Useful resources and advice from the NHS

Every Mind Matters

Every Mind Matters has now released expert advice and top tips on how to look after your mental wellbeing if you need to stay at home during the coronavirus (COVID-19) outbreak. It also includes guidance if you’re feeling worried or anxious about the outbreak.
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Relaxation and breathing techniques

It can be normal to feel worried or stressed when you are unsure what will happen so look after your body and mind by trying some simple relaxation techniques. Your own breath can be an anchor to help you feel calm and settled. You can try lying on your back, knees bent and soles of feet on the floor, gently close your eyes and place the palms of your hands on your tummy and watch how the breath moves the hands. Try this for 5 minutes or more to help you feel relaxed and calm. If you think some guided meditations will help you there are plenty to choose from online and cosmic kids is a great resource for younger children:

Online Safety

As children and young people will be spending more time than normal at home many of them will be increasing the time spent online or on electronic devices. To support parents and carers to keep children safe online, Thinkunow have produced two help sheets (one for primary school children and one for secondary school children) with advice and links to resources to use at home.

The Importance of Sleep

Even if children and young people are at home due to the closure of schools, it is important that they maintain a healthy sleeping pattern and night time routine.

Why we sleep?

Sleep is essential – it is as important to our bodies as eating, drinking and breathing and is vital for maintaining good mental and physical health. Sleep plays an important role in the function of the brain by forming new pathways and processing information. Research has shown that adequate sleep helps to improve memory and learning, increase attention and creativity and aids decision making.

How much sleep is enough?

Age Recommended amount of Sleep
Infants (4-12 months) 12-16 hours a day including naps
Children (1-2 years) 11-14 hours a day including naps
Children (3-5 years) 10-13 hours a day including naps
Children (6-12 years) 9-12 hours a day
Teens (13-18 years) 8-10 hours a day
Adults (18+ years) 7-8 hours a day

Physical Activity and Well Being

Physical Activity is great for your mental well-being. Build physical activity into your daily routine, if possible. Most of us don’t have exercise equipment like treadmills where we live, but there are still activities you can do. Exercising at home can be simple and there are options for most ages and abilities, such as:

  • cleaning your home;
  • dancing to music;
  • going up and down stairs;
  • seated exercises;
  • online exercise workouts that you can follow;
  • sitting less – if you notice you’ve been sitting down for an hour, just getting up or changing position can help.

Aerobic Execise

Strength and Resistance

Pilates and Yoga

Joe Wicks – Youtube

Oti Mabuse – Youtube

Or join in with local fitness instructors who are offering online classes in your community.