Tips on self-isolating from Covid-19
All pulmonary fibrosis patients are extremely vulnerable from coronavirus (Covid-19) and should be self-isolating (read more here). Self-isolating brings certain challenges, so we would like to share a few tips, based on the experience of pulmonary fibrosis patients from different countries. EU-IPFF has prepared this note. It is based on information provided by Action for Pulmonary Fibrosis, UK. We hope it will help you with self-isolating.
Top Tips
Maintain a daily routine - learn something new. It’s good to try to keep to a daily routine. It helps to get up and go to bed at roughly the same time each day. Plan your day. Try to do different activities at different times through the day. Set yourself goals and give yourself things to look forward to. Make sure you eat well and eat regularly.
Some people find it useful to draft a schedule and put it on the wall; others are happy just to keep their plan in mind and to do different things at different times, through the day.
Be creative – what do you love to do? Write? Draw? Play music? Play games? Dance? Listen to the radio? Cook? Make as much time for your activity as you can. And if possible, treat yourself – buying some new paints or a new game to try
Finally, why not make use of the opportunity that self-isolation brings to learn something new? Is there a new language or skill you’ve always wanted to learn? There is a wide range of courses freely available. For example, at www.futurelearn.com and for free language learning www.duolingo.com. Another great learning resource can be found at www.youtube.com.
Stay connected to friends and relatives. It’s important to keep in touch with friends and relatives. It’s good for you and for them. Nobody wants to feel alone. Why not use the opportunity of staying at home to reach out to old friends? Also, spare a thought for people who may be feeling especially alone and call to check they are OK. It will make you and them feel better.
Some people have set up WhatsApp and Zoom groups to stay in touch, but if this is too hi-tech for you, just pick up the phone and speak to your friends or send an e-mail.
Be vigilant. As a pulmonary fibrosis patient, you are extremely vulnerable and should take self-isolation seriously. You should not leave your house or flat. You should not come closer than 2 metres from another person (except your partner, if they are self-isolating with you). Food should be delivered by supermarkets or friends and left on the doorstep. Please find more information here.
Please be careful with deliveries to your home. The coronavirus can live on metal and plastic surfaces for up to 3 days, so you should wipe all plastic and metal containers, and plastic wrappings, in warm soapy water or disinfectant before you put them away. If you can, shopping bags and boxes should be left outside. If not, leave them out of the way, in a quiet corner. Wash your hands thoroughly for 20 seconds after you have finished. Post and other deliveries should also be treated carefully. Further information is given in Annex 1.
One of the most difficult things is not being able to see children and grandchildren. But, remember, your loved ones would prefer to see you after the crisis than to give you Covid-19!
Keep active and do some exercise – you’ll find it lifts your spirits. You can exercise at home doing simple keep fit exercises. If you have done a course in pulmonary rehabilitation, you can do your exercises every day at home. If not check on-line – there are exercise videos designed for people living with lung disease . Remember not to over-exert yourself – pacing is important for pulmonary fibrosis patients. Also, gentle stretches, balancing exercises and breathing exercises are likely to be effective – especially when practised regularly.
Don’t be shy about asking for help with the delivery of food, medicines and other essential items. There are people there who want to help you. All over Europe, governments, businesses and charities have geared up to help people who have to self-isolate. If you do not know who to contact, try your local council or pulmonary fibrosis patient organisation. You can also ask family, friends and neighbours to support you.
Your usual support from health and social care organisations should continue as normal. Your health or social care provider will be asked to take additional precautions to make sure that you are protected. If you do not know who to contact, ask your GP surgery.
Look after your mental health
You may find self-isolating difficult. If you do, don’t be afraid to talk about how you are feeling. Being honest with family and friends about how you feel will help you work through the hard times together.
Try to focus on the things you can control, such as your behaviour, who you speak to and who you get information from. The UK NHS provides simple tips and advice to start taking better care of your mental health. Some people find practising mindfulness helpful.
Social media use can help you stay in touch with family and friends, but too much time looking at online news and social media can make you feel more anxious. It may be helpful to select a reliable source of news and only check it from time to time.
Get a good night’s sleep. Our tips on getting a good night’s sleep with pulmonary fibrosis are given at Annex 2.
Finally, we do not know how long the Covid-19 emergency is going to last, but we know it is going to end one day.
So, do your best to stay positive and keep smiling!
Steve Jones
EU-IPFF Board Member
13th April 2020