Tips on staying well in self isolation

Lately due to the pandemic, many of us at some point have found ourselves in some form of isolation. Depending on where you live in Australia and what your circumstances are, in certain situations there are requirements for you to isolate yourself for a determined quarantine period, to try and limit the spread of the infections.

When you are required to isolate is going to vary from state to state, depending on your specific circumstances. The length of time you will be isolating may also be different, so be sure to keep up to date with the requirements where you live.

In the meantime though, staying physically and emotionally well in isolation is very important.

Keep active

Exercising in isolation is an important way to keep yourself healthy and keep boredom at bay. Depending on where you live and what equipment you have, planning out some form of activity every day has many benefits on your physical and mental health.

Although some people may find it hard to keep up their normal exercise routine in quarantine or isolation, doing so is an effective way to reduce some of the negative physical and emotional side effects of having to complete your isolation period.

Whether you have a home gym or just yourself, aim to get in 150 minutes of physical activity per week. It doesn’t have to be your exact routine - any movement is good for you.

Bodyweight circuits, yoga, dancing or walking in your home and garden are all perfectly great ways to move your body.

Simone Austin's tips to eat well

Without being able to get out to go to the shops you are relying on the stock in the fridge and pantry, a food delivery and maybe a nice friend or family. If buying online, start by planning out what you need. Write a list based on meals you would like to prepare.

This helps to avoid getting distracted when browsing online and adding lots of extras to the cart. Start browsing with the fruit and vegetable section to try and hit those 5 servings of veg a day. 

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When people ask what to drop at your door, think about fresh produce, with fruit for snacks and salad vegetables to add in sandwiches and to accompany meals. If not feeling well a delivery of a hearty pot of soup may go a long way.

If visiting the fridge out of boredom, think about planning at the start of the day what you plan to eat. Preparing your lunchbox like if you were going to work can help you stick to your usual routine. 

Drinking plenty of water and adding fresh mint, lemon or berries can help break the flavour fatigue. Sipping a herbal tea after dinner could replace the extra glass of wine. Adding an oral rehydration solution may also be useful if needed.

If isolating alone, jumping online to share a virtual meal might be a nice idea for continuing connection with friends and family members.

Having a daily routine has been shown to reduce some of the ill effects of quarantine and isolation.

Passing the time

Outside of isolation or quarantine, most of us have some sort of daily routine. It’s pretty easy for that to go out the window, replacing your scheduled days with hours of Netflix or staring out the window.

Having a daily routine has been shown to reduce some of the ill effects of quarantine and isolation. Think about keeping your sleep pattern the same, getting up at your usual time and having meals at usual times.

You should also consider trying to do as many normal things as possible - TV time for a short while, working during your usual hours, socialising when you normally would and anything else that features in your day.

Mentally healthy

The research has been pretty clear, that for some, quarantine and isolation can have a negative impact on their mental health. Feeling isolated along with the concern and uncertainty that comes with isolation all contribute to these feelings.

While some of this is out of our control (having to isolate and how long for), there are other things that we can do to keep our mental health in check. This can include staying connected to others, albeit remotely, using the phone, video calls or however you want to communicate with your family and friends.

Maintaining any usual health practices, such as exercise and healthy eating, can also reduce the negative psychological impacts. Practising mindfulness meditation can help to train your brain and improves focus and help to reduce fear and stress.

Try this short mindfulness meditation from our Ways to feel - master mindfulness program.

Of course, there may well be moments when you feel like you’re struggling. In these times, reach out to your family friends or contact Lifeline or BeyondBlue. You can also contact your GP or the Public Health team in your state.

When (and where) to seek help if you need it

With regards to your isolation, each state has a contact point for queries and information. You should check the official Government website for the latest news on restrictions and isolation in your relevant State or Territory.

If you need to talk to someone, don't go it alone. Please reach out for help. 

There are a range of support services available, including talking to your GP, a counsellor or other health professionals.

There are also a number of great, free services waiting to listen and support anyone who needs advice or is worried, stressed or needs a friendly and understanding voice to talk things through.

Lifeline: 13 11 14 or lifeline.org.au

Beyond Blue: 1300 22 4636 or beyondblue.org.au

MensLine Australia: 1300 789 978 (24 hours, 7 days)

Kids Helpline: 1800 55 1800 or kidshelpline.com.au

For life-threatening emergencies that require immediate medical attention please contact emergency services on 000

Reviewed by the healthylife Advisory Board January 2022