Useful Information and Tips – Coronavirus Covid-19

If you are concerned for your physical health the government guidelines are below – please note that this information was correct at the time of writing – 19th March 2020 12.00pm

This information is intended for:

  • people with symptoms that may be caused by coronavirus, and do not require hospital treatment, who must remain at home until they are well
  • those living in households with someone who shows symptoms that may be caused by coronavirus

The main messages are:

  • If you live alone and you have symptoms of coronavirus illness (COVID-19), however mild, stay at home for 7 days from when your symptoms started.
  • If you live with others and you are the first in the household to have symptoms of coronavirus, then you must stay at home for 7 days, but all other household members who remain well must stay at home and not leave the house for 14 days. The 14-day period starts from the day when the first person in the house became ill
  • For anyone else in the household who starts displaying symptoms, they need to stay at home for 7 days from when the symptoms appeared, regardless of what day they are on in the original 14-day isolation period.
  • It is likely that people living within a household will infect each other or be infected already. Staying at home for 14 days will greatly reduce the overall amount of infection the household could pass on to others in the community
  • If you can, move any vulnerable individuals (such as the elderly and those with underlying health conditions) out of your home, to stay with friends or family for the duration of the home isolation period
  • If you cannot move vulnerable people out of your home, stay away from them as much as possible
  • If you have coronavirus symptoms:
    • do not go to a GP surgery, pharmacy or hospital
    • you do not need to contact 111 to tell them you’re staying at home
    • testing for coronavirus is not needed if you’re staying at home
  • Plan ahead and ask others for help to ensure that you can successfully stay at home and consider what can be done for vulnerable people in the household
  • Ask your employer, friends and family to help you to get the things you need to stay at home
  • Wash your hands regularly for 20 seconds, each time using soap and water, or use hand sanitiser
  • If you feel you cannot cope with your symptoms at home, or your condition gets worse, or your symptoms do not get better after 7 days, then use the NHS 111 online coronavirus service. If you do not have internet access, call NHS 111. For a medical emergency dial 999

If you have any other concerns about your health, contact 111 in a non-emergency or contact 999 in what is considered an emergency.


If you are struggling in self-isolation please remember that there are organisation you can contact for advice.

Here are some mental health services who may be able to support you during this difficult time or go to our Need Help section

  • The Samaritans offer emotional support 24 hours a day – in full confidence. Call 116 123 – it’s FREE
  • For support in a crisis, Text Shout to 85258. If you’re experiencing a personal crisis, are unable to cope and need support. Shout can help with urgent issues such as:
    • Suicidal thoughts
    • Abuse or assault
    • Self-harm
    • Bullying
    • Relationship challenges
  • You can call the Rethink advice and information line 0300 5000 927 (calls are charged at your local rate). Monday to Friday, 10am-2pm for practical advice on:
    • different types of therapy and medication
    • benefits, debt, money issues
    • police, courts, prison
    • your rights under the Mental Health Act.
  • Call the Mind infoline on 0300 123 3393 (UK landline calls are charged at local rates, and charges from mobile phones will vary considerably). Or email info@mind.org.uk. Mind offer an information line to answer questions about:
    • types of mental health problem
    • where to get help
    • drug and alternative treatments
    • advocacy
    • OR Talk to someone you trust.

Ways to improve your mental well-being are:

  • Eat healthily
    • Eating healthily can reduce the risks of diet-related diseases
      • There is a growing amount of evidence showing how food affects our mood and how eating healthily can improve this
      • You can protect your feelings of wellbeing by ensuring that your diet provides adequate amounts of brain nutrients such as essential vitamins and minerals, as well as water
  • Be aware of smoking and drinking alcohol
    • Try not to, or reduce the amount you smoke and drink alcohol
      • Even though they may seem to reduce tension initially, this is misleading as they often make problems worse
  • Exercise
    • Try and integrate physical exercise into your lifestyle as it can be very effective in relieving stress
      • Even just going out and getting some fresh air, and taking some light physical exercise, like going for a walk to the shops can really help
  • Take time out
    • Take time to relax
    • Strike the balance between responsibility to others and responsibility to yourself, this can really reduce stress levels
    • Tell yourself that it is okay to prioritise self-care · Are you needing time out but saying ‘I just can’t take the time off’, if so read more about how taking a break is important for good mental health
  • Be mindful
    • Mindfulness is a mind-body approach to life that helps us to relate differently to experiences. It involves paying attention to our thoughts and feelings in a way that increases our ability to manage difficult situations and make wise choices
      • Try to practice mindfulness regularly
      • Mindfulness meditation can be practiced anywhere at any time
      • Research has suggested that it can reduce the effects of stress, anxiety and related problems such as insomnia, poor concentration and low moods, in some people
      • Our Be Mindful website features a specially developed online course in mindfulness, as well as details of local courses in your area
  • Get some restful sleep
    • Are you finding you are struggling to sleep? This is a common problem when you’re stressed
    • Could your physical or mental health be impacting your ability to sleep?
    • Could you amend your environment to help improve your sleep?
    • Could you get up instead of staying in bed when your mind is worrying at night?
    • Could you make small changes to your lifestyle to help your get a restful sleep?
  • Don’t be too hard on yourself
    • Try to keep things in perspective.
    • Remember that having a bad day is a universal human experience
    • When your inner critic or an outer critic finds faults, try and find truth and exception to what is being said
    • If you stumble or feel you have failed, don’t beat yourself up
    • Act as if you were your own best friend: be kind and supportive
    • Take a few minutes each day to appreciate yourself
    • Try and keep a routine in your life, eat at your usual times, try to go to bed and wake up at the same times.

School

As tempting as it is to get wrapped up in what your children are missing out on at school, if you don’t understand the work yourself just try to help, use the time you have to teach them other skills such as cooking, how to play games and other life skills.

Follow what the teacher has recommended don’t feel the need to go beyond that and online resources are always available.

A useful site is www.twinkl.co.uk/offer – this is usually a resource that you need to pay for, however it has been opened up for free public use if you use the code below. Simply sign up as a new member using your email and a password you will remember using the code UKTWINLHELPS (case sensitive).

Please note that we cannot be responsible for the content on third party websites.