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Practical Tips to Help you get Through Self-Isolation

  1. Establish and follow a routine; wake up and go to sleep at the same time.
  2. Dress for the life you want not the self-isolation life you are leading: maintain your hygiene habits and dress in comfortable clothing to either work from home or engage in other at home activities.
  3. Stay hydrated and eat well; this is not the time to self-indulge (although you may be tempted to); you must eat well to protect your immune system.
  4. Get outside for at least 30 minutes a day by yourself or with members of your household remembering to practice physical distancing. If you’re concerned about not being able to maintain physical distancing, try going out early in the morning or going to less crowded areas.
  5. Connect regularly with loved ones and friends. Seek and/or offer support. After in-person contact, video chats are a good substitute, followed by phone calls, emailing or texting; organize an on-line coffee time, book club meeting, or check in with co-workers.
  6. Start a gratitude list. Your list may look something like this: the first signs of spring, my health and that of loved ones, health care workers, grocery store employees, first responders and other essential workers, my home, my loved ones, food on my table.
  7. Put together a self-care tool kit which incorporates the five senses. This will look different for everyone: comforting music, a soft blanket, a favorite pillow, a good book, a rocking chair, photo albums, candles, a weighted blanket, a heating pad, a journal, an inspirational book or podcast, lavender or eucalyptus oil, a puzzle, paint a picture, crossword puzzle, a mandala colouring book, a hot chocolate, chamomile tea or a cool drink.
  8. Meditate, pray, practice deep breathing, mindfulness.
  9. Reach out regularly to someone who is self-isolating on their own; this can be through a video chat, phone, or text; send them daily inspirational messages to let them know you are thinking of them.
  10. Adjust your expectations of yourself and others. In this extraordinary time of stress, we may not always act our best. Don’t engage in an argument; you always have a choice. Don’t hold grudges. Forgive yourself and others. Act with grace.
  11. Engage in repetitive movements and left-right movements.  Research has shown that repetitive movement (knitting, coloring, painting, clay sculpting, jump roping etc) especially left-right movement (running, drumming, skating, hopping) can be effective at self-soothing and maintaining self-regulation in moments of distress.
  12. Learn a new skill you’ve never had the time for. Take an e-course. Or, just take a nap!
  13. Start, continue, or finish off that project on your “to do list”.
  14. Engage in some form of physical activity every day: do some yoga, stretching, tai chi, kick boxing or go for a walk, run or bike ride. If you have kids, make sure to get them involved too - there are lots of great kids' yoga and exercise classes available online (YouTube!) for free. Get the whole family involved!
  15. Reach out to your professional support system.
  16. Find some alone time, as needed, if you are isolating with family. Make sure you find this time on a regular basis, if only for an hour a day. It will do wonders for your mental and emotional well-being.
  17. If you are working from home, allocate if you can, a defined space for work.
  18. Limit your exposure to the news and social media. We need to be cautious about becoming saturated with the current events. Choose a reliable news source and limit your time to 2-3 times/day.
  19. Find humour in each day to balance your fear and anxiety: cat videos on YouTube, a stand-up show on Netflix, a funny movie.
  20. Follow “coronavirus kindness” stories: grocery shopping for others, people sharing their talents by singing and playing musical instruments on balconies, porches and outside nursing homes, creating thank you signs for health care workers, birthday parades for cancelled children’s parties, donations for masks, gloves and gowns….kindness is contagious!
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