COVID-19: Mental health tips during quarantine at home

The British Prime Minister, Boris Johnson announced on 23 March that all UK residents must stay at home to protect the NHS amid the growing threat of coronavirus (COVID-19). The UK government and public health professionals have also recommended members of the public to practice social distancing and washing hands regularly with soap and water, among other key health advice to stop the spread of COVID-19. As well as taking the precautions and following the necessary advice of the public health professionals, it is imperative that you consider how you can maintain your mental wellbeing.

In this article by Pacific Prime UK, we look at what good mental health is and provide some key tips to help maintain good mental health for those that are working from home, self-quarantining, or practising social distancing.

What is good mental health?

In a nutshell, good mental health is characterised by an individual’s ability to complete a number of key functions and activities, including:

• The ability to process and learn independently
• The ability to feel, express, judge, and manage a range of positive and negative emotions as they arise
• The ability to construct and maintain good strong, healthy relationships with others
• The ability to comprehend and manage sudden changes during difficult, uncertain times

COVID-19 mental health tips

During this pandemic, it is more crucial than ever to take care of yourself first and get the most from life. Just like everyone else in the UK, the virus has probably turned your routine and life upside down, but with the following tips, you’ll be able to grasp the situation better and look forward to a brighter future.

1. Talk to others about your feelings

Always talk about your feelings, no matter what. Some may think it is a sign of weakness, but the reality is that by speaking out you are releasing thoughts that may be lingering around in your mind and distracting your process to act, or even learn. After all, as social beings, humans thrive on sharing ideas whether that’s through words, sounds, body language, illustrations, and so forth. In fact, our very existence depends on social interaction.

It is proven that loneliness and isolation can lead to mental health problems. So make sure that you are in regular contact with loved ones like family, and even friends, or colleagues at work. If you are working from home, then let your manager know how you are doing. Create a reflection and share with colleagues and management so they know you are coping. The truth of the matter is that you are not alone, so embrace communication and spread your thoughts and feelings, as most will relate.

2. Stay active

Healthy adults should aim for at least 30 minutes of daily physical activity and at least 1 hour for kids (5-17 years). Time spent exercising will help boost mental health, too. We recommend parents consider reading this article about boosting your child’s mental wellbeing.

Follow these tips for staying physically healthy during self-isolation or quarantine:

• Establish a routine that combines work and exercise. Keep it balanced and moderate. No need to be extensive.
• Check out some mobile apps and make a plan for physical activity that promotes the development of the mind and body.
• Try something you haven’t before, in other words: think outside the box. It could include cleaning, dancing, gardening, or even online exercise classes.
• Be creative and most importantly have fun!

3. Keep hydrated

To promote good mental health, you must remain hydrated at all times. According to the BBC, a number of studies have found, that drinking enough water to avoid mild dehydration helps support brain function and our ability to do simple tasks, such as problem-solving. How much water an individual should consume depends on the sex, age, height, weight, level of physical activity, and the environmental conditions in (e.g. hot weather requires more water consumption). Generally, the recommended daily intake of water according to age are as follows:

• Children (1-3 years old) – 0.9 to 1 litre
• Children (4-8) years old) – 1.3 litres
• Girls (9-13 years old) – 1.5 litres
• Boys (9-13 years old) – 1.7 litres
• Women (14 years & over) – 1.6 litres
• Men (14 years & over) – 2 litres

The above represents a guideline, but in reality, each person will know how much to drink as the brain will detect itself, the body’s need to rehydrate.

4. Eat a balanced and varied diet

A healthy diet doesn’t represent a cure as such, nevertheless, eating a well-balanced diet with plenty of fruits and vegetables, whole grains, plant and animal protein and healthy fats is the best way to get all the essential nutrients your body needs. All of these will help promote good mental and physical health, but also maintain normal immune function. Do bear in mind that when in isolation, your activity levels may be lower so be sure to adapt your portions accordingly to keep your energy level balanced.

5. Reduce the use of social media apps

By all means, social media apps do provide ways for many public health organisations and authorities to streamline health news quickly and effectively. However, a dark side of social media apps exist and could be affecting your mental health without knowing it.

According to the Independent newspaper, reliance on social media can have a detrimental effect on mental health, with the average Brit checking their phone as much as 28 times a day. The constant barrage of news and even fake news or constant use can knock many people’s self-esteem, reduce the quality of sleep, lower attention span, and distract you from fulfilling a healthy routine during self-quarantine at home.

In March 2018, it was reported that more than a third of Generation Z from a survey of 1,000 individuals were quitting social media, while 41 per cent stated social media platforms made them feel anxious, sad, or depressed.

6. Get information from trustworthy sources

It is essential to get important information from reliable and trustworthy sources such as government websites or websites of trusted national or international organisations (e.g. NHS, WHO, EFSA, ECDC).

For more information see WHO – Mental health and psychosocial considerations during the COVID-19 outbreak.

What can Pacific Prime UK do for you?

Pacific Prime UK is a broker of health insurance and a key division of Pacific Prime, a global broker, with 11 other locations dotted around the globe from Latin America to Southeast Asia. For individuals, families and businesses looking to secure a form of health insurance, Pacific Prime UK’s experts can assist with finding the perfect plan that yields the right benefits, at an affordable price.

• Private individual health insurance
• Family health insurance
• Group health insurance
• International health insurance

For more related articles, check our blog page to understand what you need to know about insurance cover for COVID-19.

Contact us for more information today!