Barnet and Enfield Let’s Talk IAPT have put together a pack of materials which you may find helpful during the COVID-19 crisis. The tools and techniques described are based on principles of Cognitive Behavioural Therapy, and are similar to the types of exercises a psychological therapist would suggest in a course of treatment. Within this pack, you will find 5 different documents:

Content Page No Practical Advice during COVID-19 – web links 2

If you are concerned about your finances, physical health or other practicalities, this document is for you. It outlines practical resources and links to support you and your family during this difficult time.

Managing stress and anxiety during COVID-19 – web links 10

This document includes a variety of links to online resources which have been developed to help people manage stress and worry relating to Covid19, and uncertainty more generally.

Managing Low Mood during COVID-19 Workbook (produced by 14 Haringey IAPT)

This workbook focuses on how to manage low mood, demotivation and stress.

Coping with Worry and Anxiety during COVID-19 Workbook 21 (open resource by PsychologyTools)

This workbook focuses on how to manage heightened anxiety and stress, as well as uncontrollable worries.

FACE COVID (open resources by CNWL NHS Trust and Dr Russ Harris) 21

This workbook is based on principles of Acceptance and Commitment Therapy, and walks you through how to manage difficult feelings (such as powerlessness).

* Please remember, IAPT is not an emergency service. If you are in a mental health crisis and need help now, please call your local Crisis Team (for Barnet, Enfield and Haringey residents: 0300 0200 500) * 1 | P a g e

PRACTICAL ADVICE DURING COVID-19 Barnet and Enfield Let’s Talk IAPT

Please be aware some guidance may have changed given the fast-evolving situation.

General information and updates about Covid-19

https://www.gov.uk/coronavirus (or type ‘government’ and ‘corona’ into the search bar and click on the first link).

https://www.nhs.uk/conditions/coronavirus-covid-19/symptoms-and-what-to-do/ (or type ‘nhs coronavirus what to do’ into the search bar and click on the first link).

https://www.mind.org.uk/information-support/coronavirus-and-your-wellbeing/ (or type ‘mind coronavirus wellbeing’ into the search bar and click on the first link).

https://www.mentalhealth.org.uk/coronavirus This website provides tips on looking after yourself while staying home, tips for employers and employees to look after mental health while working from home, information about finances, housing and unemployment worries, and tips on how to talk to children about the pandemic.

https://www.rethink.org/news-and-stories/blogs/2020/03/managing-your-mental-health- during-the-coronavirus-outbreak/ This website provides tips on managing mental health, advice for carers of those with severe mental illness, and temporary changes to the Mental Health Act

https://store.samhsa.gov/product/Taking-Care-of-Your-Behavioral-Health-During-an-Infectious- Disease-Outbreak/sma14-4894 This website provides tips on Social Distancing, Quarantine and Isolation.

Physical Health Advice

Stay up to date - Coronavirus Advice in community languages from Doctors of the World

Doctors of the World are really pleased to be able to share with you the Coronavirus (Covid 19) advice in 21 languages, which is based on the government’s updated advice and health information. Languages include English, Albanian, Dari, French, Pashto, Portuguese, Bengali, Vietnamese, Kurdish Sorani, Mandarin, Hindi, Urdu, Arabic, Spanish, Portuguese, Malayalam, Turkish, Farsi, Amharic, Tigrinya, Somali.

You can find them on this page: https://www.doctorsoftheworld.org.uk/coronavirus- information/. You can also : “doctors of the world coronavirus information” and click on the first link. 2 | P a g e

Physical symptoms of COVID-19

NHS guide around what to do if you are exhibiting possible symptoms of COVID-19: https://www.nhs.uk/conditions/coronavirus-covid-19/. You can also Google: “NHS coronavirus symptoms” and click on the first link.

Practical and Financial Support

Find out more about COVID-19 updates from Enfield and Barnet Councils using the links below.

https://www.barnet.gov.uk/coronavirus-covid-19-latest-information-and-advice https://new.enfield.gov.uk/services/your-council/enfield-response-to-covid-19/

Enfield Stands Together

Building community resilience in Enfield in response to the coronavirus crisis. This service is for people currently isolated and in need of practical support (e.g. over 70’s or people extremely vulnerable to coronavirus), who can register to request community support through the council.

https://new.enfield.gov.uk/services/your-council/enfield-stands-together/

Barnet Wellbeing Hub

The Barnet Wellbeing Hub offers a ‘Wellbeing MOT’ and can link Barnet residents to a range of community services including talking therapies, social clubs and wellbeing workshops, and housing, employment and benefits advice.

https://www.barnetwellbeing.org.uk/services

Government help and advice

You can get up-to-date information about the government’s plan to pay 80% of employees’ salaries, learn more about applying for Universal Credit, and learn how Statutory Sick Pay works by visiting the government website: https://www.gov.uk/government/publications/support-for-those-affected-by-covid- 19/support-for-t hose-affected-by-covid-19.

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You can also Google: “gov.uk support covid-19” and click on the first link, then on the document.

Specialised Advice and Support for carers

Advice from Carers UK around looking after your health as a carer, and looking after the people you care for (whether you live with them or not), and what to do if you get ill: https://www.carersuk.org/help-and-advice/health/looking-after-your-health/coronavirus- covid-19

You can also google: “CarersUK coronavirus” and click on the first link.

Barnet Carers Centre: https://barnetcarers.org/. Tel 0203995 1909

You can also Google: “Barnet carers centre” and click on the first link.

Enfield Carers Centre: http://www.enfieldcarers.org/. Tel 020 8366 3677

You can also Google: “Enfield carers centre” and click on the first link.

Specialised Advice and Support for people age 60+

A thorough explanation of current situation and guidelines for people aged 60 and over: https://www.ageuk.org.uk/information-advice/coronavirus/.

You can also Google: “AgeUK coronavirus” and click on the first link.

Specialised Advice and Support for parents and children

UNICEF’s guide on speaking to children about COVID-19: https://www.unicef.org.au/blog/news-and-insights/march-2020/how-to-talk-to-your-children- abou t-coronavirus.

You can also Google: “unicef talk to your children coronavirus” and click on the first link.

More tips about managing children’s anxiety regarding COVID-19: https://childmind.org/article/supporting-kids-during-the-covid-19-crisis/

You can also Google: “childmind supporting kids covid-19” and click on the first link.

You can access free children’s audiobooks from Audible via: 4 | P a g e

https://stories.audible.com/start-listen.

You can also Google: “Stories audible start listen” and click on the first link.

Specialised Advice and Support for victims of domestic abuse

If your partner, parent or anyone else you live with is abusive, be it physical, emotional abuse or another form of abuse, you can still contact national helplines during this time. Refuges and shelters also remain open.

More information via the following BBC article: https://www.bbc.co.uk/programmes/articles/3FQFSnx6SZWsQn3TJYYlFNy/information-and-sup port-domestic-abuse.

You can also Google: “BBC information domestic abuse” and click on the first link.

Please make sure to erase this entry from your browser history if you feel unsafe.

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Specialised Advice and Support for people with Long Term Medical Conditions

Diabetes

Name Leicester Diabetes Centre

Support Booklets, leaflets, and factsheets for managing diabetes during Coronavirus

Contact https://www.leicesterdiabetescentre.org.uk/covid19-blog/2020/3/20/resources- how-could-my-diabetes-be-affected-with-the-coronavirus

Name Diabetes UK

Support Information, online forum, practical tips to help stress, anxiety, depression related to diabetes

Contact https://www.diabetes.org.uk/

Name MyCompass

Support Free online self-help program for people with mild to moderate depression, anxiety and stress. Activities, tracking of behaviours/thoughts/feelings – feedback to recognise unhelpful patterns and possible triggers (uses CBT principles).

Contact https://www.blackdoginstitute.org.au/getting-help/self-help-tools- apps/mycompass

Name The Australian Centre for Behavioural Research in Diabetes

Support Emotional health factsheets

Contact https://acbrd.org.au/diabetes-and-emotional-health-factsheets/

Name Behavioral Diabetes Institute

Support Resources for Type I & II diabetes – i.e. videos on information about common emotional problems and coping with anxiety/stress/depression when you have diabetes

Contact https://behavioraldiabetes.org/resources/

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Name Association of Diabetes Care and Education Specialists

Support Healthy coping & Diabetes – resources for dealing with emotions that may arise while managing diabetes

Contact https://www.diabeteseducator.org/living-with-diabetes/Tools-and- details Resources/mental-health

Cardiac

Name British Heart Foundation

Support Information on coping with anxiety and depression

Contact https://www.bhf.org.uk/informationsupport/heart-matters- magazine/wellbeing/mental-health/coping-with-anxiety-and-depression

Cancer

Name Breast Cancer Now

Support 5 free apps for mental health recommended by NHS: - WellMind: advice, tips, tools on improving your mental health i.e. a body map to see how depression/anxiety can affect the body, games to distract you when stressed and relaxation methods - WhatsUp: daily tools to promote positive mental health. Share feelings through mood tracker, setting targets - FearTools: uses 3 methods to lower anxiety (anxiety test to track your symptoms, relaxing app to regulate breathing, daily thought diary) - Catch it: CBT methods to help look at your problem in a different way. (record mood, reflect on emotions, think of better way to deal with problem) - Chill Panda: monitors heart rate and suggests simple tasks to suit your mental health. Simple breathing techniques and light exercises to take your mind off worries. Mental health toolkit which has information and tips with individuals who have had cancer and are struggling with anxiety/depression

Contact https://breastcancernow.org/about-us/news-personal-stories/five-free-apps- mental-health

https://breastcancernow.org/information-support/facing-breast-cancer/living- beyond-breast-cancer/life-after-breast-cancer-treatment/coping- emotionally/your-mental-health-toolkit

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Name Macmillan Cancer Support

Support - Information on the emotional impact of having cancer - call/email/chat online for free - Online community Contact https://www.macmillan.org.uk/

Lung condition

Name British Lung Foundation

Support Dealing with mental health, anxiety and depression when living with LT lung condition – psychoeducation on mental health, helpline to answer questions

Contact https://www.blf.org.uk/support-for-you/dealing-with-your-mental-health

Helpline: 03000 030 555

Parkinsons

Name Mark Morris group of contemporary dance.

Support One hour long on-line dancing sessions.

Contact https://danceforparkinsons.org/resources/dance-at-home

Information on Statutory mental health and wellbeing resources in Barnet and Enfield:

Please visit http://www.beh-mht.nhs.uk/

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PHONE SUPPORT AND CRISIS SERVICES

Samaritans on 116 123 (free-24hours)

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Hopeline UK : 0800 068 4141 Text: 07786209697

Opening hours:

10am – 10pm weekdays, 2pm – 10pm weekends, 2pm – 10pm bank holidays

Provide support for children and young people under the age of 35 who are experiencing thoughts of suicide

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CALM Helpline specifically for men. If you ae feeling down and need support. They are open 5pm to midnight, 365 days a year. Tel 0800 58 58 58.

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SHOUT- www.giveusashout.org Shout is the UK’s first free 24/7 text service for anyone in crisis anytime, anywhere. It’s a place to go if you’re struggling to cope and you need immediate help. The Help Text Shout to 85258

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The Mix offers free support and confidential support and counselling for those needing help and are aged up to 25 years of age. Helpline number: 0808 808 4994, open from 4pm to 11pm.

Online and Live Chat: www.themixorg.uk, Free Crisis Messenger is MIX to 85258

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MANAGING STRESS AND ANXIETY DURING COVID-19 Barnet and Enfield Let’s Talk IAPT

Please be aware some guidance may have changed given the fast-evolving situation.

Covid Related Resources (Adults)

Free course on Coping during the Pandemic: www.recoverycollegeonline.co.uk

Free course and links to the most up to date advice, as well as exploring feelings, what to do to support your mental health at this time, how to best manage a period of self-isolation and support other people you know, including children and young people.

Coronavirus Anxiety: Coping with Stress, Fear and uncertainty – Booklet https://www.helpguide.org/articles/anxiety/coronavirus-anxiety.htm

Living with worry and anxiety amidst global uncertainty – Booklet (English) https://www.psychologytools.com/assets/covid- 19/guide_to_living_with_worry_and_anxiety_amidst_global_uncertainty_en-us.pdf

Living with worry and anxiety amidst global uncertainty – Booklet translated in many languages, Turkish included https://www.psychologytools.com/articles/free-guide-to-living-with-worry-and-anxiety-amidst-global- uncertainty/

https://emergency.cdc.gov/coping/index.asp This website provides information on coping with a disaster or traumatic event. https://www.cdc.gov/coronavirus/2019-ncov/prepare/managing-stress-anxiety.html This website provides brief self-help how to cope with the stress relating to Coronavirus.

Covid Related Resources (Parents and Children)

https://youngminds.org.uk/blog/what-to-do-ifyou-re-anxious-about-coronavirus/ 10 | P a g e

https://emergingminds.org.uk/wpcontent/uploads/2020/03/COVID19_advice-for-parents-and- carers_20.3_.pdf

https://www.cdc.gov/childrenindisasters/helping-children-cope.html

https://www.health.govt.nz/system/files/documents/pages/infosheet-children_in_self- isolation-english-9032020_0.pdf

https://www.unicef.org.au/blog/news-and-insights/march-2020/how-to-talk-to-your-children- about-coronavirus

https://childmind.org/article/supporting-kids-during-the-covid-19-crisis/

https://mummymatters.co.uk/wp-content/uploads/2020/03/Corona-Anxiety-Download.pdf.

This is geared towards parents and includes advice around information management, communication, isolation, relationships and happy kids.

https://youngminds.org.uk/blog/what-to-do-if-you-re-anxious-about-coronavirus/ Geared towards young people and managing worries around COVID – it has helplines also.

https://youngminds.org.uk/blog/talking-to-your-child-about-coronavirus/ For parents talking to their children about COVID and ten top tips of how to do this.

General mental health self-help guides and information (Adults)

Silvercloud Health – Online self-help for sleep, anxiety, stress and resilience

https://beh.silvercloudhealth.com/signup/

Acceptance and Commitment Therapy resources by Dr Russ Harris Workbook accessible via https://drive.google.com/file/d/117HY4z4mY5izJpR44ejuZ8rhTyoWEGEG/view?usp=sharing

You can also Google: “FACE COVID Russ Harris” and click on the first link.

Self-Help workbooks

Extensive workbooks for all mental health difficulties: https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself

https://web.ntw.nhs.uk/selfhelp/

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The Happiness Planner: Free Journals

https://thehappinessplanner.co.uk/products/ You can also Google: “Happiness Planner Gratitude” or “Happiness Planner Resilience” and click on the first link.

Good thinking - https://www.good-thinking.uk/

Mobile Apps to support your wellbeing

If you have a smartphone or tablet, you may be able to download some of these NHS-endorsed apps: https://www.nhs.uk/apps-library/category/mental-health/?sort=new You can also Google: “nhs apps mental health” and click on the first link.

This list includes apps to manage self-harm / suicidal thoughts (distrACT), sleep difficulties (Sleepio) and anxiety and stress (My Possible Self). Not all of these apps may be free.

The following apps are not endorsed by the NHS, but our clinicians have found them to be useful both for themselves and for their service-users:

- Daylio (free): A simple, well-designed mood and activity tracker. This could be a great addition to activity scheduling, as it allows you to visualise how your week, month and year have felt, and to figure out which activities help the most. https://daylio.webflow.io/

- Happify (free): Engaging games, activity suggestions, gratitude prompts and more to train your brain as if it were a muscle, to overcome negative thoughts, stress and anxiety. https://www.happify.com/

- Reach Out Worry Time (free): This app uses the Worry Time technique, to help you interrupt repetitive, spiralling worries by setting them aside until later, so you don't get caught up in them and can get on with your day. https://au.reachout.com/tools-and-apps/reachout-worrytime

- Headspace (free with in app purchases): Guided mindfulness and relaxation meditations.This app offers a free introductory module with 10 guided meditations, as well as a free COVID-19 specific module. https://www.headspace.com/

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- ACT Companion (free with code: TOGETHER): Tools and activities to be present, open up and do what matters, based on Acceptance and Commitment Therapy. http://www.actcompanion.com/

https://www.tangerine.app/ A habit and mood tracker that helps you organize your routine, achieve your personal goals and reflect on your life.

If you find any of the above apps interesting, then you can look them up by searching their name on your phone/tablet’s app store ( for android, iTunes App Store for Apple).

Online ways to keep busy during social isolation

Scribbid – 30 day free trial, people can access magazines, books/audio books, sheet music and more for free.

Netflix Party – a plug-in for browser so you can sync up a Netflix show/movie to watch at the same time as friends so that you’re all watching together – it also has an attached chat feature built in as well https://chatterpack.net/blogs/blog/list-of-online-resources-for-anyone-who-is-isolated-at-home - a list of free resources people can use.

HouseParty – app that can do multiple video calls so people/groups can talk. You can also play games together such as Heads Up and Pictionary

#QuarantineParty – can access via Instagram Live where a famous DJ hosts party’s so you can dance in your home and with others

Joe Wicks (The bodycoach) P.E lessons – can be accessed by subscribing to the YouTube channel (Mon- Fri at 9am for 30mins)

24FITEASTCOTE – if you like their Facebook page then you can take part for free in their HIT exercise classes on Monday’s and Friday’s at 7pm https://www.holidaypirates.com/travel-magazine/13-zoos-that-offer-live-streams-see-giraffes-koalas- pandas-tigers-penguins-more_35765

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MANAGING LOW MOOD DURING COVID-19

In this workbook, you will find practical ideas to manage low mood and increased stress during the COVID-19 crisis. These are based on the principles of Cognitive Behavioural Therapy (CBT).

Doing less = feeling worse.

If you’re stuck at home, having to self-isolate and socially distance, you might start to feel tired, unmotivated and bored.

This is understandable: you probably used to have a set routine you stuck to, which got you up in the morning, out of the house at a set time, and busy all day and evening. If you are now working from home or are out of work, you might not see the point in putting clothes on, having lunch or speaking to anyone.

However, it is very important to try and stick to your routine no matter how you feel. This is because if your activity levels decrease, you are likely to feel low.

This is because the less we do, the more tired we feel. The more tired we feel, the lower in mood we get, and of course the less we do. The lower we feel, the more we think negatively. And if we are not doing much, we have more time to think negatively. The more we think negatively, the more tired we feel, and the less we do. This cycle illustrates this feeling:

Doing more - but what?

This pack was put together by Sheeva Weil, Senior Psychological Wellbeing Practitioner at Haringey IAPT.

It might sound a bit dull, but it’s really important to put in place a structured routine for yourself. This includes what you do when you wake up, all the way until you fall asleep.

First of all, think about what time you’d like to be waking up and going to sleep. Consider what time you will be having breakfast, lunch and dinner. This should bring some basic structure back to your day, and life might feel a little bit more normal.

Next, break your daily activities down into three sections:

- Routine (things you need to do to feel like a functional adult) Could include showering, eating lunch, doing physiotherapy exercises…

- Necessary (things you need to do or else something bad will happen) Could include applying for Universal Credit, doing the groceries, finishing that piece of work…

- Pleasurable (things that make you happy, or at least used to make you feel happy) Could include exercising, reading, socialising (more on this later)...

Imagine that each type of activity is a leg on a stool. If one leg is longer than another (say, you do more routine activities than pleasurable activities), your stool will fall over.

In the same way, if your day is unbalanced in terms of the types of activities you do, you won’t feel happy, calm or achieved.

Make a plan

Once you’ve got your Routine, Necessary and Pleasurable activities written down, break those activities down even further.

Why do this? Breaking activities down into smaller steps can make them feel more achievable, and is likely to make you more productive / waste less time.

For example: “doing the groceries” might be one of your activities. Breaking this task down could include the following steps: - Look up some recipes I would be keen to cook - Make a plan for the meals I will be cooking this week - Look through the pantry and cupboards to see what I already have - Make a list of items I need to buy - Locate a couple of bags for life - Decide which shop is best to go to (closest / most likely to have what I need) - Go to the shop

Once you’ve got a detailed plan of action, you need to put it into a schedule or activity diary. Ask yourself exactly where and when you’ll do each activity, and how long for.

This is the part that might seem a bit obvious, or not so fun, but ensuring you know when exactly you’re doing each activity, and how long for, will make it more likely you actually do it. Try to follow your plan, NOT your mood (which will likely tell you to just keep watching Netflix). You could use a diary like this: https://www.getselfhelp.co.uk/docs/ActivityDiary.pdf (or Google “get self help activity diary” and click on the first link).

Self-Care is key

Social media and news updates Reduce the amount you consume overall. Notice how it makes you feel and find your own balance. It can be helpful to reach out, connect and find support, but it can also increase your own feelings of anxiety. You could use an app like Screen Time, to monitor and restrict your daily usage of certain apps.

Set specific and time-framed periods to look at the news, e.g. 10 minutes twice daily. Consider using the government’s daily press conferences as a reference point.

Self-care activities

It’s especially important to consider activities that will make you feel calmer or more positive. This is especially true in times of increased stress and uncertainty: these should help relieve some of that anxiety and slowly improve your mood.

Everything feels surreal and you feel exhausted, but it’s important to ensure you keep doing some things that make you feel good.

If you are looking after others, be that at work or at home, you might feel like you simply don’t have time!

When you feel that way, remember the air-mask analogy: when the air-masks drop in the airplane, we are instructed to put ours on before helping others. This is because the lack of oxygen would make us incapable of fitting someone else’s air-mask or subsequently putting our own air-mask on.

Similarly, you need to help yourself before you help others. If not for you, do it for them.

Some self-care activity ideas:

● Exercise: ○ Put on the radio really loudly and have a little dance ○ Walk briskly up the stairs ○ Stretch or do yoga (look up “home workout” on YouTube and you will find a wealth of videos to follow along with) ○ Go for a jog (somewhere quiet!) ○ Do some vigorous cleaning

● Be creative:

○ Draw, paint or sculpt ○ Write in a diary or start a blog! ○ Sing or play a musical instrument ○ Knit or sew ○ Carry out a DIY project ○ Wander around a museum virtually (https://www.travelandleisure.com/attractions/museums-galleries/museums-with virtual-tours or Google “travel leisure museums virtual tours”)

● Soothing and calming: ○ Take a bath or shower ○ Stroke a pet or soft toy ○ Have a warm drink ○ Practice meditation, mindfulness or relaxation (https://blog.calm.com/take-a-deep-breat h or Google “Calm blog difficult times” and click on the first link)

● Constructive activities: ○ Work through all those emails just sitting in your inbox ○ Deep-clean the kitchen cupboards or your car or your bookshelves ○ Meal-prep your week’s meals (especially helpful if you’re cooking for a family!) ○ Wash and store your winter clothes

● Connect with others: ○ Phone / video call a friend or family member ○ Help an elderly or vulnerable neighbour ○ Have a hug from someone special ○ Call a helpline (https://www.nhs.uk/conditions/stress-anxiety-depression/mental-health-helpline s / or Google “nhs mental health helplines” and click on the first link)

● Activities requiring concentration: ○ Do a puzzle, crossword or sudoku ○ Play solitaire, computer games or apps ○ Watch a really good movie, series or play (The National Theatre is streaming a play live on YouTube every Thursday 7pm: https://www.youtube.com/channel/UCUDq1XzCY0NIOYVJvEMQjqw or Google “National Theatre Youtube”)

● Self-care:

○ Paint your nails ○ Put on a face mask (not the type that stops coronavirus, the type that makes you feel relaxed and like you’re at a spa - for example: https://www.realsimple.com/beauty-fashion/skincare/skincare-face/diy-beauty-pro ducts) ○ Get really dressed up for no apparent reason ○ Watch your favourite guilty pleasure TV show ○ Decorate the living room and have a little party with those you live with ○ Make a pillow fort with your children (or just by yourself)

● Release: ○ Clench an ice-cube ○ Bite a piece of chilli or ginger ○ Sprint for 30 seconds on the spot ○ Snap a band on your wrist ○ Punch a pillow or a punch-bag ○ Listen to loud music, sing really loudly and jump up and down.

How to connect with people virtually

When it comes to socialising, we can no longer meet anyone we don’t already live with. What we CAN do is plan some meet-ups into the diary, just like we would if we were meeting face- to-face, and then call or use an app like Skype, Zoom, ...

You could meet for virtual coffee with a friend, watch a family film and chat about it by WhatsApp or Netflix Party (https://www.netflixparty.com / or Google “netflix party”), have a dinner date with a far away loved one… You might even end up “meeting up” with friends who previously were too busy or far away to catch up properly! Use your imagination - this is a challenging time but you needn’t feel alone in it. What if I am less tech savvy?

This pack is full of links to websites, ideas around using technology to stay connected to others. If you are less tech savvy, this might feel a bit overwhelming. If you are keen to try to get connected to others using technology, and you have the means to: it may be useful to ask a friend, neighbour or family member to set you up, and talk you through how it all works. If you have a laptop, smartphone or tablet, you could download Whatsapp or Skype onto your phone and video call people that way.

If that isn’t possible, there are still plenty of ways to look after yourself and manage your wellbeing. The suggestions in the “Self-Care” section are mostly technology free - remember, you have been functioning just fine without technology! There is no reason you can’t call

someone on the phone, read a book, or turn the radio on (to a channel other than the news, if you’re trying to manage your anxiety). You could watch a TV show or film at the same time as a friend, and then ring them to discuss your thoughts.

If you haven’t got access to YouTube (where there are quite a few workout tutorials), you can still do some exercise in your living room, perhaps by using what’s around you - lifting books, squatting down repeatedly, stretching your body or walking on the spot to get your steps in.

What if my mobility is restricted? What if I have a long term health condition? It is possible that your anxiety is heightened at the moment, if you have been asked to self- isolate for the next 12 weeks due to your health. If that is the case, please do think about using some of the tips we have outlined in this pack, to stay busy and active even whilst at home. Do speak to your GP or carer, as they may be able to give you some information or agree to keep you in the loop as the situation evolves. We’d also recommend ringing the hospital department if you have an upcoming appointment, to find out if it’s going ahead, rather than going and finding out it has been cancelled.

You might also be thinking - I’ve been preparing my whole life for this. Finally things are being put into place to accommodate work from home, which I have been asking for forever, or people are planning virtual meetups, which make my life a lot easier! We are hopeful that the adaptations and measures being taken across the world will strike people as more inclusive and something to hold onto, once this situation abates. For now, please do advise those around you on how best to manage social isolation: after all, you may well be the expert!

If your mobility is restricted, it’s also important to consider ways to stay active. The following NHS page suggests some chair-based exercises: https://www.nhs.uk/live-well/exercise/sitting-exercises/ (Google “NHS sitting exercises”)

Coping with Worry and Anxiety during COVID-19 Workbook

This workbook focuses on how to manage heightened anxiety and stress, as well as uncontrollable worries.

https://www.psychologytools.com/assets/covid- 19/guide_to_living_with_worry_and_anxiety_amidst_global_uncertainty_en-gb.pdf

FACE COVID (open resources by CNWL NHS Trust and Dr Russ Harris)

This workbook is based on principles of Acceptance and Commitment Therapy, and walks you through how to manage difficult feelings (such as powerlessness). https://www.cnwl.nhs.uk/application/files/2315/8531/0428/FACE_COVID_How_to_respon d_effectively_to_the_Corona_crisis.pdf