Coronavirus and your wellbeing

• Think about your diet. Your appetite might change if your routine changes, or if you’re less active than you usually are. Eating regularly and keeping your blood sugar stable can help your mood and energy levels. See our tips on food and mood for more information.
• Drink water regularly. Drinking enough water is important for your mental and physical health. Changing your routine might affect when you drink or what fluids you drink. It could help to set an alarm or use an app to remind you. See the NHS website for more information about water, drinks and your health.
• If you are self-isolating, you can ask someone to drop off essential food items for you. If they do this, ask them to leave food at your doorstep, to avoid face-to-face contact with each other.
• You may find that supermarkets and online delivery services feel busier than usual at the moment. If you're feeling anxious about going to the supermarket or arranging an online delivery, it might help to try some of our self-care tips for anxiety, such as breathing exercises.

• You might be able to order repeat prescriptions by phone. Or you may be able to do this online using an app or website, if your doctor’s surgery offers this. You could download the free NHS App and search for your surgery, although some surgeries aren’t on the app yet. 
• Ask your pharmacy about getting your medication delivered, or ask someone else to collect it for you. This will usually be possible, although if it’s a controlled drug the pharmacy might ask for proof of identity. Make sure anyone collecting medication knows if they have to pay for it. The NHS website has more information about getting prescriptions for someone else and checking if you have to pay for prescriptions.
• Be careful about buying medication online. You should only buy from registered pharmacies. You can check if a pharmacy is registered on the General Pharmaceutical Council website. See our page on buying medication online for more information. 
• You can also contact NHS 111 in England or NHS Direct Wales if you’re worried about accessing medication.

• Ask about having appointments by phone, text or online. For example, this could be with your counsellor, therapist or support worker.
• Ask your therapist how they can support you, for example if you’re struggling with not seeing them face to face.

• If you are spending a lot of time at home, you may find it helpful to keep things clean and tidy, although this is different for different people.
• If you live with other people, keeping things tidy might feel more important if you’re all at home together. But you might have different ideas about what counts as 'tidy' or how much it matters. It could help to decide together how you’ll use different spaces. And you could discuss what each person needs to feel comfortable. 
• Cleaning your house, doing laundry and washing yourself are important ways to help stop germs spreading, including when there are warnings about particular diseases. The NHS website has advice about how to stop germs from spreading. And the UK Government website has advice about self-isolation which includes information about household cleaning.
• Your energy costs will probably rise if you’re at home more than you usually would be. Think about how you can manage your energy use, or how to cover any higher bills. You could also ask your energy provider about any support they offer, for example if you can sign up to their priority services register. If you're worried about money, our page of useful contacts for money has details of organisations who may be able to help. 

If you have a job which is possible to do from your home, you may be working from home a lot more than usual. You might find this situation difficult to get used to.

If you have children, you may also need to look after them if they are no longer going to school or college.

These are some ideas which might help:

For adults who can work from home

• If you have an employer who has asked you to work from home, you can ask them about any policies they have for home working.
• You can also ask them to help with setting things up at home, like any technology you might need.  
• Mind's Workplace Wellbeing team has more tips for people working from home, including advice if you manage others while working remotely.

If you use care services

• You should let your Local Authority and care provider know if you have to self-isolate.
• Make it clear that any support is still needed. Tell them that alternative arrangements are required if any of the usual support can’t continue. This may include things like carers visiting, day centre sessions, or friends and family coming over to help.
• Your Local Authority should have policies for this situation and should tell you how they can meet your needs.

If you provide care or support

The Carers UK website has detailed information about what to do if you provide care to someone else.

This includes guidance on:

• providing care for someone who is staying at home
• what to do if you start to have symptoms of coronavirus
• making a plan for your caring responsibilities during this time, for example in case you become ill.

If you provide care to someone you don't live with and you need to self-isolate, you should contact your Local Authority.

Some mental health problems can cause difficult feelings or behaviours to do with washing or hygiene. If you experience this, you might find it hard to hear advice about washing your hands.

If this is making you feel stressed or anxious, here are some things you could try:

• Don’t keep re-reading the same advice if this is unhelpful for you.
• Let other people know you’re struggling. For example, you could ask them not to remind you to wash your hands.
• Breathing exercises can help you cope and feel more in control. You can find a simple breathing exercise on the NHS website. Our pages on relaxation also have some exercises you can try, and other relaxation tips.
• Set limits, like washing your hands for the recommended 20 seconds.
• Plan something to do after washing your hands. This could help distract you and change your focus.
• It could also help to read some of the tips in our information on obsessive compulsive disorder (OCD).

• Plan how you’ll spend your time. It might help to write this down on paper and put it on the wall. 
• Try to follow your ordinary routine as much as possible. Get up at the same time as normal, follow your usual morning routines, and go to bed at your usual time. Set alarms to remind you of your new schedule if that helps.
• If you aren’t happy with your usual routine, this might be a chance to do things differently. For example, you could go to bed earlier, spend more time cooking or do other things you don’t usually have time for.
• Think about how you’ll spend time by yourself at home. For example, plan activities to do on different days or habits you want to start or keep up.

If you live with other people, it may help to do the following:

• Agree on a household routine. Try to give everyone you live with a say in this agreement.
• Try to respect each other's privacy and give each other space. For example, some people might want to discuss everything they’re doing while others won’t.

Build physical activity into your daily routine, if possible. Most of us don’t have exercise equipment like treadmills where we live, but there are still activities you can do. Exercising at home can be simple and there are options for most ages and abilities, such as:

• cleaning your home 
• dancing to music
• going up and down stairs
• seated exercises
• online exercise workouts that you can follow
• sitting less – if you notice you’ve been sitting down for an hour, just getting up or changing position can help.

Bringing nature into your everyday life can benefit both your mental and physical wellbeing. It can improve your mood, reduce feelings of stress or anger, and make you feel more relaxed.

It is possible to get the positive effects of nature while staying indoors at home. You could try the following:

• Spend time with the windows open to let in fresh air. 
• Arrange a comfortable space to sit, for example by a window where you can look out over a view of trees or the sky, or watch birds and other animals.
• Look at photos of your favourite places in nature. Use them as the background on your mobile phone or computer screen, or print and put them up on your walls.
• Listen to natural sounds, like recordings or apps that play birdsong, ocean waves or rainfall. Get as much natural light as you can. Spend time in your garden if you have one, or open your front or back door and sit on the doorstep.
• If you have safe access to green space like a garden, you could bring some natural materials in to decorate your living space, or use them in art projects. This could include leaves, flowers, feathers, tree bark or seeds.
• You may be able to buy seeds, flowers or plants online for delivery, to grow and keep indoors. If you order items for delivery, ask to have them left at your doorstep, to avoid face-to-face contact.

• Try having a clear out. You could sort through your possessions and put them away tidily, or have a spring clean.
• You could also have a digital clear out. Delete any old files and apps you don’t use, upgrade your software, update all your passwords or clear out your inboxes.
• Write letters or emails, or make phone calls with people you’ve been meaning to catch up with.

There are lots of different ways that you can relax, take notice of the present moment and use your creative side. These include:

• arts and crafts, such as drawing, painting, collage, sewing, craft kits or upcycling
• DIY
• colouring
• mindfulness 
• playing musical instruments, singing or listening to music
• writing
• yoga
• meditation.

See our pages on relaxation and mindfulness for more information and ideas.

• Keep your brain occupied and challenged. Set aside time in your routine for this. Read books, magazines and articles. Listen to podcasts, watch films and do puzzles.
• Although high street library branches are closed, some libraries have apps you can use online. These allow you to borrow ebooks, audiobooks or magazines from home for free, if you're a library member.
• FutureLearn and OpenLearn have free online courses you could try.
• There are lots of apps that can help you learn things, such as a foreign language or other new skills.

• Stay connected with current events, but be careful where you get news and health information from.
• For up-to-date advice in English, see the NHS coronavirus webpage and gov.uk coronavirus webpages. 
• For up-to-date advice in Welsh, see the NHS Wales coronavirus webpage and llyw.cymru coronavirus webpage.
• If news stories make you feel anxious or confused, think about switching off or limiting what you look at for a while.
• Social media could help you stay in touch with people, but might also make you feel anxious including if people are sharing news stories or posting about their worries. Consider taking a break or limiting how you use social media. You might decide to view particular groups or pages but not scroll through timelines or newsfeeds.

See our pages about online mental health for more information. 

• If you have panic attacks or flashbacks, it might help to plan a 'safe space' in your home that you'll go to.
• You can also find ways to comfort yourself if you're feeling anxious. For example, there are games and puzzles you can use to distract yourself, and breathing exercises which may help. 

The British Association for Counselling and Psychotherapy (BACP) has more information on how to cope if you're feeling anxious about coronavirus. 

• Open the windows to let in fresh air. Or you could spend time sitting on your doorstep, or in the garden if you have one.
• Try looking at the sky out of the window or from your doorstep. This can help to give you a sense of space.
• Regularly change the rooms you spend time in.

The UK Government website has coronavirus guidance for employees.

This information includes details of Statutory Sick Pay and other things your employer may be able to do to help.

Acas (the Advisory, Conciliatory and Arbitration Service) also has information about coronavirus for employers and employees.

This includes guidance on sick pay and taking time off to look after a child or other dependent.

If you are an employer or involved in running a business, you may find this coronavirus guidance helpful:

• UK Government coronavirus guidance for businesses and employers, in English.
• Welsh Government coronavirus guidance for businesses and employers, in English and Welsh.

There is also information about what support is available for businesses:

• UK Government information on what support is available for businesses, in English.
• Welsh Government information on what support is available for businesses, in English and Welsh.

This guidance includes information on sick pay and absences, as well as support for businesses, including the Coronavirus Job Retention scheme.

Acas (the Advisory, Conciliatory and Arbitration Service) also has information about coronavirus for employers and employees. This includes guidance on sick pay and taking time off to look after a child or other dependent.

The UK government website has information about coronavirus and claiming benefits.

It includes guidance on Statutory Sick Pay and Universal Credit, as well as information on changes to Job Centre appointments and assessments for health and disability-related benefits.

You may be worried about how coronavirus could affect your housing situation.

This might including concerns about rent or mortgage payments, or if you were planning to move house.

Or you may have already had a difficult housing situation, which could be harder to deal with if you are staying at home more than usual.

There are several places you may be able to get help, including: 

• Shelter England's advice in English about coronavirus and housing.
• Shelter Cymru's advice in English about coronavirus and housing (not currently available in Welsh).
• Our page of useful contacts for housing and mental health.

Citizens Advice offers free, confidential information and advice on your rights, including information about benefits, money and work.

You can call them on:

• 03444 111 444 (Adviceline)
• 03444 111 445 (Text relay)

Or visit these pages on the Citizens Advice website: 

• Citizens Advice (England) coronavirus information, in English
• Citizens Advice (Cymru) coronavirus information, in English (not currently available in Welsh).