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Spring-clean-image-web.jpg
10/Sep/2020

Last issue we talked about spring cleaning our physical environment. There’s nothing like a thorough purge of your home or office, and the sense of satisfaction when everything is clean and organised just the way you like it 😊.

But it’s also a really good time to start thinking about how you can spring clean yourself – your body, mind and spirit.

2020 has been a really tough year and it’s not over yet.

We’ve been isolated, locked down, separated from loved ones, working from home (or lost work 😢) and home schooling. Through it all we’ve done the best we can to cope with a really difficult situation. But that takes a toll on us – physically and mentally – especially if you’re living with a chronic condition, pain and fatigue.

So let’s take advantage of the warmer days and the extra downtime many of us are dealing with and look at how we can sweep away the cobwebs and make ourselves sparkle this spring!

  • Unplug. We’re always connected these days, immersed in the news, social media, video chats, work/school, phone calls. We’re never far away from a phone, tablet or computer – and we need to step away. Schedule time to put it all aside: perhaps after dinner, or for an hour during your day, or for your entire Sunday. Whatever works for you and your commitments. Just make sure you take some time away from the digital world, step outside and breathe in the fresh, sweet smelling spring air 😊.
  • Say no. We’re wired to want to please others, so we often find it difficult to say no. But that can make us become overwhelmed and stressed with the number of commitments we have. That’s why we need to look after ourselves and start saying no. The next time someone asks you to do something, give yourself a moment. Don’t answer immediately with an automatic ‘yes’. Ask yourself if this is something you want to do? Are you able to do it – physically and mentally? Do you have the time to do it? Will it bring you happiness? If you answered no to these questions, then you should say no to the request. You may disappoint some people and they may be a little unhappy with you. But you need to be true to who you are and stand firm. And don’t feel the need to give detailed reasons for saying no. Saying no is really hard, but it will become easier.
  • Change your routine. Do you feel like you’re stuck in a rut? I know it feels like Groundhog Day at times! So look at your routine. What can you change? Take your work/school commitments out of the equation for now. Do you spend your evenings on the couch? Or weekends doing the same old things? Stop and really think about what you would actually ‘like’ to do with your free time. Go for a bike ride? Take up painting? Visit a new place each week? Find things that you enjoy, and fill you with anticipation and happiness, and do them. Now think about your work routine. There may not be things you can change about work – but why not put on your favourite outfit/earrings/shoes/lipstick – even if you’re working from home. Or use some new stationary or bit of tech. It’s amazing how these small changes give us a mental boost 🤗
  • Focus on the basics – eat well, move, sleep – repeat. This time of the year we have access to amazing fresh produce that’s just crying out to be made into delicious salads and stir fries. The days are getting longer and warmer so we can get outside more for our exercise. We can shed the heavy blankets and adjust our sleep habits. There’s never been a better time than now to focus on these basics and make improvements if needed. And finally, make sure you’re staying hydrated by drinking enough water each day.
  • Surround yourself with positive, upbeat people. Positivity and happiness is contagious. And in the midst of a pandemic – this is the kind of contagion we need 😉. These people will inspire you, make you feel good about yourself and the world in general. Too much contact with negative people (in person and via social media) does the opposite and makes the world a gloomy place. So seek out the happy, positive people and enjoy their company. And if you can, ditch the negative people.
  • Take some time out to relax. Try strategies like mindfulness, visualisation and guided imagery. Or read a book, listen to music, walk the dog, create something, play a computer game, have a bubble bath or massage. Whatever relaxes you. And make sure you do these things on a regular basis. They’re not an indulgence – they’re a necessity and vital to our overall happiness and wellbeing.
  • Let’s get serious – sugar, fats, alcohol and drugs. Many of us have been seeking comfort in sugary and/or fatty foods more than we’d like. Or we’ve been using alcohol and/or drugs to make us feel better. Over time this becomes an unhealthy habit. So it’s time to get serious. Ask yourself if your intake of these things has changed or increased? If it has – what do you need to do to fix this? Can you decrease their use by yourself? Or do you need help from your family, doctor or other health professional? The sooner you acknowledge there’s a problem, the sooner you can deal with it.
  • Nurture your relationships. It’s easy to take the people around us for granted, but these people support and care for us day in and day out. They deserve focused time and attention from us. So sit down and talk with your kids about their day. Make time for a date night with your partner and cook a special meal to share together. Call or visit your parents and see how they’re really doing. Reminisce with your siblings about childhood antics and holidays. Our relationships are the glue that holds everything together for us – so put in the effort. You’ll all feel so much better for it ✨.
  • Quit being so mean to yourself. You’re valued and loved 💖. But sometimes we forget that. And the negative thoughts take over. “I’m fat”, “I’m hopeless”, “I’m lazy”, “I’m a burden” 😢. If you wouldn’t say these things to another person, then why are you saying them to yourself? Ask yourself why you even think these things? And how can you reframe these thoughts? If, for example, you tell yourself you’re fat – are you actually overweight or are you comparing yourself to the unrealistic media image of how a person should look? And if you do know you need to lose weight, and want to make that happen, put those steps in motion. Talk with your doctor for some guidance and help. And congratulate yourself for taking action. And as you make these changes be kind to yourself along the journey. There will be stumbles, but that’s expected. You can pick yourself up and move on. Kindly.
  • Throw away the ‘should’s. This is similar to the negative self-talk…we need to stop should-ing ourselves to death. This often happens after we’ve been on social media and seen someone’s ‘amazing’ life. You start thinking “I should be better at X”, “I should be doing X”, “I should be earning X”, “I should look like X”. Remember that most people only put their best images on social media, so everyone’s life looks wonderful. But you’re just seeing the superficial, filtered person, not the whole, and they probably have just as many insecurities as the rest of us. Instead of thinking “I should…”, be grateful for who you are and what you have.
  • Be thankful and grateful. You exist! And yes, the world is a strange and sometimes frightening place at the moment, but you’re here to see it. People love and care for you. Focus on the people in your life and the things you’re grateful to have in your life. Celebrating these things – both big and small – reminds us why we’re here. To bring joy and happiness to those around us, and to make the world a better place 👨‍👩‍👧‍👧👨‍👨‍👦‍👦👩‍👧👪.

Call our Help Line

If you have questions about things like managing your pain, COVID-19, your musculoskeletal condition, treatment options, telehealth, or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

More to explore


mental-health-dog.jpg
13/Aug/2020

When we first entered this pandemic earlier this year we were hopeful. The situation we found ourselves in was a little surreal, but most of us were optimistic it would end quickly. There was even talk about a vaccine by September! So we (mostly) did all the things we were meant to do and got on with life.

Six months down the track we now have large numbers of active cases and deaths occurring in a second wave. And we’re realising just how insidious and grim this virus is. Just when we think we have it under control, new cases and clusters appear. Many people are back to juggling work and home schooling while under tight restrictions and curfews. And a lot of people have lost their jobs and are facing serious financial hardship. Most distressingly of all, many of our fellow Aussies have lost their lives.

We’re seeing this all play out in the 24/7 media cycle. It’s exhausting. It’s stressful. And we’re scared and angry. It’s no wonder many of us are feeling the impact on our mental health.

So what can we do about it?

Lots! There really are a lot of things we can do to look after our mental health during this time. And with no end date for this pandemic, the sooner we start to take care of our mental health, as we do our musculoskeletal conditions, the better it will be.

Note: These are general tips only. If you’re being treated for a mental health condition, continue to take your medication as prescribed, and keep in contact with your mental health specialist so that you continue to receive the support you need during this time.

  • Check your routine. Do you have one? Or are you just winging it from day to day? We’re creatures of habit and thrive on our schedules. They make us feel like we have some control over our lives. But it can be hard to develop and stick to a new routine. You really need to work at it, or you’ll find yourself staring at your phone and socials for hours, or going to bed later and later, not sleeping well, snacking more often, and basically forming some bad habits 😑.
    So whether it’s just for you (or your household) create a routine. Or update your existing routine; what worked at the beginning of the pandemic may not work anymore. Things have changed so much, and will continue to change, so we need to adapt. And don’t forget to include time for leisure, fun and exercise 😊.
  • Don’t compare yourself with others. We all have the friend who appears to have it all – somehow during iso they’ve mastered the perfect sourdough, have juggled work and home schooling effortlessly, all while looking perfectly put together. So if you’re comparing yourself to that ‘perfection’ – as you sit in your tracky pants and baggy windcheater, not able to remember when you last washed your hair, and that pile of laundry on the floor threatens to engulf you, your kids are nagging and the dog hasn’t been fed yet. STOP! Stop right now.
    First – no one’s perfect. We can never know what else is going on in someone else’s life. We all have our trials and challenges. Some people are just better at concealing them than others. Second – comparing ourselves to others isn’t helpful. Remember, most people only post on social media the things that make them look good. We select the best photos, we use filters and we crop and manipulate our pics so we look our best. Comparing yourself with others just makes us feel ‘meh’, so don’t do it.
    And third – don’t compare yourself with others in a way that invalidates what you’re feeling. Don’t feel guilty for being upset, sad or anxious by telling yourself “that person is worse off than me, what do I have to feel sorry about?”. Our feelings are valid, they’re real and we need to acknowledge them.
  • Stay in touch. When you’re feeling down, anxious or depressed, it’s really easy to become isolated. You just want to stay in your safe cocoon. Interacting and opening up to others can be difficult when you’re struggling – but it’s really worth it. Call someone. You can choose whether to open up about your worries and fears. Or you can just talk about things that make you smile. Past trips together, childhood memories, something that’s happened in your day that made you feel good. Keep the communication channels open. If you aren’t locked down or under restrictions, catch up for a coffee or a walk in the park.
  • Get back to BACE-ics. BACE is a way to divide your daily activities into areas that promote self-care. BACE stands for Body care (e.g. exercise, showering), Achievement (e.g. chores, reading), Connecting with others (e.g. family, pets), and Enjoyment (e.g. dancing, movies). A recent ABC Life article explained that a “routine that has activities across all BACE categories is good for us because it releases good chemicals in our brain which are key to staying mentally healthy. That’s because: exercise releases endorphins, achievement releases dopamine, connecting with people releases oxytocin and physical activity releases serotonin.”(1)
    So get back to BACE-ics and focus on self-care.
  • Schedule time to face your worries and fears. We can’t get away from the worries of COVID and what the future may hold…it’s always in our face. In the news, on social media, in the eyes of our masked neighbours walking in the park . So acknowledge that you’re worried and schedule a time to process this. Don’t do it too close to bed time or you’ll be tossing and turning all night. Now look at them closely – really shine a light on what’s causing your worry, fear, anxiety. Try to come up with possible solutions or things you can do to lessen these issues. Or you may need to accept that some things are outside of your control. But once you’ve taken the time to acknowledge them – put them away. It’s not great for our mental health if we constantly focus on our worries.
  • You don’t have to be perfect. No one is. Just try for your best – and give yourself a break here. Your best pre-COVID is different to your best now. So do the best you can in the circumstances you find yourself in.
  • Limit exposure to the news. It’s full on and much of it’s grim. So pick a time when you’ll watch or read the news, and then tune it out. Don’t constantly check it. Another tip is to share the job of gathering the daily news with your partner or a friend. Take turns getting the latest, authoritative info. Discuss it, and then put it aside. That way you won’t feel like you’re totally immersed in the news cycle.
  • Nurture your relationship. Whether you live with someone or your partner/significant other lives elsewhere, it’s important to nurture your relationship with them. Everyday stresses have been compounded by COVID, and can affect how we interact with the most important people in our lives. So schedule a regular date night or alone time with them. If you’re living under restrictions, especially if you have kids, you’ll need to be creative 😊. And if you live apart you’ll need to resort to video chat, phone calls and good old-fashioned love letters (swoon 💖) But you can do it! It’s important to give your relationship the time and effort it deserves. Dress up or wear something that makes you feel good. Don’t talk about COVID, schooling, work, finances or any of the usual worries. Talk about your favourite books/music/movies, your hopes and dreams, your fantasy holiday destination, reminisce about when you met, tell them things they don’t know about your childhood and growing up. Put some music on and dance in your lounge room. Have a moonlit picnic in the backyard. Or hold hands for a stroll around the local park. Whatever you do, make sure to take the time to cherish this relationship.
  • Watch the self-talk. We can be horrible to ourselves, especially when we’re feeling down. “I’m fat”, “I’m hopeless”, “I’m a terrible mum/dad/partner”, “I’m a failure” – sound familiar? The critical things we say to ourselves really undermine our mood and our mental health. They can be so destructive. Some simple things you can do to negate these thoughts are:
    • Ask yourself if you’d talk to someone else the way you talk to yourself. The answer is likely no, so don’t talk to yourself this way. This will take some practise, but keep at it.
    • Ask yourself why you think you’re any of these things. And don’t be overly critical of yourself. Again ask yourself if you’d judge others with these labels, or so harshly.
    • Address these thoughts. If you think you’re overweight, and that makes you unhappy, what can you do to work on this? If you think you’re hopeless, why? It’s such a vague concept. What makes you think it? Is there something underlying it, or you’ve just had a bad day when a bunch of things haven’t worked out as you’d hoped.
    • Now give yourself a break. We’re all learning to live, work and exist in a really trying and stressful time, so we need to be kind to ourselves and others.
  • Stay active. One of the best things you can do to boost your mood is regular exercise. When you exercise your body releases chemicals such as endorphins, serotonin and dopamine into your bloodstream. They’re sometimes called ‘feel-good’ chemicals because they boost your mood and make you feel good. They also interact with receptors in your brain and ‘turn down the volume’ on your pain system. Exercise has so many other wonderful benefits. It’s why we go on and on about it 😉And when you combine it with a bit of sunshine, it’s the best feeling ever 😊
  • Do something for others. Focusing on others can take your mind off your own anxiety and stress. Send a letter or card to a friend just to say hello and let them know how important they are. Write a note to an elderly neighbour and offer to bring them groceries or take their bins out. Volunteer for a charity or community group. Check the Volunteering Australia website to learn about volunteering opportunities or contact your local community group, sporting club, park, school. Become a Citizen Scientist! There are research projects across Australia looking for ordinary people to take part across a wide range of sciences from animals to information and computing to water studies.
  • Take time to listen. When someone is sharing their concerns/stresses/anxiety – really listen to them. It can be easy to leap into ‘let’s fix it’ mode because we want to help those important to us. But sometimes all someone wants is for their fears, concerns and worries to be heard and validated. If they ask for your help, then jump in. Do some problem solving together, but wait to be asked. Or ask if they’d like your help before offering advice.
  • Be careful with alcohol and other drugs. Recent research by The Alcohol and Drug Foundation (ADF) has found that since the pandemic began more Australians are drinking, and people are drinking more. While you might think alcohol makes you feel better, and more able to cope with your anxiety and stress, alcohol is a depressant and will affect your mood, ability to sleep and can make existing mental health issues worse. Find out more in this article from Beyond Blue. The ADF also has an online tool to help you change your habits if you’re finding yourself drinking too much.
  • Talk with a professional. Whether it’s a psychiatrist, psychologist, mental health coach or a counsellor – seek professional help if you need it. You don’t need to put up with mental health issues – there’s help available. And the Australian Government recently announced that they’ll provide “10 additional Medicare subsidised psychological therapy sessions for people subjected to further restrictions in areas impacted by the second wave of the COVID-19 pandemic…the additional Medicare subsidised sessions will allow people in eligible areas who have used their 10 sessions to continue to receive mental health care from their psychologist, psychiatrist, GP or other eligible allied health worker.”(2) 

Final words

We often focus so much on our physical health, that caring for our mental health is pushed to the side. There are just too many commitments and other things competing for our time and energy. But we need to take care of our mental health so that we feel strong and resilient enough to get through these constantly changing and crazy times. This article has just skimmed the surface of the many things you can do to look after your mental health. If you’re feeling overwhelmed, sad, stressed, afraid or angry, decide to do something about it. You can feel better, you can take control. One step at a time.

Crisis support

If this article has raised some issues with you or you feel like you need help during this stressful time, there’s help available. Contact Lifeline Australia on 13 11 14 for 24 hour crisis support and suicide prevention. https://www.lifeline.org.au/about-lifeline/contact-us

Contact our free national Help Line

If you have questions about things like managing your pain, COVID-19, your musculoskeletal condition, treatment options, telehealth, or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

More to explore

References

  1. An illustrated guide to BACE self-care
    ABC Life, 23 April 2020
  2. Additional COVID-19 mental health support
    Department of Health, Australian Government, 2 August 2020

Photo by Matthew Henry on Unsplash


dog.jpg
13/Aug/2020

The purr-fect treatment for COVID and MSK conditions!

In the midst of all of the stress, unhappiness, boredom and frustration of this pandemic, something that always lightens my heart is the presence of my cats. Their antics while I work from home are so entertaining (and often distracting 😊).

And nothing lifts the spirits more than seeing ridiculously happy dogs in the park as they take their owners for a walk 🐶.

There’s a reason we share so many animal memes and videos. Animals take us out of our own world for a moment, and make us smile and laugh out loud with their boundless joy and exuberance.

In the absence of a specific treatment or vaccine for this pandemic I think our pets, and the animals around us, are the perfect therapy. They’re always ready for walks, pats, cuddles and conversation. They ease our loneliness, they listen to our rants, they don’t judge our moves as we dance around the house 😉. They give us a reason to get out of bed, to be active and to just keep going when things seem bleak.

Apart from helping us through these tough COVID-times, our pets are wonderful therapy for helping us manage our chronic conditions. They distract us from our pain and can help us manage our anxiety.

Research has shown that owning a pet can:

  • decrease cholesterol levels and blood pressure
  • decrease feelings of loneliness
  • reduce your stress
  • improve your mood
  • increase opportunities for exercise and outdoor activities.

With all of that good stuff, it’s no wonder almost two-thirds of Australian households have a pet, and 90% of us have had a pet at some time. (1)

The time’s right – let’s get a pet!

Hold your horses for a minute. If you’ve been thinking of getting a pet, and you think now’s the right time, it’s important that you do your research. It’s easy to get swept up in the excitement of adopting a pet. Especially now in the thick of a global pandemic and you’re feeling lonely or bored.

But you need to make sure the fit is right for you and the animal. You need to be willing to take on the pet for the entirety of its life. That’s a big responsibility. You need to have space for them, be able to afford them (including food, bedding, vet bills, vaccinations, litter, boarding), have time to play with them and exercise them.

The RSPCA has several resources to help you decide on the right pet for you. Check the More to Explore section below for links.

I love animals, but I can’t have a pet 🙁

Sadly pet ownership isn’t an option for everyone. You may live somewhere that doesn’t allow pets, you don’t have space, you’re allergic or you live with someone who is, or you work long hours and aren’t home very much.

If that’s the case, but you want to be around animals more, there are lots of other options:

  • offer to walk a family members/friends/neighbours pet. Just make sure you follow all the COVID requirements for your area, including washing your hands thoroughly before and afterwards.
  • volunteer your time at an animal shelter – there are lots of things you can do – playtime socialisation, patting cats, walking dogs.
  • look after a family member or friends pet when they go on holiday (remember those? 😉).
  • think outside the litter box. There are others pets you can adopt that may be an option including fish, birds, spiders, mice, rabbits, ferrets and rats. They may provide a bit more flexibility than the traditional cat or dog ownership.
  • watch videos online. The internet is practically one big animal video…crazy cats, daggy dogs, goofy goats. It’s all there waiting for you to find. And even though you’re not in physical contact with an animal, this connection can boost your mood and relieve stress.

What about COVID?

According to the World Health Organization “several dogs and cats…in contact with infected humans have tested positive for COVID-19. In addition, ferrets appear to be susceptible to the infection…however, there is no evidence that these animals can transmit the disease to humans and spread COVID-19.”(2)

Phew. But what if you get sick?

First – the Australian Veterinary Association advises that if you get COVID-19, you should minimise close contact with your pet during this time, such as hugging, face to face contact or sleeping on your bed.(3) 😥

Second – you have to isolate until the Public Health Unit lets you know you can go back into the community.

That means you can’t leave your house except in an emergency or to get essential medical care. But if you have a pet, you might need some help. You may not feel well enough to care for your pet/s, you may need more food and supplies for them or need someone to take your dog for a walk. Or your pet may need to see the vet.

Some things you can do:

  • order food and other essentials online, via pet supply stores or your grocery store, and have them delivered to your door
  • ask a friend/family member/neighbour to pick up supplies for your pet, or take your dog for walks
  • if you’re too sick to look after your pet, ask a friend/family member/neighbour if they can take them in, or look after them
  • if your pet is unwell and needs to see the vet, don’t leave your home. Call your vet and ask for their advice. They’ll work with you to ensure your pet gets the treatment they need while keeping vet staff safe.

It’s vital that you take all precautions to ensure that whoever helps you isn’t exposed to you and the virus. You’ll also need to be mindful of current restrictions. Check your local state/territory health website for info.

Finally – the Battersea Dogs and Cats Home (UK) has some information on other things you can do to care for your pets if you’re ill or have to self-isolate due to coronavirus, including brain games to keep your dog occupied and happy. This is a general guide. Please be mindful that some of the restrictions in the UK are different to those in Australian states and territories.

Coming out of COVID-cray-cray

One day things will calm down and we’ll spend less time at home. We’ll be able to go to work, visit friends and stay away from our homes for longer periods of time. So we need to help our pets – those wonderful little creatures that have kept us sane during an insane time – get ready for this change. They’ve had us for AGES, and they’ll miss us being around all the time. This may cause them unnecessary stress and anxiety. The RSPCA has written a great article full of tips and advice on how you can make this transition less stressful for your pets: How can I prepare my pets for easing of COVID-19 restrictions? 

Contact our free national Help Line

If you have questions about things like managing your pain, COVID-19, your musculoskeletal condition, treatment options, telehealth or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

More to explore

References

(1) Pets in Australia: A national survey of pets and people
Animal Medicines Australia, 2019
(2) Q&A on coronaviruses (COVID-19)
World Health Organization, 17 April 2020
(3) Advice from the Australian Veterinary Association to pet owners: COVID-19 and companion animals
Australian Veterinary Association Ltd

Photo by Danika Perkinson on Unsplash


working-from-home-chaos.jpg
16/Jul/2020

We’re used to having a certain amount of control and consistency in our lives. Before COVID our lives were fairly predictable and we generally knew what was coming. It made us feel secure and settled.

But at the moment it’s almost impossible to know what’s coming. Things are constantly changing and there’s so much we can’t control because of this new world we find ourselves in.

The problem is that when we feel like we have little or no control, we can start to feel more anxious and stressed. Apart from the significant impact this can have on our mental health, we know our physical health is negatively affected by periods of increased stress and anxiety. Our pain and fatigue becomes more intense, our sleep is affected, as is our concentration and blood pressure. We may also get more frequent headaches and stomach upsets.

So if we can take back some control, we won’t feel so powerless. This can help reduce the impact of stress and anxiety on our health.

But we’re in a pandemic – what can I control?

I’m glad you asked. While there are lots of big picture problems we can’t change, we can focus on the small, personal things that affect ourselves, our family and friends and our community.

Start with rituals and routines

Work – Hands up if your working from home attire is something you couldn’t wear to work even on a casual Friday? Many of us have relaxed into trackies, slippers and other comfy clothes. Unless we’re on a video chat, in which case our top half is more presentable 😁.

But this has the effect of blurring the lines between work and home life; just when we really need that distinction to give us work/life balance. And while I won’t go so far as to suggest we all get dressed in our pre-COVID work clothes (though some of you may do that) making a few simple changes may help solidify the lines between work and leisure.

In a recent article in The Age, Melissa Singer wrote that when she’s working she puts on her work shoes, even if she’s wearing comfortable, loungy clothes. At the end of the day she can kick them off. This is her signal that work is done for the day.

You can do similar things like putting on some perfume/aftershave, lipstick, a favourite work shirt, or putting your work away in a briefcase or work bag at the end of the day. They’re things we associate with work, and when we’ve finished work, we should go through our end of work day routine.

And if you can, put your work out of sight so it’s not in view. Even if that means putting a sheet over it. Create a new work routine that helps you put work aside so you can relax and enjoy your leisure and home time.

Daily routines – It’s important during times of change and uncertainty to have a daily routine that you stick to. It will help you feel more in control of your life and what’s happening at the moment.

Your routine is very specific to you and your life, and will be affected by what you need to do in your day, if you have people depending on you, if you’re working from home, have school work (or need to help others with school work) etc.

It might help to sit down with the members of your household and create a calendar that includes everyone’s commitments and needs. Things to think about when creating your calendar:

  • Get everyone involved. It’s vital that everyone feels that their needs matter and they’re being heard.
  • Include specific time for fun stuff, exercise and connecting with family and friends.
  • Keep your weekends separate – this is really important so that you can get your chores done (sadly the laundry doesn’t stop because of a pandemic) and you have time to do creative stuff, exercise, and get a break from the workday routine.
  • Be very clear on your hours. It’s really easy to lose track of time. If you find this happening, set reminders on your phone to alert you.

Birthdays, weddings, graduations, funerals – These are big events for us all. They make us feel connected with our people. And while there may be some restrictions depending on where you live, it’s important we continue to mark these occasions in whatever way we can. In person, via video or phone. We can send celebratory or condolence cards; we can even go the extra mile and make our own 😊 We can write letters and actually put down on paper how much people mean to us. I can guarantee that this will mean so much to the recipient 💗.

Things are different, but there’s no reason we can’t still connect when it comes to the important occasions in our life. Or just on a random Tuesday 😄

Our health

We need to continue to look after ourselves. We have musculoskeletal conditions, so we need to continue to manage them as best we can. That means staying in touch with your healthcare team, alerting them to any changes or concerns, exercising, getting your regular tests done when they’re due, managing your weight and looking after your mental health.

Many of us have other health conditions as well. So we need to manage those too. Looking after your health is a really tangible thing you can do to feel in control in an upside down world.

The COVID three

This would be the worst band name ever, but it’s stuck in my head from all the ads in the media. Which I guess is the point 😉.

We can control how we react to the pandemic and reduce our risk of becoming infected, or spreading the virus, by following what Deputy Chief Medical Officer Dr Nick Coatsworth calls the COVID 3.

Wash your hands, physically distance yourself from others and consider downloading the COVIDsafe app. Stay home if you’re unwell and get tested. Cough and/or sneeze into your elbow. Consider wearing a mask. Use hand sanitiser when you don’t have access to soap and water. And follow the advice of the chief health officer in your state or territory. Wait, hang on, that’s 10 things 😉.

Oh well, just stay safe people. Stay kind. And look after yourself and others.

Contact our free national Help Line

If you have questions about things like COVID-19, your musculoskeletal condition, treatment options, telehealthmanaging your pain or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

More to explore

Reference

  • Even behind the curtain of Zoom, the show must go on
    The Age, 9 July 2020

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02/Jul/2020

We’ve been noticing an increasing number of posts on social media and calls to our Help Line from people with musculoskeletal conditions, autoimmune conditions or with weakened immune systems who are feeling really anxious and vulnerable at the moment.

In the general population there’s a giddy exhilaration about restrictions easing. Unfortunately this seems to have led many people to forget all of the good things they’ve been doing over the past few months to flatten the curve. People are gathering in large numbers and forgetting all about physical distancing and giving others plenty of space.

That’s scary because most of us are still susceptible to the virus. And if you’re more at risk than others, it can make you feel really helpless and exposed.

So what can you do to look after yourself?

Acknowledge your feelings

It’s a crappy, crazy time, so recognise that and allow yourself to feel frightened or anxious, cry, have a freak out, and then move on. Don’t bottle these feelings up or pretend everything’s fine. All of our feelings are valid and important – you don’t have to put on a happy face or turn that frown upside down. You need to acknowledge how you really feel.

However if it feels like these feelings are taking over and they’re all you can focus on, talk to someone – your partner, a trusted family member or friend, your doctor or a mental health specialist.

Talk to your doctor

Make sure you keep your healthcare team up-to-date with how you’re doing – both physically and mentally. Continue to follow your treatment plan as prescribed, and if you have any issues contact your team immediately. If attending health appointments in person feels unsafe, use telehealth if you can. Obviously there are some appointments that will require you to attend in person – for example blood tests and scans – however there are many appointments you can attend from the comfort and security of your own home.

It’s also important that you don’t change or stop your medications without talking to your doctor, regardless of what you may see online or in the news. A recent survey of more than 500 patients attending Monash Health’s Rheumatology Department found that over half were concerned that their medications would increase their risk of getting COVID-19, and more than 75% were concerned that their medications would increase the severity of the disease if they did get it. There’s a lot of misinformation floating around about medications and COVID, so if you’re worried, contact your doctor and get their expert advice.

Stay home

If you’re able to stay home, do it. The best way to avoid contact with someone who may have the virus is to stay at home. This is the advice of our health officers, especially if you’re in an area that has outbreaks. And quite frankly it’s so cold in parts of the country at the moment, it feels much better inside than out!

So stay home when you can. Use telehealth to access your health professionals, go online to order your shopping and have it delivered (or have a family member/friend pick it up for you and leave it at your door), stay in touch with your people using video chat and phone calls, use exercise apps or online videos to keep active. Technology allows us to stay connected while staying home.

Work from home if you can

This will help reduce your risk of coming into contact with someone with COVID and other contagious illnesses like the flu. However if you can’t work from home, your workplace is required to have in place safeguards to protect you including physical distancing measures, access to soap and water and/or hand sanitisier, and clean and disinfected work spaces. For more information visit the Safe Work Australia website.

Keep practising good hygiene

This is just something we need to live with from now on. Wash your hands regularly and thoroughly (for at least 20 seconds), use hand sanitiser when you don’t have access to soap and water, cough or sneeze into your elbow, throw tissues into the bin after use and wash your hands immediately, clean and disinfect your surfaces with soap and water and a disinfectant. It’s important to clean before disinfecting because organic matter and dirt can reduce the ability of disinfectants to kill germs.

Wear a mask

When you do have to venture out, consider wearing a mask, especially if you have to catch public transport or you need to go to a location where physical distancing may be difficult. Read our updated blog about face masks for more info.

Get vaccinated

We’re all being urged to get the flu vaccination this year. This pandemic is overlapping with our flu season and while flu numbers in Australia are low due to our physical distancing measures, this may change. So see your doctor (if you haven’t already) and get your flu vax.

Ask for help

People living with health conditions are tough and resilient. We want to be able to do everything ourselves. However sometimes that’s not an option and we need to ask for help. This can be really hard and can feel like we’re giving away our independence. However this is a global pandemic – so asking for help when you need it is the smart thing to do – especially if it helps you look after your physical and mental health.

Get support from others who understand

There are some great peer support groups who meet online. You can chat with them, share your worries and concerns, get useful info and gain support from people who understand exactly what you’re going through. Being a part of these groups also give you the opportunity to give back and provide support to others.

Contact our free national Help Line

If you have questions about things like COVID-19, your musculoskeletal condition, treatment options, telehealthmanaging your pain or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

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25/Jun/2020

The last week has seen a large number of new cases of COVID-19, particularly in Victoria. With this large increase in the number of active cases, should we be worried?

Well – yes and no. Let’s explore some of the issues.

We’re dropping our guard

SARS-CoV-2 (the virus that causes COVID-19) is like a mythical beast. It’s caused so much damage and devastation – both here and globally – but most of us haven’t faced it. It’s hard to stay vigilant against something that seems so elusive.

So we drop our guards and our standards along with them.

It’s absolutely understandable – it’s been a long road so far, we’re sick of being isolated, we want life to go back to normal.

“I wish it need not have happened in my time,” said Frodo.
“So do I,” said Gandalf, “and so do all who live to see such times. But that is not for them to decide. All we have to decide is that to do with the time that is given us.”
J.R.R Tolkien – The Fellowship of the Ring

But because most of us haven’t been exposed to the virus, we’re still susceptible. And some people are more at risk than others of becoming very ill if they develop COVID-19, including people with immune issues and certain other health conditions.

So we need to maintain our vigilance.

Community transmission

Most of the new cases can be linked to people returning from overseas and specific clusters where the origin of the virus transmission is known.

However there are some cases where we have absolutely no idea how/when/where a person became infected. This is known as ‘community transmission’ – a person becomes infected with the virus but they’ve had no contact with a known case.

They may have been in contact with someone who’s asymptomatic (infected but don’t feel unwell or show any symptoms) or someone who’s pre-symptomatic (infected but not yet showing symptoms). Or they may have come into contact with someone who thinks they have a bit of a cold, or even someone who suspects they have the virus but isn’t self-isolating 😪.

The issue of community transmission is why we need to remain on guard against this virus. Just because restrictions have been easing doesn’t mean we can ease up on our physical (social) distancing, washing our hands as often as possible, using hand sanitiser if there’s no access to soap and water, sneezing and coughing into the elbow, staying home when we’re sick and getting tested if/when we develop symptoms, however mild.

Remember, symptoms of COVID-19 are:

  • fever
  • chills or sweats
  • cough
  • sore throat
  • shortness of breath
  • runny nose
  • loss of sense of smell.

For more information about symptoms and to see if you or someone you care for may have the virus, use the healthdirect Coronavirus (COVID-19) Symptom Checker. Answer a few simple questions to find out if you need to seek medical help or be tested. Or call the National Coronavirus Helpline on 1800 020 080, 24 hours a day, seven days a week.

Winter is here

And for most of Australia there’s is a bit (or a lot) of chill in the air 😱. Which means we’re staying indoors, huddling close together to stay warm, keeping the windows closed to keep the cold out and the warm in. Unfortunately all of these things make it easier for germs to spread. We’re close together and there’s little ventilation. Perfect to help the little buggers move from person to person.

Along with the cold weather, we’re seeing more people gather together as restrictions ease and as boredom well and truly sets in. This’s a big problem. On a recent trip to the local shopping centre I was shocked by how many people I saw –most weren’t allowing 1.5 metres between themselves and others, people were hugging, coughing into their hands, not using hand sanitiser when entering stores…all of these things allow germs to spread through the community. Needless to say I hightailed it to the closest exit and went home 😑

It’s cold and flu season

This pandemic is overlapping with our flu season. Yay 😒 Currently flu numbers in Australia are low due to our physical distancing measures. However, this may change for the same reasons we’ve seen increases in COVID-19 cases.

There’s also the potential that people may become infected with the flu and COVID-19 at the same time, which, to put it mildly, isn’t ideal. While we don’t know if this leads to more severe cases of both infections, the immune system will be weakened by fighting two infections. And if a person’s immune system is already weak due to another health issue, this has the potential for very serious outcomes.

Finally if flu numbers do increase as we continue through our flu season, it will have an impact on our healthcare system, which is already working overtime because of the pandemic. It seems like so long ago, but the 2019 flu season was our worst flu season on record.

So for all of these reasons we’re being urged to get our flu vaccination this year.

This is also a time of year when many of us succumb to colds. Coughing, a runny nose or sore throat may be symptoms of cold, allergies, the flu or COVID-19. If you experience these symptoms, don’t just assume it’s a cold or your allergies flaring up. The same goes with muscle soreness and a fever. For some people with musculoskeletal conditions, this may be a symptom of a flare. Or it may be your body displaying signs of COVID-19. The best thing you can do is stay home and contact your doctor – and if recommended – get tested.

So should we be worried about these COVID outbreaks?

We should be concerned because most of us are still susceptible to the virus, and some of us are at risk of becoming seriously ill if we become infected with COVID-19.

So stay at home if you’re unwell, know the symptoms of COVID-19, wash your hands often and thoroughly, cough/sneeze into your elbow, maintain physical distancing measures and continue to follow the advice of our health officers.

But we shouldn’t become so worried that we don’t get out (safely and responsibly), that we don’t live our lives. We were able to keep the numbers down for months. We can do it again.

Contact our free national Help Line

If you have questions about things like COVID-19, your musculoskeletal condition, treatment options, telehealthmanaging your pain or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

More to explore


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04/Jun/2020

As COVID-19 restrictions came into force at the end of March, life as a Musculoskeletal Help Line Nurse began to change. Like many who were lucky enough to be able to work from home, I packed up my office, put it in the boot of my car and set-up my new workspace at home.

Work looked a little different now – face to face meetings became Zoom meetings, COVID-19 health news dominated our searches and we began recording videos to keep consumers updated. But most importantly one constant remained – we were still on the end of the phone or email for when a consumer needed some help or advice.

While the usual enquiries kept coming, there were also stories of personal struggles during the lockdown. People shared their feelings of anxiety surrounding social isolation, their vulnerability and how all too often their exercise routine had diminished, and their pain had increased. We talked over ways to try and overcome this – meditation, mindfulness, online exercise, pain management strategies etc – but sometimes it was just enough to have someone to talk things over with, and to feel like someone was really listening.

While the struggles were evident, it was also lovely to hear reports of some positive experiences that emerged. Social isolation forced many of us to slow down, to reflect on how much we try to squeeze into a day/week, and perhaps allowed us to reflect on the simple things in life that make us happy. For some it was spending more quality time with their immediate family, others enjoyed time to potter in the garden, clear out the cupboards, do some DIY or simply relax with a good book. In a hectic world, pressing the pause button seemed to bring a little light relief in one form or another.

As a nurse I am privileged to be able to share in peoples life experiences, including their ups and downs, and as we all get used to the ‘new normal’ I hope that I can continue to provide a friendly ear to make the COVID-19 journey just that little bit easier.

Clare

And some feedback from one of our recent callers:

“Thank you so much for your caring, helpful time with me, giving me very important vital information that I truly need in this very big, busy, fast city…I have received your email with excellent advice in all possible ways and hope for a better way of going along this painful journey with chronic conditions…in which I may be able to benefit and try…and not to feel so alone. I truly hope that things will change for the better. Thank you again Anne, have a gentle relaxing evening and keep warm. Can’t wait to see and read all the goodies inside the email you sent me. With best wishes and kind regards, VC”

Contact our free national Help Line

If you have questions about things like COVID-19, your musculoskeletal condition, treatment options, telehealthmanaging your pain or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.


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07/May/2020

Hands up if you’re feeling tired at the moment? Or if you’re too weary to raise your hand, just a brief nod will do it 😉 It seems like we’re a nation of tired people at the moment (😪).

Why is this? We’re not going out like we used to, to the movies, restaurants, family gatherings, to see friends, sports events, or take the kids to all of their extra-curricular activities. We should be swimming in time and feeling relaxed and rested, right?

Ah, no.

We’re stressed

Stop me if you’ve heard this before but we’re going through unprecedented times. This pandemic is causing massive disruptions to our lives, our families, our work and our routines. This constant uncertainty causes us to feel stressed. All the time.

When we’re stressed our bodies release adrenaline. It’s so we can react to a crisis, the old ’fight or flight’ response. But when the stress is constant, as many of us are feeling at the moment, this has an effect on our health – including making us feel physically and mentally tired.

There are lots of things you can do to manage stress. By understanding what’s causing your stress, you can start to manage it. This may include things like developing a new routine (and sticking to it), exercising, talking with your family about how you’re feeling, finding ways to relax, making sure you’re eating a healthy diet and drinking enough water, getting a good night’s sleep and avoiding excessive use of alcohol and other drugs.

We’re staying indoors more

Because of restrictions we’re staying inside our homes more. So we’re not getting exposed to as much sunlight as we normally would. A lack of sunlight causes the brain to produce more of the hormone melatonin, which makes us sleepy.

To deal with this, schedule time every day to go outside for a walk or stroll in your yard, open your blinds or curtains as soon as you get up and expose yourself to as much sunlight as you can. It’ll help you feel more awake and improve your mood. Just think how much better you feel after being stuck indoors when you get out into the sun. It makes you feel so much more energetic and alive! So this one’s a no brainer. We just have to make time to do it.

We’re sleeping less (or more) than usual

Let’s face it, since this all started our usual everyday routines have been shot to pieces. Work, home life, family, socialising, shopping – it’s all so different at the moment. When you add stress to the mix, our sleep is often affected.

You may find you’re sleeping less than usual because you’re working long hours to catch up on work after spending the day home schooling the kids, or you’re watching more TV and spending more hours online, or stress is causing you to feel more pain and you’re having issues sleeping through the night.

Or you may be sleeping more – trying to rid yourself of this constant feeling of tiredness, or because you’re bored, or because it’s cold outside and you’re feeling cosy and warm indoors, or because you’re feeling sad. Not enough sleep, too much sleep and poor quality sleep will all increase how tired you feel.

That’s why it’s important that you stick to a sleep schedule – even on the weekends. Get out of bed in the morning and go to bed at night, at the same time every day. Your body needs this regularity for your internal clock to function properly, and to help you fall asleep and wake up more easily and feeling more refreshed.

And if you’re regularly finding it difficult to sleep or get out of bed because you’re feeling really sad or down, it’s a really good idea to talk with someone about this, whether it’s family, a close friend or your doctor. Please don’t ignore this.

We’re exercising less

Many of us are finding we’re exercising less because we don’t have access to our warm water exercise classes, tai chi, gyms and exercise groups. Not getting enough exercise can make you feel sluggish and tired. If this continues for some time, we start to get out of shape and feel less inclined to exercise. So it’s really important to make exercise – whether it’s online videos and apps, walking, dusting off your old exercise DVDs, or dancing around the living room – an essential part of your everyday routine. And get the family involved. Everyone needs to be exercising and staying active for our physical and mental wellbeing. If you’re home alone, use a video app to call a friend and exercise together. You’ll find you’ll feel more energised and happier when you’re exercising regularly.

We live with chronic conditions

Apart from all of above affecting how tired we’re feeling, we live with chronic musculoskeletal conditions and other health issues. These often cause us to feel fatigued. Many of our medications and living with chronic pain can also make us feel excessively tired. When you add a pandemic on top of that, the unique issues you’re facing – how the virus may affect you, worry about being more at risk, how to safely access your healthcare team, navigating telehealth – it can heighten you’re feelings of fatigue.

Many of the things we’ve looked at – such as establishing a routine, getting adequate sleep, eating well, exercising and staying connected with your family, friends and work colleagues will help you with some of these issues.

You can also get help from your GP and from the nurses on our Help Line. Contact a peer support group or go online and connect with others dealing with similar things. Even just talking with others who know exactly how you’re feeling can help you feel less isolated.

We may need to talk with our doctor

Finally if you’re concerned that your tiredness is due to more than just the reasons listed above, it might be worth talking with your doctor about it. Your tiredness may be caused by other things like vitamin deficiency (for example iron and vitamin D), side effects of your medications, feeling sad, anxious or depressed or it may indicate another health issue. So make an appointment to discuss it with your doctor – either in person or via a telehealth consultation.

Contact our free national Help Line

If you have questions about things like COVID-19, your musculoskeletal condition, treatment options, telehealthmanaging your pain or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

More to explore

Photo by Tracey Hocking on Unsplash


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07/May/2020

Anxiety and COVID-19

Have you noticed how everything seems heightened at the moment? Our stress, fear, boredom, tech issues (meh) and random acts of kindness. Everything we feel or experience seems so much bigger.

We’re having to find ways to manage this “big-ness” as we journey through COVID-19 and isolation. But that’s cool…

I told myself I was ok. Dealing with the same old stuff everyone is dealing with – except home schooling (phew) – I’m in serious awe of the parents out there doing the home schooling deal – wow!

Anyway I told myself and everyone else how fine I was. Busy, busy, busy. Lots to do. I’m working, I have a wonderful supportive partner, I have a roof over my head, I have food and toilet paper. I’m fine.

And then I wasn’t.

Like a lot of people I struggle from time to time with anxiety. And it’s been getting a little tricky lately keeping it under control. I was having sleep issues, stressing about things outside of my control, being snappy to those around me. But I told myself I was fine.

Until the day I took a break from work and went for a short walk. My heart started racing and I had to wrap my arms around myself because I felt like I was about to fly into a million pieces. I hurried home and got back to work. And I ignored it.

From this fragile state it only took a slight incident to send me over the edge and I fell apart. That’s when I realised I wasn’t fine, like I’d been telling myself. I wasn’t ok. I was a mess.

So it was time I actually started practising what I preach. I needed to take care of me.

It’s crazy – I understand the importance of self-care but I was just “too busy”, “too dedicated”, “too indispensable” to stop. That’s what my anxiety was telling me….”busy, busy, busy, can’t stop, must keep going, work all the hours”. So my regular exercise, healthy diet, relaxation, staying hydrated, making time for family and friends, managing my chronic condition and health in general – all of it – had gone out the window weeks ago.

But my body had decided we’d had enough.

I took a day off work (!) and went for a long walk in the park near my home. I called my adorable five year old niece and chatted about the things that were happening in her life and told her about the antics of my two crazy cats just to hear her laugh. I rode my bike in the sun. I had a bubble bath and read my long neglected book. I called a friend. And I took time with my partner to relax, cuddle and have a quiet evening with no screens allowed.

I’m feeling much better for having taken this time. I’m not 100%, but I’m working to manage my time, my stress and anxiety better than I had been.

I decided to write this blog about anxiety because I’m sure I’m not the only one out there who’s “fine”.

We’re living through extraordinary times that have come out of nowhere. We weren’t able to prepare ourselves for it, because we’ve not had to deal with anything like it before.

We exist in a new “normal” that’s anything but normal. So it’s easy for anxiety, stress, frustration, fear, loneliness and all kinds of emotions to sneak up on us, and absolutely blindside us.

We need to give ourselves a break and remember we’re doing the best we can.

But we also need to be honest when we ask ourselves if we’re ok. Don’t just toss out the automatic “I’m fine”. Many of us are so used to doing that when someone asks us about our musculoskeletal condition. It’s like a reflex – “I’m fine”.

So ask yourself “am I really ok?”. Not just on the surface, but deep down where we hide the stuff we don’t want anyone else to see.

And if you’re not, what can you do to look after yourself? Is it putting in place or updating a self-care plan? Is it asking for help – from family, friends or your doctor? Is it talking with your boss so you can take some time off to rest, relax and rediscover what’s important? Is it joining an online peer support group or catching up with friends? Is it setting goals or creating a new routine that makes time for self-care? Whatever it is, it’s important that you’re honest with yourself and others and if you’re not ok, say it. Don’t ignore it.

Contact our free national Help Line

If you have questions about things like COVID-19, your musculoskeletal condition, treatment options, telehealthmanaging your pain or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

More to explore

Photo by Grace Madeline on Unsplash


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30/Apr/2020

Have you noticed how many more people seem to be out and about – in the shops, on the road, walking in the park? And even though restrictions haven’t changed yet, many seem to have become a bit more relaxed when it comes to their activities and physical distancing?

While many of you have self-isolated in the past because of your musculoskeletal condition or other health reasons, what we’re all experiencing now is unprecedented. And for it to go on this long, with only a glimmer of light at the end of the tunnel, it’s no wonder we’re all going a little stir crazy.

There may be many reasons for this:

  • In Australia we’ve done exceptionally well at flattening the curve. But that means most of us don’t know anyone affected by COVID-19. So the virus doesn’t seem quite real to a lot of us.
  • We started iso thinking it was a chance to do the odds jobs, hobbies, reading, Marie Kondo-ing your space etc. And we’ve either done all of those things, or we’ve realised there was a reason we didn’t do them in the first place – we don’t want to! So now we’re getting a bit bored.
  • Decisions are being made that affect our lives, our families, our work and finances. And most of the time we have no say in these decisions. So we feel out of control.
  • The reality of home schooling, the chaos of everyone working from home, the isolation of being cooped up in your house alone, the constant internet and tech issues, fighting for space, the endless baking of banana bread…we’re over it.
  • We’re social beings, but we’re having to make do with virtual almost everything. But phone and video calls can’t compete with or replace the face-to-face connections with our family and loved ones. We want and miss our physical interactions.
  • All of the restrictions are a bit confusing – especially since every state/territory has their own specific set. So we’re confused, and a little jealous of the areas that are slowly easing restrictions.
  • We just want things to return to normal 😢.

But we really need to adhere to the restrictions in our state/territory.

It’s hard. But we’re up for the challenge 🙂. So when you start getting a bit itchy or grumpy or frustrated, here are some things you can do:

  • Remember why we’re doing this. Think of the health system and the frontline workers and essential services. Think of the vulnerable in our society (which may indeed be you or someone you care about).
  • Remember there are outliers. People have become very seriously ill or have died from this virus for reasons we don’t understand. There are still so many unknowns when it comes to COVID-19 – so not following the advice from our health officials will put you and others at risk.
  • Check the restrictions relevant to you. Visit the website of your state/territory health department so you know what you need to be doing.
    Australian Capital Territory
    New South Wales
    Northern Territory
    Queensland
    South Australia
    Tasmania 
    Victoria 
    Western Australia
  • Stick to your routine. Get up at the same time each day. Exercise regularly. Eat healthy meals. Plan time for fun and creative things you can do in and around your home.
  • Connect with others. Yes, we’re getting sick of our phones and computers (who thought they’d ever say that ??) but they’re the safest way for us to connect with the people important to us. So do it. Pick up the phone or get on your computer and make a call. Talk about anything other than the virus. Reminisce about fun times, silly things you’ve done together, jokes you’ve heard. It’s a great way to give yourself a lift when you’re feeling down. Contact the people you know are on their own and may be struggling. See how they’re doing and if you can help in any way. I know I keep saying it, but we really are in this together.
  • Set yourself a challenge or goal. It may involve looking after your health – e.g. exercising 30 minutes a day 5 days a week – or getting your finances in order, or starting an evening book club with the kids, or scheduling time each day to meditate/read/listen to music/relax, or plant a vegie garden, or doing that 3,000 piece jigsaw…Think of something you really want to do. Not the things you thought of at the start of iso, but something that seems more relevant to you 2 months into isolation – and set yourself the challenge to do that. If you encounter obstacles, that’s fine. Look for ways to manage them and move on.
  • Ignore the social media posts from the people who seem to be achieving amazing things during iso. You know the ones…they’ve learned a language, repainted their house, started a successful online business and written a book – all while working full time and home schooling 5 children under the age of 5. What a load of rubbish. Remember we generally use social media to present ourselves in the best light – it’s not always an accurate representation of what’s really happening. So take these posts with a grain of salt, or stop following them all together. It’s pointless comparing your situation with someone else’s. And it can make you feel stressed or inadequate, so try not to do it. You’re doing the best you can – so be kind to yourself.
  • Remember this will end.

Contact our free national Help Line

If you have questions about things like COVID-19, your musculoskeletal condition, treatment options, telehealthmanaging your pain or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.




Musculoskeletal Australia (or MSK) is the consumer organisation working with, and advocating on behalf of, people with arthritis, osteoporosis, back pain, gout and over 150 other musculoskeletal conditions.

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