For those suffering from cabin fever right now, noses pressed to the window longing for an adventure, we don’t need to remind you how strange things are feeling. Unfortunately, prolonged periods indoors like this can have a negative impact on your health, both physically and mentally. 

The sudden obstacles standing in the way of exercise, increased drinking and comfort eating, and the lack of meaningful connections caused by social distancing measures, while understandable, are causing many of us to feel out of sorts and lacking motivation. With that in mind, here’s our top tips on staying healthy and happy in isolation.

CHECK IN WITH YOURSELF

Round the city, round the clock rolling news coverage of news so seismic it’s hard to comprehend can take its toll on your mental health. And with screens always on, always updating and demanding your attention, it can be really tough to take a moment to comprehend what’s going on.

But it’s vital you do take a moment and check in with yourself. If constant screen time is distracting you from your true feelings, issues might be bubbling under below the surface. Anxiety can often be latent, but if not acknowledged, it can also often worsen.

Confront it; use the time to meditate regularly and take stock of the situation. Just ten minutes a day can do wonders in realigning your perspective. If you’re new to the wonderful world of ‘taking a moment’, there are plenty of apps offering guided meditations and mindfulness exercises for a monthly fee. 

If meditation doesn’t work for you, do still make the time just to sit still for a few minutes each day, enabling space for reflection on what is, for everyone, a really confusing time.

TAKE REGULAR EXERCISE

The daily permitted exercise is one of the only opportunities to get outside, breathe some fresh air and see some sights beyond your four walls. If you can, then, you should make the most of the chance to have a daily walk or run. Just make sure you take an alcohol hand gel with you to keep sanitised after touching surfaces whilst on the move.

That said, many people are currently preferring to take their exercise indoors, doing their workouts in their front room using household objects or free weights. Indeed, there’s still so much to be said for good old push-ups, star jumps, lunges and sit-ups, all of which will get your body moving, blood flowing and boost your feel-good hormones to boot. 

And if you haven’t been living on mars recently (we know you haven’t; trips of that length are banned) then we’re sure you’re aware of all of the home workout YouTube channels currently experiencing huge popularity. Get involved!

DON’T LET YOUR DIET GO TO THE DOGS

Oh man. How we’d love right now to fill our faces with cake, croissants and everything else unhealthy beginning with the letter C. And sure, a little comfort eating during this difficult time is fine. That said, it’s still important to get your fill of vitamins and nutrients during this time, particularly so your immune system remains strong.

So, make sure you keep your diet packed with fresh fruit and vegetables. If the panic buying and threat of supply chain collapse have vanquished your local supermarket’s fresh stuff, there’s still plenty of nutrition to be found in the frozen fruit and vegetable section. Peas, spinach, broad beans and sweetcorn are all particularly good from frozen. 

Though your store cupboard may be more narrow minded than usual, filled with pasta, tinned tuna and baked beans, it’s still important to eat a balanced, varied diet. A simple way to do so, without paying too much lip service to nutrition or calories, is to ‘eat the rainbow’. As in, try to consume as many colours as you can. In doing so, you’ll get an efficient balance of all the good stuff.

TAKE A LOAD OFF

This trying time is particularly testing for our elderly loved ones and those with mobility issues. Those cherished strolls around the block to clear our thoughts, those Joe Wicks exercise videos to blow off steam…many don’t have the luxury of being able to participate.

One of the biggest challenges for many elderly and disabled people is that home carers are finding it harder to help, especially when the carer is a family member who’s in isolation. So, where you can and it’s deemed safe to do so, lend that extra hand. If you’re able and well, offer to get shopping in for any elderly neighbours, too. Check in with your local mutual aid group to find where your generosity can be utilised best.

What’s more, help is at hand in the form of technology for those struggling with mobility around the home. There are many mobility and medical devices that can help you live more comfortably at home, so investing in a good riser chair or bath lift can make life easier for loved ones at home.

KEEP TALKING

Communication and community has never been more important, though it also feels tougher than ever to keep connected. But making the effort is essential; keep talking to others as much as possible, either pick up the phone, connect over social media or send an email. If you are living alone there are groups that provide companionship phone calls, which can provide a vital line of communication for people feeling alone and isolated.

With the above in mind, check out our tips on 4 ways to stay connected and keep a sense of community during self isolation. We’ll see you on the other side for a cuddle and a pint!

*This article is not intended to replace medical advice, diagnosis or treatment given by a qualified health professional. Instead, this article only provides information, not advice. For any medical enquiries, always consult your GP first*

IDEAL for a holistic approach to your health and wellbeing.

Now more than ever, many people are feeling the strain of stress and anxiety. This is a common enough issue at the best of times, and global events have only accelerated this. With introspection and looking inwards the only option at times, you could do much worse than making the most of the opportunity for a little self care right now.

Fortunately, there are various tools at your disposal to address that feeling of stress and burden. With that in mind, here are 7 ways to manage stress and anxiety, IDEAL for a holistic approach to your health and wellbeing.

POSITIVE SELF-TALK

Believe it or not, our internal monologue has a huge impact on your stress levels, dictating our mood way more than we give it credit for. The thoughts running through our minds, and in particular the way we talk to ourselves – our self-talk – can impact incredibly on our wellbeing.

By developing positive self-talk habits, we set ourselves up to better deal with stress and anxiety. Often we are much, much harsher in the way we talk to ourselves than how we talk to anyone else; a product of evolution and risk avoidance, according to some psychologists. 

It’s important to be aware of the skewed nature of this kind of negativity and self-criticism. Instead, cultivate a practice of being kind to yourself and positive about potential outcomes.

BREATHE

Another very simple but highly effective tool for reducing stress and anxiety is our breath. Conscious breathing can be hugely effective in reducing stress and anxiety. Indeed, even a few minutes of deep breaths can have a big impact.

One of the reasons this is so effective is that it calms our sympathetic nervous system. This is the system in our body that developed to deal with hazardous conditions and is related to the “fight or flight” response that was very useful in humans’ early history. However, these kinds of responses are less helpful in modern life. By breathing slowly and mindfully, we calm our heart rate, and reduce this nervous response. 

Of course, the most well known way of channelling this breath control is through mindful meditation. Check out our tips on the 5 best meditation and mindfulness apps for 2020 which can help you get started. 

EXERCISE YOUR MIND & BODY

Physical activity is absolutely critical to emotional wellbeing. In fact, exercise may even be more effective in treating mental issues than medication, according to recent research.  Regular exercise helps to improve your mood, reduce stress, boost energy, and improve self-esteem.

This doesn’t mean you need to become a gym-junkie: even a short walk every day can be highly beneficial. And right now, that’s all you’re getting.  Taking time out to exercise your mind is important too. Studies have shown that just six minutes of reading can help reduce stress levels by up to 60 percent. Go get it!

GET ENOUGH SLEEP

When we suffer from stress and anxiety, our sleep can often suffer, as we lay awake tossing and turning, or stay up late with insomnia looking to the ceiling for answers. 

Though it can be hard to avoid when you’re stressed, not getting enough sleep is so counterintuitive to a nurturing a more peaceful mind. Sleep can actually be a powerful antidote to these issues so it is important we get enough; at least seven hours of solid, quality sleep per night is recommended. 

If you struggle to get to sleep, a good bedtime routine can help. Set aside one to two hours before bedtime to wind down, steering clear of electronic devices during this time. Incorporating mindful activities such as relaxation or yoga during this time can also be very effective.

DIET RIGHT

Our physical and emotional health are closely linked. When we are stressed or anxious, our physical health suffers. Equally, better physical health helps to support our emotional wellbeing, and minimise the symptoms of stress and anxiety.

Healthy eating is crucial to not only ensuring that our bodies are healthy, but having the right vitamins and nutrients can also help to control our stress and anxiety. In the same way, physical activity, getting enough sleep and drinking enough water is integral to our emotional wellbeing. 

CBD OIL

CBD oil, a product derived from the cannabis or hemp plant, is believed to be helpful in managing stress and anxiety. Though studies are still in their early stages, some evidence is emerging that shows the potential useful impact of CBD oil in this area. This is because CBD is said to change the way receptors in the brain respond to serotonin and therefore helps to manage the symptoms of anxiety.  

Additionally, it’s been suggested that CBD oil reduces cortisol, the body’s natural stress hormone, thus lessening stress and associated symptoms. It should be noted that studies into CBD’s efficacy are ongoing and largely inconclusive.

SPEND TIME WITH LOVED ONES

One of the best ways to reduce stress and anxiety is to spend time with close friends and family. Though right now this isn’t possible physically, keeping connection virtually and over the phone is still important. The people closest to us represent invaluable support that is highly useful in getting us through the tough times. 

Our loved ones not only give us important emotional support, they are also important because they provide a sense of belonging and self-worth. The latter is important in many ways, but in particular when dealing with anxiety or depression. Finally, studies have shown that spending time with friends and family can release the natural stress reliever oxytocin, especially in children.