COVID-19 helpful links & advice

Here are lists of food suppliers, tips for reducing anxiety and general self-care. I will add to it as I find extra resources.

One of my lovely patients has put together a list of local suppliers who will deliver directly to you. Most normally supply to restaurants so the quality is good. Thank you V!

I have not used any of these personally. Where comments are made these come from my patient or online forums. Not all necessarily deliver to NW2 so please check.

 

Reducing anxiety

My wonderful colleague Navin kindly forwarded me these links he is sending out to his patients and friends. Coherent breathing is a technique frequently used within trauma treatment.

If you find these useful he is also running free mindfulness sessions on Tuesdays and Thursdays at 7.15 pm. They last 40 minutes.

To join in email him on MindfulnessWithNav@gmail.com

5-10 minutes of coherent breathing can dramatically change your outlook on the whole situation.
Bodyscans or any type of exercise will bring you back into your body.
Limiting your time watching the news or going on social media, to stop you getting lost in your head again and inducing that fight-flight response.

Coherent breathing

 

Bodyscans

 

For further help including links to financial assistance and rights

 

Although embarking on non-essential work is deemed inappropriate within government guidelines, another aspect of mental health is having something to do. For those lucky enough to have gardens here are links to suppliers.

 

Basic tips for self-care

  • Try to move about every 30 mins to stop your muscles from seizing up. Your muscles are working to support you even when you’re sitting, so regular movement ensures that they get decent blood circulation thereby maintaining their health. Getting engrossed in your favourite boxset is tempting but don’t get too engrossed!
  • If you are still working from home the set-up of your laptop or computer are very important. A link to basic information is included here. Basis ergonomics In addition to working in a seated position, with some imagination and using items like books, you can create a standing workstation. Moving your laptop and keyboard between the 2 setups creates variety and reduces discomfort.
  • Watch out for really deep sofas; the ones that are so soft that you disappear. These are difficult to get out of and offer little support. If you have a bad back try to sit with your bottom higher than your knees and with your back supported, a dining chair is often more comfortable.
  • Alternate which side of the sofa you sit on. Always sitting the same way and on the same side can gradually alter the muscle tone in your body and lead to what is effectively a repetitive strain injury.
  • Whilst you have time to exercise now do not go at it too hard. Unaccustomed increases to activity or change in exercise routine may engage muscles previously not used.
  • When exercising stretching after is beneficial. Hold your stretch for 30 seconds and do not over stretch!
  • After a long day, if your back twinges, use an ice pack for 10 minutes maximum; or alternate 2 minutes with an ice pack then 2 with a hot water bottle. (Make sure you wrap each in a thin towel to avoid burning the skin). Start and finish with the ice pack and continue for 10 minutes in total. Repeat after an hour if needed.
  • When playing sport or exercising don’t forget to stretch. Make sure you do so before exercise and also more importantly after!

 

If you do experience problems secure consultations are available.