This resource has been developed and shared by the Saskatchewan Health Authority.
So, you are at home for a few weeks either alone, or perhaps with others. What now?
Remember, there is no right way to feel. It is alright to be anxious, sad, afraid, irritated, excited, or all of these at various times throughout the day. Talk to those you trust.
Double check your thoughts. It can be easy to treat worries or ideas as if they are facts. Often they aren't. If a thought leads to feeling upset, run it through these lenses. Do I have evidence this is 100% true? Would I say this to a good friend? Is it helpful?
Your actions are something you have quite a bit of control over.
- Create and maintain a schedule.
- Get up in the morning, shower, get dressed. Have a bite to eat. Make your bed. Normalcy is what we make of it.
- Get some fresh air and sun. This will look different for everyone – you might have toast on the front step, play fetch with your dog in the yard, sit on the balcony, or have a cup of tea in front of a cracked window. If you are able to, get some exercise.
- Avoid negative, frightening, or alarmist news and social media. Sure, check your local news a few times a day. But not all day.
- Eat well and avoid coping with drugs or alcohol.
- Reach out to give and receive support. Text, call, Facebook, email, Instagram or Snapchat. You can find online support groups, interest groups (did you always want to learn to play that guitar in the basement?), and faith-based organizations.
- Do things. Whether you're on your own, caregiving or with a crew of children. Each day try and include two accomplishment activities (wash a few windows, organize your digital photos or clean behind the stove) and two pleasurable activities (online yoga, funny cat videos, a board game, a bath and a book, a relaxation recording).
- If you are working from home, ensure you are keeping regular hours and maintaining proper ergonomics.
- Go to bed at your regular time. Try and avoid giving in to "one more show" or a "few more minutes" online.
- If you are overwhelmed, call your family physician's office, 811, or your local crisis phone lines which you can find at sk.211.ca/
In short, be kind to yourself and those around you; minimize checking the news and social media; don't allow others to catastrophize around you; and of course follow the best-practice hygiene guidelines.
Useful links:
Forever In Motion - Home Fitness and Leisure Resource Guide (updated December 2020)
Psychology Today: Creating Healthy Habits in Quarantine: Part 1
WHO: Helping children cope with stress during the 2019-nCoV outbreak
ADAA: COVID-19 Lockdown Guide: How to Manage Anxiety and Isolation During Quarantine