Your Lifestyle Management during COVID-19

By Ms Samantha Rajcoomar, Manager: Employee Wellness Programme

The COVID-19 pandemic and the ensuing lockdown has certainly created unprecedented upheaval in all of our lives. Many employees are still working remotely but there are still things you can do to help reduce your anxiety and keep your daily routine chugging along.

Although social distancing complicates matters, you should make it your goal to stay mentally, physically and medically healthy during this stressful time.

Manage your well-being in the next few weeks with the following self-care and survival tips.

Eat Well I am sure that figuring out what’s for breakfast, lunch and supper can be challenging and frustrating. Remember that good nutrition is crucial for good health, particularly in times when the immune system might need to fight back. Panic buying and disruptions to food supply systems mean that some food items can now be difficult to source:

Firstly, ensure that all food items in your pantry and freezer are within their best before and expiry dates. Easy, affordable and healthy food should be a priority. Although comfort food may be calling out to you, remember to prioritise foods from all essential food groups, including protein, grains, vegetables and healthy fats. Fill your plate with immune-boosting nutrients. Remember that dry goods like rice, pasta, beans, and oats are a good foundation, as they not only have a long shelf life, they are also easy to store and they can be incorporated into a variety of nutritious meals. Prioritise fresh foods first before turning to nonperishable items. Build up a stock of healthy snacks. Limit highly processed food in your diet. Limit processed food with too much salt, sugar and fat. Go easy on the frozen meals. Make cooking and eating a fun and meaningful part of your family routine. Get creative with cooking and try new recipes or revive old favourites. Stay hydrated and try to avoid alcohol. Remember that good hygiene is important when handling food to prevent food-borne illnesses.

Be Safe if you are at Higher Risk Although no one is invulnerable and at zero risk when it comes to the coronavirus, some individuals are at a much higher risk for serious complications. If you or a family member are an older person with underlying medical conditions such as emphysema, cancer, hypertension, lung and heart diseases, diabetes or any other condition that compromises your immune system, then you need to take heed of the following:

Follow COVID-19 prevention recommendations which focus on handwashing, social distancing, respiratory etiquette and self-isolation or selfquarantine, when appropriate.

One of the most important measures for high-risk individuals and those caring for them is to ensure that they practice as much social distancing as possible so as not to be compromised. Inform your healthcare practitioner that you are taking immune suppressing or chronic medication if you are being assessed for infectious symptoms. Suggest to your healthcare practitioner to reasonably postpone appointments that can be rescheduled for when absolutely necessary. Ensure that you have a sufficient supply of chronic medication to keep your underlying condition in control. If you have a chronic condition and live alone, request that your loved ones or friends check on you regularly telephonically or via video chats, etc. Contact your healthcare practitioner if you have concerns about COVID-19, are experiencing symptoms or if you are sick. Keep abreast of evolving information about the virus, manage your stress and stay healthy by practicing good dietary habits and exercise.

Protect your Mental Health The anxiety and stress experienced by many about the uncertainty and impact of COVID-19 can be intensified among those who are most vulnerable. If you have been feeling anxious, frustrated, angry or confused lately, know that you are not alone. Remember to:

Keep relationships alive with patience and compromise. Should you feel at risk for domestic violence, sexual assault or emotional abuse, please contact the emergency numbers provided later in the article immediately. If you are taking care of children and the elderly, people, provide them with safety, love and attention to alleviate their fears and protect their mental health. Do not withdraw into isolation but rather stay connected with your family, friends, children and work colleagues. Reduce your fear and panic by being informed only by reliable sources and limit yourself from social media – rather follow positive articles and links that make you feel good. Develop self-confidence, self-care and focus on positivity. Keep a routine that gives you a sense of normality. Avoid the temptation of alcohol as a coping mechanism. Avoid self-medicating with forbidden substances not prescribed by your healthcare practitioner. Comply with your prescribed medication, as required. It is important to identify your triggers and manage a potential relapse in order to avoid hospitalisation. Practice deep breathing and meditation, which can be helpful to alleviate stress and restore feelings of calmness. Keep yourself busy and stimulated by engaging in activities that move your focus from the current gloomy situation.

It is easy to get caught in panic so try to stay calm. If the symptoms of stress and anxiety worsen and you are feeling overwhelmed with emotions of sadness and depression or even if you feel suicidal, please speak to your medical practitioner or a mental health professional immediately. You can also seek assistance via the following numbers:

SA Depression & Anxiety Group: Lifeline: Psychologist: N. Nyawose (sms): Psychologist: C. Jordan (sms): Coronavirus 24-hotline: COVID Whatsapp no.: Employee Wellness Programme: Suicide Helpline: GBV Command Centre: South African Police Service:

080 021 2223 086 132 2322 073 209 9274 082 331 3434 080 002 9999 060 012 3456 084 332 2971 080 056 7567 080 042 8428 086 001 0111

Stay Active Even if you are not much of a fitness fanatic, physical activity is imperative for optimal health as it can boost your immune function and reduce the risk of co-morbid conditions that place infected individuals at a greater risk. Exercise during this uncertain period can be beneficial in helping you to manage the stress experienced due to family concerns, economic stresses, potential job losses and other related challenges. Remember that every active minute counts.

Do not sit all day. If watching TV or working remotely, get up periodically and engage in an activity or chore. Walk briskly around the house or up and down the stairs for 10-15 minutes, 2-3 times per day. Exercise or skip to your favourite music. Follow online exercise videos. Use home cardio and other machines, if available. Perform yoga, deep breathing and mindfulness. Ride your bicycle, start gardening or play with your pet. Engage in active, competitive games with your family. Consider simple exercises like squats, lunges and sit ups.

Working Remotely The current COVID-19 crisis has mandated many employees to work remotely from home, which can cause major adjustments. The lines between work and family can be blurred as employees struggle to maintain healthy boundaries between their professional and personal lives. Poor time management and over commitment by employees working from home will result in afternoons becoming evenings, weekdays blending into weekends

with a little sense of time remaining. Given that this is the new ‘normal’, here are a few tips that can make your new working experience less stressful and more productive:

Designate a comfortable workspace that is not too crowded with your family and pets. Ensure that you have the necessary internet connectivity that can support your webinars, teams and conference calls. Set physical and mental boundaries with your family, colleagues and manager. Practice time and inclusive management. Focus on important work. Maintain a consistent routine and establish healthy habits. Keep a diary or a journal of work activities. Stay connected with co-workers. Ask for help as vulnerability has many faces. Look after your mental health and prevent burnout.

Manage your Financial Health This is a critical period to manage your finances as panicking may lead to rash financial decisions that could have a negative impact on your finances. With a solid handle on your finances, you will be better prepared for whatever life throws your way in the coming weeks and months. It is recommended that you:

Know your expenses and keep it to a minimum by cutting back on non-critical and non-essential spending. Prioritise your payments. Create an adjusted budget due to looming uncertainty. Refrain from using your emergency fund to stock pile groceries. Alert your creditors if you cannot meet payments. Make saving a priority. Avoid more debt during these uncertain times. Protect yourself from financial fraud. Familiarise yourself with your medical aid cover and insurances. Beware of changing your risk policies at this time. Update your last will and testament. If you are feeling overwhelmed by your financial situation, seek financial advice.