Some Practical Ways to Help to Cope When in Isolation

Author: Gerard Kennedy ? 2020

Note: If people have poor reading skills or struggle with English, use Lingoes software - https://www.lingoes.net to translate this brief guide or download free Apps from Claro Software to help with Text-to-Speech - (https://www.clarosoftware.com/blog/tag/claro-apps/), download Ghotit Real Writer & Reader- https://www.ghotit.com/dyslexia-software-real-writer-for-windows or purchase a C-Pen Reader Scanning Pen online and print the document. Use this wonderful hand-held pen to scan the text in order to read the text. It will assist the user (of any age and ability) providing more than 9 languages (https://www.scanningpens.com.au/#).

** Here is some up-to-date and useful information for children when coping with the coronavirus: https://bit.ly/2JzSlpp

GOOD PHYSICAL HEALTH 

1.            Drink 2-3 litres of water each day, fresh orange juice or mineral/soda water

?            Exercise daily – stretch for 10 minutes first then commence preferred exercises (e.g. push-ups, squats, bending, sit-ups, skipping, jogging or star jumps)

?               Start SLOWLY and count the number of each exercise. 

?               Record progress using a chart (e.g. tables in MS Word or in MS Excel or use the free Open Office Org [www.openoffice.org]] or download Libre Office- www.libreoffice.org or other free office suites for MS Windows, MAC OS or Linux, UNIX/Red Hat (https://bit.ly/2wKiv6d)

?               When using iPhones or Android devices, look up the various Office Suites, many of which are free to download and install (e.g. www.onlyoffice.com/office-for-ios.aspx)

• Then reduce the number of each exercise by 20% and record that number 

?              Each day progress by one more push-up or star jump - and so on. Use a comfortable warm area, keeping 1.5 - 2 metres away from friends or other family members. Increase the number gradually – do not overdo any one exercise – make sure pace yourself and others with whom you reside

?            \Walk the dog or other pet(s) and throw a stick or ball in the front or back yard. 

NOTE: IF IT IS SAFE - then play in the front or back yards or on verandahs or balconies (** ensure that the outside area is safe and increase the height of the railings. Place a mattress in front, if required)

1.           1.             People residing in apartments can pace up and down and walk or jog about 500 steps at a time. Move furniture if required and use cans of food or other objects to be used as weights.

2.              Go for walks up and down the street. Walk or gently jog about 100-200 metres each way past your house or apartment or block of flats. If you are able and fit, gently jog or run.

3.              Elderly people might use walking sticks or walking frames and walk about 100-200 steps at a time. (** If fatigued, stop and rest. Don’t overdo it) Walking with a friend or neighbour is more fun.

4.             Eat healthy foods including vegetables, nuts, grains, muesli, strength bars, dried or fresh fruit

5.              Small amounts of vitamin-rich meat (e.g. beef, lamb, pork or chicken) plus seafood may be lightly fried (in virgin olive oil or butter) or better still, baked or steamed (especially fresh fish)

6.              If people cannot buy fresh products; use frozen goods or tinned meals

7.             Frozen or tinned foods will suffice (avoid high sodium content or products with high amounts of fat or sugar). Look for large cans of favourite foods (baked beans or spaghetti) or 4-bean mix.

8.              Shower, have a thorough wash or have a bath every night before bed

9.             Good bedtime routines can assist better, longer more restful sleep

10.         ** Take one or two sleeping tablets (prescribed by a doctor) or try natural remedies (I find that Seramind (TM) works well, and is very effective). 

?Remember: Everyone is different and avoid sleeping tablets if you can, as they become addictive in a very short time frame

12.         Wash bed linen AT LEAST once a week or ideally once every four days, (particularly for younger children or the elderly or people with disabilities). Some patients will require bed linen and clothes/pyjamas changed daily

13.         Change into fresh clothes at least daily, especially undergarments. ** Wear warm clothing such as warm underwear, jumpers, windcheaters, and tracksuits when it is cold rather than turn on the heating. Rug up with blankets instead. Dress appropriately when people exercise, too

14.         Turn off ALL unnecessary lights in the home/office/workplace. Keep power to a bare minimum. This will help each state’s power company to avoid overcapacity problems and save your hip pocket as well.

15.         Look after all pets. Ensure that they have sufficient water and food and a few treats. Overfeeding pets is unnecessary and may do more harm than good

16.        ** Keep cats inside every night

GOOD MENTAL HEALTH 

?              Smile & laugh at every opportunity. Use Apps such as Breathe or Calm on an iWatch or iPhone or Android device and practice deep breathing about six times throughout each day plus twice before naps or sleep. Stretching and exercising using elastics helps build and maintain flexibility.

?               Parents or guardians, grandparents and significant adults should discuss the positive ways in which people and families are handling isolation e.g. creating veggies gardens or making up games on the carpet or floor. Use chairs and other solid furniture, with cushions and towels as props.

?               Parents should limit the intake of alcohol and drugs as they can result in a lack of self-control that may lead to poor outcomes. In addition, they should be modelling good behaviour so that children do not see alcohol and drugs as a means of solving problems.

?               Parents need to consider that their children will become bored. This can result in temper tantrums and arguments may lead to family disharmony. Encourage them to be active and exercise.

?              Restrict children to only 30 minutes of news and discuss content according to age/gender or cognition. Turn off any nasty or disturbing news items, particularly images or videos

?              Restrict children when using Smartphones or electronic Tablets and computers to 1-2 hours a day. Encourage educational content, YouTube music videos (appropriate to age) or social media sites

?              Encourage children to play outside and use their imagination. (NOTE: In apartments or flats, this might prove difficult). Use sturdy furniture to aid play, e.g. build cubbies with blankets and chairs

?              Avoid watching TV news items. Restrict to one daily hour of news (e.g. the 4 pm news or 6 pm news broadcasts). Watching the events of the day can cause stress & depression in some people. Restrict children to 30 minutes of news and discuss content according to age or cognition. Turn off any nasty or disturbing news items, particularly disturbing images, language or violent news items.  

?               Restrict children when using Smartphones or Electronic Tablets and computers to 1-2 hours a day. Encourage educational content, YouTube music videos (appropriate to gender/age) or social media sites

?               Encourage children to play outside and use their imagination. 

(NOTE: In apartments or flats, this might prove difficult). Use sturdy furniture to aid play e.g. build cubbies with blankets & chairs. Doodle or Poodle (https://bit.ly/2UQiCFc) using pencils & crayons.

?               Play with cards, puzzles or board games. These will amuse children instead of watching TV and encourage younger children (or even big kids!) to paint or draw or create using chalk or paint. If there is no blank paper, use the daily newspaper or wrapping from products from the supermarket (e.g. Butcher’s paper is inexpensive & large or draw on cardboard boxes or cereal packets). 

?               Children can draw on the footpath, walls or street (if safe) using chalk. Make mini-golf games using cardboard boxes. Build forts and castles and play with marbles and small rubber or foam balls.

?               Create rainbows where neighbours enjoy and initiate positive discussions 

?              Think REALISTICALLY (positive thinking may be all well and good, but you can positively end up having negative outcomes) 

?          Be aware of your body language when in the company of children and avoid long conversations about the Coronavirus  - https://www.health.gov.au/news/health-alerts/novel-coronavirus-2019-ncov-health-alert or when seeing people being ill or passing away).

?               Play games at night (Uno, Playing Cards, Snap etc) or create guessing games if you do not own board games or puzzles. Listen to music, radios & join in with group sing-alongs. Complete crosswords or Sudoko online or from newspapers & play snakes-and-ladders or backgammon

?              Attempt crosswords or Sudoko online or from newspapers

?              Phone family and friends using Social media Apps including Face Time, Skype, Instagram, Words With Friends, etc. can also be helpful, especially for people isolated at

SOCIAL MEDIA

1.    Be aware of what sites children are visiting. The Internet can be a “perfect storm” (The Age, Wed April 1 2020). Apps including Zoom, Snapchat, WhatsApp and TikTok that easily allow predators to prey on unsuspecting younger or older children or those with impaired cognition. (https://bit.ly/2Uvk7JQ)

2. Be mindful of whom they are chatting with online

3.    Avoid having web cameras in children’s bedrooms, unless supervised. Remove or disable is settings. Password all computers. Set time limits according to children’s age & ability to cope

4.    Unsupervised children in bedrooms or behind locked doors can communicate with absolutely anyone. Parents, carers and grandparents must be vigilant and keep track of Smartphone or Tablet time and the various Apps that children are using. There are parental locks – so use them. Delete any Appthat seems to be new or has significant user time (check Settings).

5.    Refer children to educational games, or creative activities such as PhotoBooth, The Sims, Angry Birds, (https://bit.ly/2Ju7UyT) and for older children try Khan Academy, Magisto, Animoto, Claro Apps, Cartoon Creation Apps, or the following https://bit.ly/2JwMRM9. There are thousands of worthwhile Apps

6.    To cater to elderly citizens or people in nursing homes try https://bit.ly/39vpbSH. Play old-time tunes & encourage movement

6.    Keep in touch using FaceTime, Skype or other media helps children feel less isolated and keep in touch with friends, family members. Schools have software whereby students can participate online including Blackboard, GoToMeeting, Pexipetc - https://bit.ly/2yputCB  

7.    The web can be dangerous - yet it is the best way to socialize when isolated if using sparingly.

8. Use video to capture funny moments and record significant events.

9. In time this virus will be cured. Take every opportunity to create positive environments for children who may be distressed or worried about the world's current dilemma.

Note: I am not an expert in this field by any stretch of the imagination. 

Over the years, I have been very fortunate to work with many other para-professionals and my older sister is a very informed and innovative nurse. My eldest sister helped me edit and improve this resource, so please share with colleagues, family and friends. 

I have gleaned this information from a variety of online websites and so it is not original.  Please only use it as a guide and not as foolproof information. 

They are only ideas, strategies and tools that I use personally or have experienced with other colleagues, family and friends.

Author: Gerry Kennedy: Inclusive Technology Advisor (c) 1/4/2020

Melbourne, Australia E: [email protected]

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