The UK Government has advised that the single most important action we can all take in fighting Covid-19 is to stay home to protect the NHS and save lives.
It can be an unsettling time, but looking after your physical and mental wellbeing can help make things a little easier. Below you will find some general advice and information that you may find helpful.
BU student?
If you are a BU student you may also want to take a look at the BU Student Wellbeing pages of our website as these include information and resources specifically for you.
Member of staff?
Visit the staff intranet for additional information specifically relevant to BU staff.
General advice
Stay in touch with family and friends
Think of creative ways that you can stay in contact with friends and family:
- There are many ways to stay connected in the digital world we live in. You could use What's App, Facebook Messenger, Facetime, Skype or Zoom - to name just a few!
- Make a phone call or send a letter/card. Sometimes the simple things in life are the best.
- Set up shared online activities e.g. virtual film or book clubs, coffee mornings, games nights using the apps mentioned above.
- Explore local online neighbourhood groups to see if there is a way you can be involved in helping your local community. For example the BCP 'together we can' community response scheme.
Sign-up to local e-newsletters and groups
Signing up to local newsletters and groups will help you keep in touch with news and information relevant to the place where you live. This can include Coronavirus updates, council service updates plus ways to look after your wellbeing and activities to do at home. You could try:
- Bournemouth, Christchurch & Poole (BCP) Council e-newsletter
- Dorset Council newsletter
- Nextdoor - a neighbourhood app
Set a routine
If you are spending more time at home it is important to continue with a regular routine:
- Maintain a regular time for waking up and going to bed. See the 'Try to get a good night's sleep' section on this page for tips on how to fall asleep faster and sleep better.
- Eat at regular times
- Get dressed and ready for the day ahead each morning
- Use a timetable to give structure to your day
- Balance activities that give you a sense of achievement, those that help you feel close and connected with others and those you can do just for pleasure.
Keep busy with activities
- These could include cooking, reading, online learning and watching films - or, if you are in a household with several family members, play board/card games.
- Create an ‘activity menu/to do’ list – like this one created by Psychology Tools Limited.
- We've put together some creative, and eco-friendly, ideas for the home - from upcycling furniture to growing your own vegetables.
- Virtual tours and performances can allow you to explore the world and enjoy cultural activities from your own home.
- Check out the What's On calendar for a full list of upcoming virtual events being run by BU and SUBU.
Try and do some form of physical activity
Physical activity can be great for both your body and mind so try to include some form of exercise in your daily routine. There are lots of (free) online classes or courses that provide guidance on exercising at home:
- We’ve partnered up with Beryl Bikes to give you 200 free minutes. Simply download the app, sign in using your BU email address and use code BBB4BU - then enjoy 200 minutes of free rides across Bournemouth, Christchurch and Poole. Find out where your nearest Beryl bay is.
- The Body Coach – if you enjoyed his hugely popular PE With Joe live sessions (which are still available to view), there are plenty of other short and effective workouts on Joe Wicks' YouTube channel to get your heart pumping.
- The NHS gym-free workouts provide illustrated guides designed to help make your workouts effective and easy to follow - plus they count towards your recommended 150 minutes a week of exercise and muscle strengthening activity.
- We are lucky to live in such a beautiful part of the world. Head outdoors for some fresh air and a walk or run along Bournemouth's seven miles of golden beaches, or travel further afield for a hike along the coast or through the countryside. The National Trust has complied a collection of walking routes from across Dorset.
Try to get a good night's sleep
How to fall asleep faster and sleep better
To improve sleep and support adult mental wellbeing, Public Health England’s (PHE) Every Mind Matters website now includes new NHS-approved expert tips and advice on improving your sleep.
Sleep plays a critical role when it comes to maintaining mental wellbeing: long-term sleep loss can lead to issues such as anxiety and depression.
To help the nation improve their sleep, expert Professor Colin Espie features in a new short film which highlights the simple steps you can take to ease those restless nights.
For more information and resources, please head to the Every Mind Matters website.
Remain positive
At times of uncertainty, developing a gratitude practice can help you connect with moments of joy, aliveness, and pleasure:
- At the end of each day, take time to reflect on what you are thankful for today. Try and be specific and notice new things each day, for example, ‘I am grateful that it was sunny at lunchtime so I could sit in the garden’.
- Start a gratitude journal, or keep notes in a gratitude jar. Encourage other people in your home to get involved too.
Take some time out to relax and unwind. Meditation and breathing exercises may help to focus your mind and body.
BU Media Production student Bensu Boran, who is trained in Reiki - a Japanese technique for relaxation and stress reduction - has created the below podcast to guide you through a meditation session:
Notice and limit worry triggers
It can feel like we need to constantly follow the news or check social media for the latest updates. However, you might notice this also triggers your worry and anxiety.
- Try to notice what triggers your worry. For example, is it watching the news for more than 30 minutes? Checking social media every hour?
- Try to limit the time that you are exposed to worry triggers each day. You might choose to listen to the news at a set time each day, or you could limit the amount of time you spend on social media for news checking.
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It can also help to be mindful of where you are obtaining news and information. Be careful to choose reputable sources. The World Health Organization and BBC news provide some excellent information.
- You may find this mental health care video useful.
Get support if you need it
These are challenging and unusual times for everyone – it’s normal to feel uncertain and anxious about things. There are various sources of support and information that can be accessed, from support for children and young people to looking after your mental health and wellbeing.
View our list of some of the support services available.
Our list is not an exhaustive one and you may find it useful to visit other sites such as Gov.co.uk - Coronavirus (COVID 19) guidance and support or Bournemouth, Christchurch & Poole (BCP) Council, who provide information on local support available.
Help reduce the pressure on the NHS
If you do have questions that you would normally phone the NHS about, one or more of the following services may be able to help you so you can reduce the pressure on the NHS:
Ask NHS provides you with improved access to NHS services. You can talk through your symptoms in complete confidence with Olivia, a virtual health assistant. If needed, Olivia will arrange for a call back from a 111 nurse to discuss symptoms further. The app also allows you to search NHS approved healthcare advice.
Pharmacy2U allows you to order and manage your NHS repeat prescriptions whenever and wherever they are needed. Pharmacy2U takes care of everything, from requesting prescriptions from your GP, to the delivery of the medication directly to you, for free.
NHS website a complete guide to conditions, symptoms and treatments, including what to do and when to get help.
Be considerate of others and their wellbeing
Any period of change or uncertainty can have an impact on our physical and mental health.
It is common to experience some anxiety while coping with stressful events or changes, especially if they could have a big impact on your life. However we all react differently to events and changes in the way that we think, feel and behave and this will vary between people and over time.
It is important to be mindful that different people may respond in different ways - while you may be excited about returning to campus, others may feel anxious or apprehensive. Be considerate of others' feelings and personal situations.
Mind and the Mental Health Foundation have shared advice that may be useful for yourself, friends, family or colleagues.
Try to spend some time outdoors each day
There are many benefits to getting outside, beyond exersice, and a number of mental health organisations promote these benefits.
We live in a beautiful part of the world, from the Jurassic Coast, to the sandy beaches of BCP and the New Forest, with many outdoor areas to enjoy, accessible through local bus routes.
BCP Council have a Beach Checker app, to ensure you avoid busy beaches and can maintain physical distancing. BU staff and students have also created an interactive map to help you explore the local area: https://dorsetunlocked.com/
Being Well with BU podcast
Listen to the Being Well with BU podcast series hosted by BU staff member Ella and two of BU's resident wellbeing and mental health experts, Kerry-Ann Randle and Karen Butters.