home for 14 days.

If you think you have symptoms, please do not attend your hospital appointment until you are advised it is safe to do so. Please contact us to rearrange your appointment, or to re-organise treatment and tests.

The latest information on the Covid-19 vaccination programme in Nottingham and Nottinghamshire can be found here.

Wellbeing

COVID-19 has changed the way in which we are living and brings with it a host of challenges. In accordance with government recommendations, we are in lockdown and observing social distancing. This change has had enormous implications for our work, our relationships, our roles within families and our wellbeing.

Acknowledge your thoughts and feelings

Emotions can be incredibly powerful and confusing. They can feel overwhelming and affect how we behave. Sometimes emotions feel uncomfortable and as a consequence, we seek to control or avoid them. This may feel beneficial in the short term, but they have a nasty tendency of popping back up.

Imagine trying to hold back a wave; an exhausting and impossible task that leaves little room to focus on anything else. Now imagine learning to ride that wave, to weather it when it gets choppy and notice when it passes. We can learn to do this with our emotions. The resources below may help with this.

#ItsOkayNotToBeOkay

 

Useful resources

 

 

 

 

Keep structure and a routine

We are all used to a degree of routine and structure in our daily lives. The current situation has disrupted and confused some of the routines that help us feel a degree of control. It can feel difficult to organise ourselves, to get motivated, and to engage in the activities that gave us meaning, a sense of enjoyment and achievement. The tips below and resources in the useful resources section may help in starting to think about your own routine and what may make a difference.

Tip:

Try to establish a routine at home where possible. Same times for waking and sleeping; eating patterns that you would usually keep; making time just for you; winding down towards the end of the day.

Eating and Drinking

Particularly at times of extreme and prolonged stress our eating and drinking habits can change. Sometimes this can lead to difficulties in how we feel and affect how we behave. For some they may eat for comfort and others may find they have no appetite. Ultimately at times of stress it is important to consider what goes into our body as fuel. We wouldn’t expect to drive a car on an empty tank or filled with the wrong fuel. The tips below and resources in the useful resources section may help to consider how to manage food and drink.

 

Tip:

What and how much you eat and drink can have a direct impact on how you feel. If it feels hard to enjoy it consider it as fuel that is necessary to keep you going through the day. You don’t have to be perfect.

 

Useful resources

Sleeping and Relaxing

Most of us can relate to how difficult life can feel when we have had disrupted or little sleep. If that becomes consistent, then thinking, moving, our health and managing how you feel can be impacted.

 

Tip:

Sleep is the time our bodies recover from the stresses of the day. Wind down in the evening. Only use your bed for sleeping. Avoid screens an hour before bed.

During such an unusual time it feels natural to have a degree of anxiety and stress when so much of our life and sense of control has been altered. When we feel stressed our body reacts and we move into what is commonly termed the ‘fight or flight’ mode. This can include a release of stress hormones and changes in our physiology that physically prepare us for action to keep us safe from harm. This in itself can make some things more difficult like sleeping.

 

Tip:

It can feel frantic and fast paced when we’re stressed. Take a moment to pause, gently try to slow your breathing and focus on how it feels. Explore the different sensations that come up and simply notice how they come and go.

 

Useful resources

Keeping Connected

Humans are social creatures and relationships are very important, particularly at times of heightened stress. Social distancing and lockdown bring with it a disruption to our networks. Inevitably in order to sustain our current relationships, or indeed create new ones we need to be creative about how we do this.

Tip:

Social distancing means we have to think creatively about how we stay in touch with our friends and family but it remains really important. Text, call, video-call, email - Reach out to those who might be struggling.

 

Remember: socially distanced doesn’t have to mean emotionally distanced.

Keeping Active

Our physical activity can be an important tool in managing how we feel. This may vary from person to person and certainly preference for the type of activity. We may again have to be creative about how we move in keeping with government advice.

 

Tip:

Exercise can be hugely beneficial to our emotional health and managing stress. Use online videos or platforms and exercise with friends by video call. Try finding exercise that you enjoy rather than treating it as a chore.

 

Useful resources

Coping with News and Social Media

It can feel natural to seek information to better understand what is happening. Unfortunately this can quickly escalate to an excessive time spent on platforms that may affect our wellbeing. It would be very challenging to read or see distressing content and remain unaffected.

 

Tip:

The mass of information about Covid-19 can be misleading and overwhelming. Try to monitor how much you use and the effect this has on you. Stick to reputable sources of information (such as Government guidance and support websites) and avoid checking near bedtime.

 

Useful resources

Do Things You Enjoy

With all the disruption caused by the current crisis, we can lose track of doing things that give us a sense of enjoyment and fun. However, they are essential in helping us manage how we feel. We all need this in our lives and are deserving of it despite how difficult things may be. Again we may be pushed to get creative when it comes to this as our usual habits and activities might not be available.

 

Tip:

Even if the hobbies or activities you would usually go to are unavailable, try to find things that are fun. Get creative and try something new or something you haven’t done in a while. When stress is all around us we need things to make us smile.

Help, support, and other useful resources

Nottinghamshire County Council Community Support Hub - https://www.nottinghamshire.gov.uk/care/coronavirus/nottinghamshire-coronavirus-community-support-hub

 

  • Mental Health and Wellbeing National Guidance – Public Health England

https://www.gov.uk/government/publications/covid-19-guidance-for-the-public-on-mental-health-and-wellbeing/guidance-for-the-public-on-the-mental-health-and-wellbeing-aspects-of-coronavirus-covid-19

 

  • Mind - a resource for taking care of your mental health and wellbeing

https://www.mind.org.uk/information-support/coronavirus/coronavirus-and-your-wellbeing/

 

  • WHO Coping with stress during the Covid-19 Outbreak

https://www.who.int/docs/default-source/coronaviruse/coping-with-stress.pdf?sfvrsn=9845bc3a_2

 

  • Nottinghamshire Healthcare NHS Trust - Nottinghamshire mental health helpline to support people in crisis

https://www.nottinghamshirehealthcare.nhs.uk/latest-news/new-nottinghamshire-mental-health-helpline-to-support-people-in-crisis-3457

 

  • NHS recommended mental health websites

https://www.nhs.uk/conditions/stress-anxiety-depression/mental-health-helplines/