Covid-19: 10 ways to look after yourself in managed isolation
How to look after yourself in managed isolation in New Zealand.
To everyone returning to New Zealand from abroad – welcome home.
Travelling during a pandemic isn’t easy, and looking after yourself in managed isolation is important. Here are some coping strategies that may help to make your stay more comfortable.
1. Manage your expectations
Having unrealistic ideas about how you should feel during this unusual period of time will be exhausting. Suspend self-judgment and go easy on yourself.
To do this, try to avoid using ‘should’ statements. For example, I should be feeling better / happier / more grateful.
2. Acknowledge your feelings
It’s normal to feel a range of emotions about being in managed isolation. Try to name your feelings and observe them without judgement.
The simple act of turning difficult feelings into words can reduce their intensity. Showing understanding for your feelings – without leaping in to try to solve them – can help you cope during challenging times.
3. Look after your body
Try your best to eat well, get plenty of sleep, and move your body as much as possible. Stretching is a great option in limited space, as are body weight exercises.
Try to get plenty of fresh air, if you can. In managed isolation, you’re allowed one socially-distanced walk per day – so, if possible, seize the opportunity to get outside.
4. Keep to a routine
Following a simple routine may help life in managed isolation feel more normal.
Incorporating regular activities into the day, like getting up first thing, showering and making the bed can be reassuring. These small acts of normalcy act as a reminder to your brain that life continues despite the disruption you’re experiencing right now.
5. Be kind to yourself (and others)
Remember to treat yourself with kindness and care. Talk to yourself like you would a friend. Practice self-compassion.
It’s also important – and rewarding – to be kind to those around you. We all want the same thing: to keep ourselves and our community safe. Remind yourself that the ultimate act of kindness right now is to respect the rules, so you’re actually doing very well!
6. Use coping strategies to manage uncertainty
In times of uncertainty, it’s important to have strategies to calm your mind and relax your body. Everyone is different so find something that works for you.
Focus on you can control right now by creating a Worry Map
Remember the things you’ve coped with in the past
7. Have things to look forward to in your day
Try your best to plan for fun, laughter, and enjoyment.
Schedule video calls with friends, make a list of uplifting television shows to watch, or savour your daily walk outside in the fresh air.
Choose some activities to help you relax and zone out.
8. Stay connected with people you care about
Technology is your friend while in managed isolation. Make the most of video calling and instant messaging. Aim to schedule at least one call every day.
9. Limit negative news
While it’s good to stay informed, try to take time out from the news. A constant stream of negative news can leave you feeling overwhelmed.
Check reputable news sources a couple of times a day at most, and take a break from social media.
Looking for good news? Head to the Mentemia app or check out these 6 sources.
10. Remind yourself managed isolation is temporary
Don’t forget, managed isolation is temporary. Take it one day at a time, and remember “this too shall pass”.
Need to talk?
If you are distressed or need to talk to someone about your mental wellbeing, please call or text 1737 for help. This support line is free, and available 24/7.
