Keeping healthy during COVID-19

The outbreak of COVID-19 can be very stressful for all of us. Fear and anxiety about the disease can be overwhelming, and adapting to a limited public life is anything but easy. Have a read through the resources on the Mental Health Foundation's website to manage stress and anxiety better.

Tayside mental health and wellbeing resources and support

Many people will experience an increase in mental health symptoms throughout this coronavirus outbreak due to the impacts of:

• quarantine,
• financial difficulties and uncertainty,
• social isolation, and
• anxiety about potential health impacts of COVID-19.

These are likely to be higher among people with existing mental health conditions, financial worries, frontline workers or those with underlying health issues¹.

However anyone can be affected and experience symptoms such as low mood, insomnia, anxiety, irritability, poor concentration and stress.

Therefore it is important that we all look after our mental health and wellbeing during this time.

NHS Tayside has launched an online self help mental health directory to help support wellbeing. The list of support services is available on NHS Tayside’s new Living Life Well website.

In addition, a supportive virtual community for young people aged 16 to 24 across Tayside has been launched. Togetherall is free, anonymous and available 24/7. Visit www.togetherall.com, click 'Register' and 'My area is registered', and then enter your postcode to gain access.

If you're having thoughts of suicide or are worried about a friend or loved one, talk to someone now. Call the Samaritans on 116123, visit http://suicidehelp.co.uk or download the Tayside Suicide Help app.

If you are able to go for a walk/run, please do so. Get some fresh air, take in the views and enjoy some activity to break up your day. Avoid crowded places, popular paths or places at busy times.

Health Walks Cards are available to download. The cards feature walks across Dundee and have maps and written directions, along with some points of interest to look out for along the way. There should be one close to your home. The walks vary in length and duration are generally between 15 minutes and 1 hour long.

Going for a cycle will also help whilst social distancing. It's a great activity and allows you to exercise the heart and lungs keeping them strong with the added benefit of fresh air and fun - just what you need whilst limiting your contact with others! Please try to avoid popular paths or places at busy times. Be prepared to slow down or stop if needed to help maintain the necessary distance from others.

At the moment there is less traffic, making cycling on roads more comfortable. The city also has a network of paths suitable for riding bikes. More information is on the Dundee Cycling Map.

British Cycling and Sport England designed virtual cycling races to have fun and stay active indoors.

Do you have a garden? Pick some weeds, plant some vegetables, there are always things to do - it will keep you fit, active and busy during these limiting times. Being surrounded by nature is good for us and it's right on our doorstep!

Follow Dundee City Council’s Community Allotment Officer on her Gardening Channel and learn how to get started with gardening, using what you already have in the house.

Our parks and outdoor gym areas are all open. Physical distancing remains crucial so be prepared to go elsewhere if the park is too crowded. Enjoy our parks responsibly to protect yourself and others. Please visit the Outdoor Access Scotland website for more information.

If walking your dog in areas used by other people, you should keep your dog on a lead to ensure you can safely keep 2 metres away from others. More information on COVID-19 and dogs can be found on the Dogs Trust website.

Keep your body active, keep your mind active

Leisure & Culture Dundee are here to make sure your time at home is made a little more bearable. We’ve been working away to bring you even more online content to keep body and mind active during this unprecedented time. Get involved alongside the thousands of others already accessing our fantastic digital resources.

Getting exercise doesn't need to be difficult – you don't even need to leave the house! Clear some space in the living room and give these workouts a go:

• NHS Fitness Studio exercise videos
• BHF: Heart Matters - How get active indoors
• Fitness Blender: Workout Videos

A simple set of exercises designed especially for older people to help everyone stay active at home from the Chartered Society of Physiotherapy.

It can be difficult to keep the kids occupied and active, particularly over the winter months. Why not use physical activities that can be done at home, to burn off all of their pent up energy, whilst maintaining social distancing.

Here are some resources and ideas to help you keep your kids active indoors:

• Change 4 Life: Indoor activities for kids
• Change 4 Life accessible activity guide

Early Movers: Practical ideas for physical activities to help with babies and young children's physical development.

• Boogie Beebies: videos that get younger children up and dancing with CBeebies presenters (early years foundation stage).
• Disney 10 Minute Shakeups: 10-minute videos based on Disney films that count towards a child’s 60 active minutes per day (early years foundation stage to key stage 2).
• Super Movers: videos which help children move while they learn. They support curriculum subjects, including maths and English (key stage 1 and key stage 2).

• FitnessBlender: Videos featuring a range of exercises and workouts. You can choose exercises by: degree of difficulty, type, gender and whether equipment is needed or not (key stage 3 to key stage 5)

• Government online education resources

Dr Nick Hopkinson, Reader in Respiratory Medicine at Imperial College London and Chair of ASH explains the relationship between smoking and COVID-19. Watch the video Advice to smokers on risks from coronavirus (COVID-19)

Advice on how to stop smoking

• NHS Tayside: Quit your way
• Tayside Stop Smoking Services
• NHS Inform: Stop Smoking

• Scottish Government
• NHS Inform
• Health Protection Scotland

Local mental health and wellbeing support services are continuing to support existing clients via telephone and online. If possible, email or check for updates on Facebook. Phone messages will be checked as often as possible.

Penumbra Dundee Wellness Services
People can get in touch with general enquiries:
Email: dundee.nova@penumbra.org.uk or dundee.carers@penumbra.org.uk
Tel: 01382 223487
General updates will be posted on Facebook www.facebook.com/penumbradundee/

Community Listening Service (Tayside wide)
The Community Listening Service has moved to a telephone listening service during the coronavirus outbreak. Anyone in Tayside can contact the listening service – phone or text 0796 777 1941 – to arrange a telephone appointment.

We Are With You (formerly Addaction) are offering online and telephone support. Free confidential support to people experiencing issues with drugs, alcohol or mental health (online and telephone service).

Tayside Council on Alcohol (TCA) - contact can be made via:
Email: enquiries@alcoholtayside.com and
Facebook: www.facebook.com/alcoholtayside
Phone (leave a message):

• Perth 01738 580336
• Dundee 01382 456012
• Angus 01241 872989

Tayside

Cool2Talk - This is a confidential place and 121 counselling service for young people aged between 12 and 26 to freely ask questions about things that are affecting them.

Suicide? Help! – an information app for people who are thinking about suicide or worried about someone else. As well as providing information about suicide, such as how to get help and what signs to look for in others, this app provides details of relevant local services.

Money Worries? – This app is a comprehensive resource which points people to the right help in a crisis. Search for 'Money Worries? Find the right help in a crisis' on the app stores.

National

Living Life to the Full - a free life skills course teaching how to tackle and respond to issues or demands in everyday life. Includes specific wellbeing advice related to Coronavirus for adults, young people and their parents and health workers.

Beating the Blues - a computer based self-help programme which uses Cognitive Behavioural Therapy (CBT) for people experiencing mild to moderate depression or anxiety. Available in Tayside via GP referral.

Headspace - Using proven meditation and mindfulness techniques, Headspace helps its users to train their minds, to experience benefits including less stress, better sleep, focus and improved relationships (Headspace are offering more free functions during the Coronavirus crisis) Also available as an app.

Moodscope – an online tool to track wellbeing day-to-day, increasing awareness of the causes of our ups and downs. There is the option of sharing with a nominated online support ‘buddy’.

Breathing Space - 0800 83 85 87 - listening advice and information for people feeling low, stressed or anxious.

Samaritans – 116 123, email: jo@samaritans.org – provides 24 hour confidential emotional support for people experiencing feelings of distress or despair, including those which could lead to suicide.

SANE – 0300 304 7000 – offers emotional support and information to anyone who is worried about their own mental health, or a concerned family member, friend or professional.

CALM – 0800 58 58 58 – helpline and webchat dedicated to preventing male suicide.

Survivors of Bereavement by Suicide – 0300 111 5065, email: email.support@uksobs.org – exists to meet the needs and break the isolation of those bereaved by suicide.

Shout – Text ‘SHOUT’ to 85258 for free 24/7 text based support for anyone in crisis, struggling to cope and in need of immediate help.

Drug use helpline (Know the Score – confidential information and advice online and by telephone) – 0333 230 9468.

Alcohol helpline (Drinkline Scotland – alcohol helpline for anyone worried about their own or someone else’s drinking) – 0300 123 1110

Domestic abuse helpline (Domestic Violence Helpline – confidential support from highly trained female advisors) – 0800 027 1234

Rape Crisis Scotland helpline (Rape Crisis Scotland – confidential support, advice and information. For anyone, women and men, affected by sexual violence no matter when or how it happened) – 08088 01 03 02

Bereavement helpline (Cruse Bereavement Care) – 0845 600 2227 – offers support to people who have lost someone close.

LGBT health and wellbeing helpline (LGBT Helpline Scotland – information and emotional support) – 0300 123 2523

Parents helpline (Parentline Scotland – tips, advice and support for parents) – 08000 28 22 33

Clear Your Head - Resources and tips to help look after yourself if you feel things are getting on top of you.

SAMH (Scottish Association for Mental Health) – Hub of information and guidance about looking after your mental health as the coronavirus developments continue.

Samaritans – compiled resources and information for people worried about their mental health during the coronavirus outbreak.

Mind – information on coronavirus and your wellbeing, including useful checklists to help people to prepare for and cope with social isolation.

Mental Health Foundation – information on looking after your mental health during the coronavirus outbreak.

Young Scot - find out more about what’s happening and the simple steps you can take to help prevent catching COVID-19 and spreading to others. Also find out more about what you can do if you are feeling anxious and worried, and how you can support others in your community.

Young Minds – support for young people and parents who are struggling with news about coronavirus. Information for parents on talking to their children about coronavirus.

References

1. The Lancet

• Managing anger and irritability
• Tips on staying happy
• Being more assertive
• Dealing with negative thinking
• Improving sleep
• Tackling low mood and depression
• 4 steps to problem solving
• Understanding and coping with panic
• Understanding and overcoming worry

NHS Mental wellbeing audio guides:
Listen to a series of mental wellbeing audio guides from Dr Chris Williams to help you boost your mood. Topics include: Low mood, sadness and depression, anxiety control training, overcoming sleep problems, low confidence and assertiveness, and unhelpful thinking. You can listen to them privately, in your own time, to help you through feelings such as anxiety or a low mood.

Moodjuice
This site is designed to help you think about emotional problems and work towards solving them. Emotional problems are often the mind and body’s way of saying that something needs to be changed in our life.

nhsinform.scot: Mental health self-help guides

• Depression: Work through a self-help guide for depression that uses cognitive behavioural therapy (CBT)
• Anxiety: Work through a self-help guide for anxiety that uses cognitive behavioural therapy (CBT)
• Problem solving self-help guide: It's easy to feel overwhelmed by problems, particularly if you're experiencing mental health difficulties. Work through a self-help guide for problem-solving that uses cognitive behavioural therapy (CBT)

The Tayberries Nordic Walking Group have produced a collection of stories of their experience of using the local outdoors as a means of exercise. Read the Women Afoot - Stories of outdoor exploration and coping with lockdown book.