COVID-19

Helpful Tips
During the next four weeks you may feel a lot of different emotions. We want to support you as much as possible with tips on mental health and keeping positive.
 
 Plan your day
 
We are all adjusting to a new, rather strange, way of life. This can be a risk to our mental well being.
As tempting as it might be to stay in pyjamas all day, regular routines are essential for our identity, self-confidence and purpose.
Try to start your day at roughly the same time you usually would and aim to set aside time each day for movement, relaxation, connection and reflection.
 
Move more every day
 
Being active reduces stress, increases energy levels, can make us more alert and help us sleep better.
Explore different ways of adding physical movement and activity to your day and find some that work best for you.
Even at home, there will be lots of ways to exercise and keep your body moving.
TV One has Les Mills doing an exercise class Monday to Friday at 9am and TV Two has a class for children at 3pm.
'Walk, walk, walk, walk' if you can. Keep in your bubble, 2 meters from everyone.

Try a relaxation technique
 
Relaxing and focusing on the present can help improve your mental health and lighten negative feelings.
Try some different meditation or breathing exercises to see what helps. For example, sometimes we can be so tense that we do not even remember what being relaxed feels like. Progressive muscle relaxation teaches you to recognise when you are starting to get tense and how to relax.

Connect with others

Staying at home, especially if you live on your own, can feel lonely. Find creative ways to keep in touch with co-workers, friends, family, and others to help you (and them) feel more connected and supported.
Explore ways of connecting that work for you, whether that’s by post, over the phone, social media, or video-chat. This could be anything, from sharing a cup of tea over video, playing an online game together, or simply sending a supportive text-message.
Facetime has group messaging options with video. Have a family get together online. Click here for a video link on how to group facetime. 

Take time to reflect and practice self-compassion
 
Make time every day to reflect on what went well. It's important to recognise your successes and the things you are grateful for, no matter how small. Consider keeping a gratitude journal each day where you could write two or three of these things every night before you go to bed.
Give others three compliments a day in your household as well, then ask them for three compliments back. 
Kindness techniques may also help you focus on the present rather than dwelling on unhelpful thoughts. #actsofkindness are highlighted on our #act2HELP page.

Improve your sleep
 
​Feelings of uncertainty and changes to daily life may mean you have more difficulty sleeping.
There is a lot you can do to improve your sleep. Aim to go to bed and get up at the same time each day, even at the weekend if you can, and try to get some natural sunlight (by opening your curtains and windows) where possible. This helps to regulate your body clock which can help you sleep better.
Wind down before bed by avoiding using your phone, tablet, computer or TV for an hour before bedtime.

Mental Health Foundation NZ click here for more information on coping with COVID-19

HELP Auckland's services
Our crisis service remains open 24/7
0800 623 1700
 
Therapy services will continue online or by phone. Your therapist will be in touch.
 
For information about coping with sexual abuse you can find useful resources on our website here
 
If you are concerned you might have COVID-19, call the Healthline team (for free) on 0800 358 5453 or +64 9 358 5453 for international SIMS

Ministry of Health information here

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