Looking after yourself and your family

Adapting to being at home more can be challenging for everyone.

Some of us are trying to balance working from home, with child care, to also becoming a chef, PE teacher, and filling the gaps of friends.

And some of us are finding the time at home lonely and the days long and hard to fill.

Your routine may be affected by the COVID-19 outbreak in different ways. But during difficult times like this, it’s best if you can keep some structure in your day.

Shaping a new routine will help us stay busy and feel in control of our time:

• create a plan for the day – include some physical activity, social activity, and some timed breaks
• getting up and getting dressed at your usual time will help to get the day off to a good start
• try and make sure you and your family get enough sleep. Sleep is really important for your mental health and wellbeing and especially during these unsettling times. See our guide on getting enough sleephere.

You can listen to our radio ad on keeping a routine here.

You can listen to our radio ad on sleep here.

Being around each other 24/7, especially if that is not your normal pattern, can be stressful and cause tensions to rise.

The Department of Children and Youth Affairs has developed a central information point, the Parents Centre, for parents to get quality information and support.

We also have some simple tips to help guide you through this time.

You can listen to our radio ad on parenting here.

Children

• keep to a schedule and routine – It will help your child to feel more secure if they know what they will be doing next and when
• understand that they might be anxious and fearful about the current situation. Talk to them, acknowledge their fears and reassure them
• make sure they get good quality sleep – it’s important that they go to bed around the same time as they would if they were still going to school
• your children need to be active every day. All activity, no matter how short, counts - whether it’s going for a walk, a scoot or active play at home
• make time for yourself everyday – even if it’s just a few minutes
• try to play with your children everyday – for example getting down on the floor with them, playing with “Lego” or even colouring pictures together. You can build a strong relationship with your child through playing with them
• Playing is central to children’s physical, mental, social and emotional health and wellbeing. Children learn through play while developing resilience, flexibility and understanding of their world. Let’s Play Ireland is a government-led initiative aimed at promoting play for all children living in Ireland during the COVID-19 emergency
• parent positively – praise your child when you notice good behaviours, no matter how small
• ignore minor misbehaviours, once your child or others are not being put at risk. If minor misbehaviour continues, or is more serious, you will need to act. Try not to shout. If you react calmly your child is more likely to react calmly in future. A firm explanation is usually more effective
• let them make some of their own decisions. This will increase confidence, independence and let them learn from mistakes
• pick your battles – Don’t try to change everything. Small changes can make a big difference
• know there is no such thing as a perfect parent. Be a good enough parent. We all learn through trial and error

Young people

• the GAA, in association with Jigsaw, the National Centre for Youth Mental Health, has developed an online training module called One Good Coach. Based on Jigsaw’s latest research, the interactive content is designed to help coaches (or anyone engaging with young people) to better understand how they can support their mental health and wellbeing and to increase awareness of the close links between physical and mental health
• the Gaisce Award has just launched "Gaisce At Home" for young people who would like to continue or start their Gaisce Award. This award helps young people to stay active, improve a skill, and help in their community (whilst following current restrictions). For more information go to gaisce.ie
• Cork County Council has produced Teen Talks, a series of videos from a variety of speakers around the area of Health and Wellbeing, and particularly mental wellbeing. You can find these videos here
• SpunOut has lots of information for young people around dealing with issues raised from the COVID-19 outbreak, especially around looking after their mental health and wellbeing. For more information go to SpunOut.ie

For extra advice and information you can contact Parentline at 1890 927 277, Barnardos at 1800 910 123 or go to www.mychild.ie.

Talking to children about COVID-19

Children

• when speaking to our children about COVID-19 staying calm is really important. While we need to be honest with our children we need to make sure to not frighten them
• remember children may be hearing the news on TV and radio and seeing news reports and so may be very concerned. It’s important that they know that they can talk to you over any fears that they may have and that these fears are acknowledged
• using child friendly resources to teach them about COVID-19 and steps that they can take to protect themselves will give them a sense of confidence and responsibility, and that they too have a part to play

The Department of Education and Skills has some great advice on how to talk to children and young people about COVID-19.

Young people

• young people may be seeing large amounts of information on social media and not all from reliable sources. Inaccurate and false information can cause great upset and distress. Direct them to where they can find accurate information. Knowing the facts can help them feel a sense of control
• for more information on how to handle COVID-19 anxiety for young people go to Spunout.ie

The spread of COVID-19 is a new and challenging event. Some people might find it more worrying than others and may need some extra support.

There are many things you can do to mind your mental health during times like this. Read more about minding your mental health during the COVID-19 outbreak.

This can be an anxious time for older children who may be worried about exams or college. The Department of Education and Skills has created some resources for parents, children, and young people

These include:

• relaxation techniques
• a guide for parents supporting children with routine
• how to talk to children and young people about COVID-19

They have also created a podcast on relaxation techniques that you can find here.

The Department of Culture, Heritage and the Gaeltacht has also created a list of online resources available here.

There are a number of service providers that offer online and phone mental health supports and services. These include online counselling, phone and text services as well as online supports which can be found on www.yourmentalhealth.ie.

Stress Control

Stress Control is an accredited free programme that teaches you life skills to deal with stress. The programme helps us recognise the signs of stress and covers topics including how stress affects our bodies and thoughts. It teaches skills to overcome panicky feelings and tips to getting a good night’s sleep.

Go to Stresscontrol.org for more information.

Mobile apps to support your mental health

These mobile apps can help you manage anxiety. They have been reviewed and approved for listing here, by a group in the HSE (Mental Health Apps Review Sub Group).

Mindshift (by Anxiety Canada)

A user-friendly self-help tool based on proven scientific strategies, MindShift CBT teaches about anxiety, helping users to engage in healthy thinking and to take action. Users check in each day to track their anxiety and work with tools in the app.

Get it in the App Store or on Google Play.

Clear Fear

Clear Fear is an app developed for teenage mental health charity Stem4 which uses the evidence-based treatment CBT to focus on learning to reduce the physical responses to threat by learning to breathe, relax and be mindful as well as changing thoughts and behaviours and releasing emotions. You can personalise the app if you so wish and you will be able to track your progress and notice change.

Get it in the App Store or on Google Play.

Headspace

Headspace is a well-known mobile app that teaches meditation and easy to use mindfulness skills. Map your journey, track your progress, and reap rewards in your overall health and wellbeing. You can even ‘buddy up’ with friends and motivate each other along the way.

Get it in the App Store or on Google Play.

It is really important to stay connected during this time. Keeping connected to your friends and family will help us all get through this tough time.

Our technology means that there is a huge variety of ways in which we can connect to each other:

• online groups – even though you can’t meet up with your usual group of friends, online group chat, social media or video calls can ensure that you all stay connected
• for those in isolation, keeping contact via phone or video calls can be a lifeline in long or lonely days
• with schools out, children are missing all their friends. Regular video calls and even some of the shared online games can ensure that these friendships are looked after
• for young people and teenagers social media and online gaming can be a great way to stay in touch with their friends
• during times of stress, friends and families can be a good source of support. Remember, if you are feeling stressed or anxious, talking things through with someone can really help. You don't have to appear to be strong or to try to cope with things by yourself, just pick up the phone
• if you would like to get information on professional services or supports go to yourmentalhealth.ie

You can listen to our radio ad on staying connected here.

Now that more of our time will be spent at home, it is a great opportunity to get creative or pick up an old hobby. Doing something creative can help improve your mood and learn new skills, which is a great way of looking after your mental wellbeing.

During this time Creative Ireland is offering a selection of free creative resources online across Ireland to help you #CreateAtHome.

From museums and galleries to Irish artists and organisations, there are so many ways for you to get creative and keep your mind active while isolating.

You can find more ideas from Creative Ireland on their:

• Facebook
• Instagram
• Twitter

Writing and reading stories

• Libraries Ireland have teamed up with Irish publishers and writers to provide virtual library storytimes for children. You can find more information here
• read a book or listen to an eAudiobook - You can join the library online at LibrariesIreland.ie and download e-books to read on your own device
• Fighting Words have some great resources to support creative writing during COVID-19 for both primary and post-primary students
• the Museum of Literature Ireland offers Bright Sparks Creative Bursts, which are a series of writing games and prompts for children created by the award winning children's writer Sarah Webb

Make and craft

The Design and Crafts Council Ireland (DCCI) has launched Get Ireland Making. There will be step-by-step interactive workshops and short video tutorials broadcast on DCCI’s YouTube channel.

On this channel you can learn to:

• draw or paint
• learn a new song
• do an online dance class
• knitting/sewing
• cooking or baking

Being creative with your children is also a lovely way to spend time together and boost your children’s confidence.

Enjoying Nature

• Waterways Ireland has developed lots of practical educational content for primary school children for activity at home or in nature. They share links and inspirational content for families to use over the coming weeks of social distancing and isolation. Activities planned include colouring, making a barge out of household items, going on a biodiversity walk
• Incredible Edibles have a range of activities on their website, from resources to help children learn about different foods, to tips on gardening
• Bord Bia have a wonderful gardening section in their website, with useful growing tips, information on the benefits of gardening and lots more
• Bord Bia's Food Dudes have developed lots of ‘Fun at Home’ free online resources to make learning about fruit and vegetables easy pea-sy! Check out fooddudes.ie to learn more and follow the conversation online each week using "#FoodDudesFun"

We are bombarded with information about the virus constantly through TV, radio and social media. It can become overwhelming for both you and your family.

While it is important to keep up to date with the latest messages, it is also important to step away and take a breather.

Schedule a time every day to check your social media, and the latest news. Relentless checking can lead to increased anxiety and stress. Misinformation and rumour can cause undue distress to both you and your children so make sure that you rely on trusted sources such as the HSE and Department of Health.

There are various things that can help you to switch off and help you relax:

• exercise - exercise is great to relieve stress and improve your mood. We've got some great tips here
• practise relaxation techniques
• read a book or listen to a story - You can join the library online at libraries.ie and download e-books to read on your own device
• be creative
• do an online yoga class
• FaceTime a friend for a chat
• watch a funny film or TV show
• OPW Archive are publishing daily articles to help you visualise our historical sites and where you can learn about their history, their inhabitants and the works and people involved in preserving them for the Nation. Check out the OPW Facebook page here

• Creative Aging International have come together with Sing Ireland and the Royal Irish Academy of Music to bring you Dawn Chorus.The idea is simple, easy and free: form a neighbourhood group or join a local choir and connect through song – rehearse together online, on the phone, at the front gate, or on your street.

Being around each other all the time, combined with worry over illness, children, money, or sick relatives, can increase stress levels and put a strain on relationships.

It is really important that you take care of yourself and your relationships at this time.

This will stop you from becoming overwhelmed and taking it out on each other:

• try and find some quiet time for yourself each day, even if it is just for a few minutes
• being physically active is important for your physical and mental health. It will also improve the quality of your sleep
• be aware of your alcohol intake and how it might be affecting you. Go to askaboutalcohol.ie for more information
• make sure that you get good quality sleep – being tired can make you very irritable
• if you have a partner, remember they may have the same worries as you. They may be dealing with these feelings in a different way
• make time to talk alone together about any fears or worries
• if you and your partner are both at home, try and share household chores and caring for, schooling and playing with your children. Try and give each other breaks if you can
• stay connected to other family and friends via phone, or video calls
• if you are feeling anxious or stressed over financial issues related to COVID-19 there are supports available to help you. Go to Item was unpublished or removed for more information on related payments or the Money and Budgeting Service's (MABS) website for advice on how to manage on a reduced income

While it is not always possible, it is helpful to keep a separation of work life from home life, try finding a separate space to work in if you can.

Working from home and taking care of children means having to create a new routine to ensure that you can be productive and manage the demands of home. This will need careful planning and sometimes creative solutions.

Plan your days in advance to make sure everyone knows what they will be doing and when:

• stick to your normal routine as much as possible
• keep times for breakfast, lunch, dinner as close to normal as you can
• give your eyes a break from screens for a few minutes every hour
• exercise, stretch and go out for a walk if possible
• try and make sure you rest and get a good night’s sleep
• stay in touch with family and friends

Those who have long term health conditions may be more at risk from serious illness related to COVID-19 and will need to take extra care to protect themselves.

You will find some practical tips to help you here.

If you are caring for someone in your family Family Carers Irelandhave a range of resources and supports to help and advise you.

Their Careline is available to call for free with any queries you may have on 1800 240724.

They also have a Emergency Care Plan, that you can download and complete, to have a plan in place in the event of the primary family carer no longer being able to provide care.

If you are caring for someone who is cocooning, you can find more help and advice here.

The College of Psychiatrists of Ireland have developed a series called Supporting Families of Young People with Mental Illness during Covid-19. It features short videos that give some key practical measures to help families and young people cope while isolating at home and without the structured timetables and activities of school and other support services.