Psychology Support Handbook for CLIENTS & CARERS COVID-19

COVID-19:

Psychology Support Handbook For

CLIENTS & CARERS

2nd Edition

2 DISCLAIMER

The information provided throughout is intended for information purposes only. Whilst many of the services and resources listed are government funded, individuals should independently investigate, evaluate and verify the content and credentials of any service or resource before choosing to use it. The services listed in this guide are not exhaustive.

All original sources for the following resources/websites have been cited on the corresponding pages. The contributors do not take credit for the websites and/or resources included within. This document has been created to assist those with TBI’s (and the people supporting them) cope with the pressures of COVID-19. It was made in the spirit of collaboration for those we serve in this vulnerable community.

Contributors (in alphabetical order):

Caroline Broderick (Inspire Rehab & Psychology)

Alex Forner (Interhealth Broken Hill)

Paul Gertler (Gertler Psychological Services)

Nikki Grant (Nikki Grant Psychology)

Samantha Grant (Inspire Rehab & Psychology)

Amanda Holohan (AHW Psychology)

Tasha Kvelde (Clinical Neuropsychology and Psychology Services)

Amanda Lane-Brown (Lane-Brown Psychological Services)

Alex Latouche (thinkfree. - Psychology Services)

Nerida Leahy (Gertler Psychological Services)

Paula Olymbios (Poly Psychology)

Peter Stanley (Gertler Psychological Services)

Alethea Tomkins (Inspire Rehab & Psychology)

Emily Trimmer (Inspire Rehab & Psychology)

Because we all need to spend more time at home to keep ourselves and others safe…

Your friendly psychologists have put together some ideas for you (and your carers) to keep busy, active and healthy during COVID-19.

It’s kind of like a ‘menu’ of different options.

You can try new things, or do things you already know you like…

If it’s too much information, ask your support worker to help you decide!

AT-HOME ACTIVITY IDEAS

§ Play boardgames, cards

§ Play video games

§ Jigsaw puzzle, crosswords, word finders, Sudoko

§ Painting, drawing, model making

§ iPad games (if you have one)

§ Watch movies, TV, watch funny YouTube video’s

§ Listen to music, karaoke, make dance routine (use tiktok)

§ Learn and/or practice an instrument i.e. guitar, bongo’s, harmonica etc. ???

§ Attend to your garden, clean and declutter your home (what better time than now?)

§ Try origami… google ‘origami for beginners’

§ Google and try an online meditation, mindfulness, yoga, fitness class (to your level)

§ Undertake craft projects - available at Spotlight and Bunnings

§ Undertake a mosaic project

§ Cooking/baking

§ Trivia

§ I spy with my little eye…something beginning with..?

§ Call a friend/family member

§ Read and/or Listen to an audio book

§ Write a short story and/or poem

§ Write your own story – maybe about your life or a time in your life?

§ Look at old photos of family, past holidays, when you were young

§ It is still ok to go for a walk in your local park

§ It is still ok to go for a drive somewhere if you’re lucky enough to have access to a car

Credit: Leisure Balance Pty Ltd. – www.leisurebalance.com.au 9

ONLINE / ‘VIRTUAL’ ACTIVITY IDEAS

Tourist Destinations

§ The Great Wall Of China – www.thechinaguide.com

§ AirPano (Virtual tours around the world) – www.airpano.com

§ Yellowstone National Park - www.nps.gov

§ Buckingham Palace, London - https://www.royal.uk/virtual-tours-buckingham-palace

§ Colosseum, Rome - https://tinyurl.com/thrprzf

§ Machu Picchu - https://www.youvisit.com/tour/machupicchu?pl=f

§ Northern Lights - https://explore.org/livecams/aurora-borealis-northern-lights/northern-lights-cam

§ Pyramids - https://www.tripsavvy.com/virtual-field-trip-pyramids-1259200

§ Stonehenge - https://tinyurl.com/wz3xgz7

§ Taj Mahal, Agra, India - https://tinyurl.com/qpz7vmt

§ Tour of Rome, Italy - https://tinyurl.com/s5vlzbc

§ Walt Disney Parks – www.disneyparksdisney.go.com

§ Legoland - https://www.legoland.dk/en/accommodation/hotel-legoland/virtual-tour/

§ Aurora Borealis – (Northern Lights) www.explore.org

Space:

§ ExoPlanets NASA - https://exoplanets.nasa.gov/

§ NASA, Langley Research Centre - https://oh.larc.nasa.gov/oh/

Art/Museums/Art Galleries:

§ Street Art with Google – www.streetart.withgoogIe.com

§ The Google Art Project – www.artsandculture.google.com

§ Anne Franke Museum, Amsterdam, Netherlands - https://www.annefrank.org/en/museum/web-and-digital/

§ British Museum, London - https://britishmuseum.withgoogle.com/

§ Guggenheim, Bilbao, Spain - https://www.guggenheim-bilbao.eus/en

§ Hermitage Museum, St Petersburg, Russia

- https://www.youtube.com/watch?v=49YeFsx1rIw&feature=youtu.be

§ Louvre Museum Paris - https://www.louvre.fr/en/visites-en-ligne

§ MASP, Sao Paolo, Brazil - https://masp.org.br/en

§ Met Museum, New York - https://www.metmuseum.org/art/online-features/met-360-project

§ Musée d’Orsay, Paris - https://m.musee-orsay.fr/en/home.html

§ Musei Vaticani, Vatican City - http://www.museivaticani.va/content/museivaticani/en/collezioni/musei/tour-

virtuali-elenco.html 10 § Museum Of London Docklands - https://www.museumoflondon.org.uk/about-us/business-services/venue-

hire/museum-london-docklands/virtual-tour

§ National Gallery Of Arts, Washington DC - https://www.nga.gov/

§ National Gallery, London - https://www.nationalgallery.org.uk/visiting/virtual-tours

§ National Museum Of US Air Forces - https://www.nationalmuseum.af.mil/

§ Natural History Museum, London - https://artsandculture.google.com/streetview/the-natural-history-

museum-hintze-hall/yQHjHCmSOMKyhQ

§ Palestine Museum - https://www.palmuseum.org/ehxibitions/virtual-exhibitions

§ Picasso Museum, Barcelona - http://www.bcn.cat/museupicasso/en/museum/presentation.html

§ Rijksmuseum, Amsterdam, Netherlands - https://artsandculture.google.com/partner/rijksmuseum

§ Royal Academy Of Arts, London - https://britishart.yale.edu/

§ Salvatore Dali Museum, Figueres, Spain - https://www.salvador-dali.org/en/museums/dali-theatre-museum-

in-figueres/visita-virtual/#

§ Tate Britain, London - https://www.tate.org.uk/visit/tate-britain/display/walk-through-british-art

§ The J. Paul Getty Museum, Los Angeles, United States - https://artsandculture.google.com/partner/the-j-

paul-getty-museum

§ The Museum of Flight - https://museumofflight.org/Explore-The-Museum/Virtual-Museum-Online

§ The National Museum of Computing on Bletchley Park - https://britishart.yale.edu/

§ Uffizi Gallery, Florence, Italy - https://artsandculture.google.com/partner/uffizi-gallery

§ US Holocaust Museum - https://www.ushmm.org/information/exhibitions/online-exhibitions

§ Van Gogh Museum, Amsterdam, Netherlands - https://artsandculture.google.com/partner/van-gogh-

museum

§ Virginia Living Museum - https://thevlm.org/visit/about-us/covid-19-update/natural-education/

§ Women's History Museum, Virginia, USA - https://www.womenshistory.org/womens-history/online-exhibits

§ Yale Centre For British Art - https://britishart.yale.edu/

§ Louvre Museum Paris – www.Iouvre.fr

§ Wellcome Collection - https://my.matterport.com/show/?m=rMGsprcVCAR

§ Smithsonian National Museum – www.naturalhistory.si.edu

§ Uffizi Gallery, Florence, Italy, Van Gogh Museum, Amsterdam,Netherlands, Natural History

Museum, London - artsandculture.googIe.com

§ National Gallery Of Arts, Washington DC - nga.gov

§ Salvatore Dali Museum, Figueres, Spain - salvador- dali.org

§ The National Gallery of Victoria: https://www.ngv.vic.gov.au/virtual-tours/

§ The Australian National Portrait Gallery: https://www.portrait.gov.au/portraits/

§ Museums of Victoria: https://collections.museumvictoria.com.au/

§ The Louvre: https://www.louvre.fr/en/visites-en-ligne

§ The Metropolitan Museum of Art: https://www.metmuseum.org/art/online-features/met-360-project 11

Animals / Zoos:

§ Taronga Zoo – Live streaming animals - https://taronga.org.au/taronga-tv

§ San Diego Zoo: https://zoo.sandiegozoo.org/live-cams

§ Melbourne Zoo: https://www.zoo.org.au/animal-house

§ The Georgia Aquarium: https://www.georgiaaquarium.org/webcam/beluga-whale-webcam/

§ The Sydney Aquarium: https://www.sydneyaquarium.com.au/explore/live-stream/

§ African Animals - https://explore.org/livecams/african-wildlife/african-animal-lookout-camera

§ Atlanta Zoo - https://zooatlanta.org/panda-cam/

§ Cincinnati Zoo - https://www.facebook.com/events/2915534028492292/

§ Dublin Zoo - https://www.dublinzoo.ie/animals/animal-webcams/elephants/

§ Edinburgh Zoo - https://www.edinburghzoo.org.uk/webcams/panda-cam/

§ Explore.org Live Cams - https://explore.org/livecams

§ Flamingo Land - https://www.flamingoland.co.uk/virtual-tour/

§ Florida Aquarium - http://www.flaquarium.org/sea-span

§ Hirakawa Zoo, Japan - https://hirakawazoo.jp/animal/movie

§ International Wolf Centre - https://wolf.org/wolf-cams2/

§ Kansas City Zoo - https://www.kansascityzoo.org/ouranimals/list-of-animals/king-penguin/

§ Melbourne Zoo - https://www.zoo.org.au/animal-house

§ National Aquarium, USA - https://www.aqua.org/Experience/live

§ National Zoo, Washington DC - https://nationalzoo.si.edu/webcams

§ Osaka Zoo - http://www.wombat-tv.com/

§ San Diego, California, Zoo - https://zoo.sandiegozoo.org/live-cams

§ Smithsonian, Washington DC - https://nationalzoo.si.edu/webcams

§ Yellowstone National Park - https://www.nps.gov/yell/learn/photosmultimedia/virtualtours.htm

MUSIC / AUDIO / PERFORMANCES

Music streaming: Look up and type in any song you like!

§ YouTube music - https://music.youtube.com

§ Spotify - https://www.spotify.com/au/

§ SoundCloud (if you’re into new stuff!) - https://soundcloud.com

Radio Don’t forget about the radio! You can listen online (or obviously on a radio if you still own one!)

§ Triple M – 104.9 - https://www.triplem.com.au/sydney

§ Triple J – 105.7 - https://www.abc.net.au/triplej/

§ KIISFM - 106.7 - https://www.kiis1065.com.au

§ Smooth – 95.3 - https://www.smooth.com.au

§ Nova - 96.9 - https://tunein.com/radio/Nova-969-969-s17115/

§ WSFM – 101.7 - https://www.wsfm.com.au

§ iHeartRadio - https://www.iheart.com

§ Talkback/AM Radio Stations:

o 2GB – 873AM - http://www.2gb.com/

o ABC Radio Sydney – 702AM – http://www.abc.net.au/radio/sydney/

o 2UE – 964 AM - https://www.radio.net/s/2ue

Audio Books: § Audible - https://www.audible.com.au

§ Audiobooks.com - https://www.audiobooks.com/browse?resetFilters=1

Live/Recorded performances:

§ Berliner Philharmoniker (Digital Concert Hall) - https://www.digitalconcerthall.com/en/home

§ Metropolitan Opera: https://www.metopera.org/user-information/nightly-met-opera-streams/

§ The Kennedy Centre - https://www.kennedy-center.org/digitalstage/ 13 Podcasts: ‘Netflix’ for your ears – listen to a favourite show OR try look up a topic you may be interested in. You can download a podcast ‘episode’ via the following methods (type in anything you’re interested in and you’re bound to find something!)

§ Apple Users:

o Podcasts App - https://apps.apple.com/au/app/apple-podcasts/id525463029

§ Android:

o Google podcasts:

https://play.google.com/store/apps/details?id=com.google.android.apps.podcasts&hl=en_AU

o Podcast republic - https://www.podcastrepublic.net/get-it-now

§ Both Apple/Android:

o Spotify - https://www.spotify.com/au/

o Pocket casts - https://www.pocketcasts.com

o Cast box - https://castbox.fm

LEARNING / EDUCATION / CURIOSITY / INTERESTING

Short Courses / Study: Learn about anything at anytime. Lots of the courses below are completely free!

§ Khan academy - https://www.khanacademy.org

§ Coursera - https://www.coursera.org

§ EdX - https://www.edx.org

Interesting talks about a wide variety of topics:

§ TED Talks - are influential videos from expert speakers on education, business, science, tech and creativity, with subtitles in 100+ languages and has more than 3300 topics to listen to! o https://www.ted.com/talks

Coding: Coding is a list of step-by-step instructions that get computers to do what you want them to do. Coding makes it possible for us to create computer software, games, apps and websites. Coders, or programmers, are people who write the programmes behind everything we see and do on a computer. Want to try it out? Check out the websites below:

§ https://code.org

§ https://www.codecademy.com 14 BRAIN TRAINING PROGRAMS

Looking for some fun brain training exercises? Check out the programs below (most have free ‘sample’ programs):

§ Lumosity - https://www.lumosity.com/en/

§ Peak - https://www.peak.net

§ Elevate - https://www.elevateapp.com

§ Brain HQ - https://www.brainhq.com/?v4=true&fr=y

ONLINE GAMING

Free online games:

§ https://www.arkadium.com/au/free-online-games/

§ http://www.freeonlinegames.com

§ https://www.gamesgames.com

Videogame streaming:

§ Twitch - https://www.twitch.tv

§ ESPN E-Sports - https://www.espn.com.au/esports/

EXERCISE

Isolation does not mean forgoing the outdoors. Remember fresh air is important, listen to your body and mind, if you feel anxious, stressed, angry, or down, perhaps it’s time to step outside or take a walk.

Note: Be sure to check with your doctor, physiotherapist, exercise physiologist first to ensure the exercises/physical activity is suited to your rehabilitation goals/needs

Local Exercise Ideas: Be mindful that you need to maintain COVID-19 social distancing rules when doing exercise locally. Talk to you support worker and/or refer to the final section of this booklet if you require further info.

§ Go for walk

§ Stretch outside in the sun

§ Go for a bike ride

§ Clean the house/backyard

§ Lift some weights (if you are lucky enough to have some!)

Exercise Apps:

§ Nike Training Club App - Offers free online workouts - https://www.nike.com/au/ntc-app o Home workouts, that are tailored and adjust with progress. o No equipment needed, or you can add the equipment you have, and this is included in your exercise routine. o Pick the intensity, length, work out type, and days you want to train per week. Everything is guided. o Some clients may need assistance to set up on a phone or tablet, but after one session it is really simple.

§ 7-minute workout - https://7minuteworkout.jnj.com/#

§ FitOn - https://fitonapp.com

§ Yoga for beginners – o https://apps.apple.com/us/app/yoga-for-beginners-mind-body/id1382141225

§ Daily Workouts Fitness Trainer o Apple Store: https://apps.apple.com/us/app/daily-workouts-fitness-trainer/id469068059 o Google Play: https://play.google.com/store/apps/details?id=com.tinymission.dailyworkoutsfree&hl=en_US

YouTube: § Lots of free videos exist on YouTube for home exercise. Simply look up what you’re after (e.g. Yoga, home cardio, bodyweight exercises etc.)

MINDFULNESS / MEDITATION

§ Smiling Mind - Offers free mindfulness and Meditation exercises § https://www.smilingmind.com.au

§ Headspace: § Online - https://www.headspace.com

§ App - https://www.headspace.com/headspace-meditation-app

16 SOCIAL CONNECTION:

Social distancing does not mean disconnecting from family or friends. Try to connect with a friend/family member every day. Even if it’s just by text, or via online video calls via FaceTime, Skype, Zoom or WhatsApp.

Remember: It’s always helpful to ask your friends or family members how often you can contact them. May be best to contact different people on different days instead of contacting everyone, everyday (which can be a bit overwhelming!)

Phone:

§ Make a phone call to a family member, friend or other support person

§ Send a text message (remember to give it at least 24 hours before you expect people to reply)

Video-Calls:

§ Skype - https://www.skype.com/en/

§ Facetime (Apple devices – Phone, ipads, macbooks etc.) - https://support.apple.com/en-au/HT204380

§ Zoom - https://zoom.us

§ WhatsApp - https://www.whatsapp.com

ROUTINE IDEAS:

Create a consistent schedule: § Use a visual planner/checklist

§ Keep it simple and consistent o E.g. § If you know that you wake up at 8:00 § Have breakfast at 8:30 § Exercise (walk, stretch, doctor appointed exercises) at 9:00 § Rest/play a game online at 9.45…etc.

§ Speak to your rehab team about making a schedule if you do not have one and they can tailor it to your needs!

§ Make sure there is: o Regular eating times o Time for hygiene (e.g. showering, brushing teeth etc.) o Time to take your medications o Time for exercises (e.g. rehab and general) o Time for rest o Time for fun activities o Time for social connection o Time for house chores/cleaning o Regular sleep time 17 § There are many things that we can build into our day. Try and make it a bit challenging, enjoyable, and varied. This will make your days more meaningful, and you can feel a sense of accomplishment by moving through the list (and you may also enjoy your rest more too!)

Limit the amount of news you are watching and listening to:

§ As the news can be a source of angst, it may also be good to add this to your schedule, basically to reduce exposure o E.g. Read/listen to the news in the morning AND/OR 30 minutes of news in the afternoon.

§ This way, you will receive all the updates you need, but will not be inundated with repetitive stories that can leave us feeling anxious and stressed.

§ If you’re noticing that watching the news every day is unhelpful (i.e. making you anxious, angry, depressed) reduce this to once every few days, or not at all (you can always ask your support team for info when you’re ready to hear it).

COVID-19 SAFE INFORMATION / WEBSITES

Go to news sites that rely more on facts than opinions. Specifically, steer away from stations that rely on ‘click bait’ or fear mongering, which has been designed to keep you glued to the TV or app.

Television stations:

§ ABC news

§ SBS news

Websites:

§ World Health Organisation - https://www.who.int/health-topics/coronavirus#tab=tab_1

§ Australian government Department of Health - https://www.health.gov.au/resources/collections/novel- coronavirus-2019-ncov-resources

§ NSW Health - https://www.nsw.gov.au/covid-19

TELE-HEALTH

By now you’ve probably had a few tele-health sessions (i.e. video call sessions) with different professionals, who may use different methods.

Some methods may not be used for security reasons, although talk to your rehab professional about what works best for both of you.

If you’re feeling confused:

§ Ask for written information about how to access the specific programs that your team is using (e.g. Zoom)

SUPPORT WORKERS – KEY MESSAGES TO RELAY

• You’re saving lives by staying at home

§ This is tough, but we’re all in this together

§ Even though this is hard, there are lots of opportunities to do and try new things

§ The better we stick to COVID-19 social distancing rules the faster things go back to normal

§ The risk of going outside for non-essential activity is putting yours and others lives at risk

§ We all need to play our part to get through this

BRAIN INJURY SPECIFIC INFO FOR CLIENTS / CARERS / FAMILY

§ Synapse – https://synapse.org.au/covid-19/

§ Brain Link - http://www.brainlink.org.au

§ Brain Injury Australia - https://www.braininjuryaustralia.org.au

§ Carers Way Ahead - http://www2.psy.unsw.edu.au/users/smcdonald/cwa.html

VISUAL POSTERS

The following pages contain visual that you/your carers can put around the house to serve as reminders about how best to STAY SAFE during COVID-19 social restrictions

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