Covid-19 wellbeing support and guidance

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.

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

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.

• 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. 

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.   

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. 

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: 

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.

• 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.

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.

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. 

Health Help Now lists common symptoms and offers suggestions for treatment, so you can find the right health service to use. The app also includes details of several useful websites and helplines for a variety of health problems.

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.