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seated-at-register.jpg
22/Oct/2020

And things you can do to manage

Finding and keeping a job when you have a musculoskeletal condition can be difficult. Pain, fatigue, medication side effects and the unpredictability of your condition can all affect your ability to work.

The extent to which this happens will depend on many things such as the condition you have, e.g. back pain, rheumatoid arthritis, osteoarthritis, gout, how severe it is, how well it’s being managed and the type of work you do. Physically demanding work, such as building, nursing and farming, will be impacted by painful joints or restricted movements. And any work that requires you to focus and concentrate, especially for extended periods of time, will be affected by brain fog, pain and lack of sleep.

The good news is there are things you can do to help manage these issues. We’ve listed a bunch of strategies here. This is part 1 of our 2 part blog.

Note: we understand that some of these strategies may not be possible for all workplaces or conditions. However the majority of them can be adapted in some way to suit your needs.

Work with your healthcare team to ensure your condition is under control and well managed. This may involve your GP, rheumatologist, physiotherapist, podiatrist and/or occupational therapist. They’ll also help you develop a plan to manage at work when your condition flares.

Evaluate your workspace. Whatever your setting – office, retail, manufacturing, hospitality, transport – there are options for making it more supportive for you. The first step is to talk with an occupational therapist about the issues you’re facing and developing some strategies to help you manage them. They may include simple things such as being aware of your posture throughout the day and changing position regularly to reduce pain, strain and fatigue. They may also include changing your workspace to make it work for you.

For example:

  • using a standing/sitting desk
  • rearranging the setup so that items you use most often are close by
  • sitting on a chair or perch instead of standing for long periods
  • using a headset on your phone
  • getting lumbar supports for your chair or car seat
  • using a trolley to help you move heavy items.

Some of these options may be easy to do without going through your employer, but some changes may need their involvement. If your employer knows about your condition, then you can discuss these changes together. However if you’ve chosen not to disclose your condition, your employer is still obliged to make reasonable adjustments to your workstation or environment to ensure your comfort and safety. Things such as stand up desks, foot rests, wrist rests, height adjustable chair, ergonomic chair are all considered reasonable. For more information read our information on Employment FAQs and visit Safe Work Australia.

Take control of your pain. Chronic pain can affect your ability to do the things you want and need to do, your quality of sleep, your concentration and mood. Basically it sucks 😣. That’s why you need a toolbox of strategies for managing your pain. There’s no one size fits all when it comes to pain management. So having several strategies you know work for you, is essential. They may include gentle exercise, medications, heat and cold, stretches, massage, splints, braces and aids and equipment. It’ll take some trial and error, but it’s well worth the effort to find what works best for you. You can then pull them out of your toolbox when needed, giving you more control over your pain. Your doctor and physiotherapist can also give you tips for managing your pain while at work. For more information and practical tips for dealing with pain, read Managing your pain: An A-Z guide.

Along with pain, fatigue is a massive issue for people with musculoskeletal conditions. Fatigue is very different from just being a little tired. It’s overwhelming physical and mental tiredness that makes every activity a struggle. But there are things you can do to manage so that it has less impact on your life and your work. Find out how.

Acknowledge the unpredictability of your condition. It’s a fact that musculoskeletal conditions are unpredictable. You often won’t know you’re about to have a flare until one happens. Apart from increased pain, stiffness and fatigue, having a flare can be really stressful as you worry about getting things done – at work and at home. So having a plan in place for managing – before a flare occurs – means you can be proactive. This may involve developing a plan with your healthcare team that will help you cope at work, prioritising and pacing your activities so that you get any important, time dependent tasks done when you’re feeling your best, discussing flexible work arrangements (like working from home) with your employer, or taking time off work or reducing your hours until you can get the flare under control. The important thing is that you’re prepared, with a plan of attack in place, ready to go when needed.

Use your scheduled breaks. It’s easy when you’re feeling under pressure – whether it’s from your employer or pressure you’ve put on yourself – to ignore your lunch or tea breaks and just keep working. But this will only add to your stress, pain and fatigue. You need to take some downtime during your day to eat, drink and give your mind and body a break. If you can, get outdoors and breathe in some fresh air. When you return from your break you’ll feel better, have a clearer head, and be more productive.

For more info and tips check out part 2 of this blog.

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

JobsAccess
Australian Government
JobAccess is the national hub for workplace and employment information for people with disability, employers and service providers. It provides:

  • a wide range of info and services to help people with disability find and keep jobs, get promoted to better jobs, upgrade or expand their workplace skills
  • advice on modifying your work area, talking about your disability, training for your co-workers, negotiating flexible work arrangements and returning to work
  • the Employment Assistance Fund (EAF) which gives financial help to eligible people with disability and mental health conditions and employers to buy work related modifications, equipment, Auslan services and workplace assistance and support services.
  • and much more.

Work Assist
Australian Government
Work Assist can help you stay in work if you risk losing your job through illness, injury or disability.

I have a job and arthritis: Now what?
Arthritis Society Canada

Fatigue: Beyond tiredness
National Rheumatoid Arthritis Society (UK)

Sleep and pain
painHEALTH 

Managing flares
National Rheumatoid Arthritis Society (UK) 


Woman-sitting-back-pain.jpg
22/Oct/2020

And things you can do to manage

This blog was so full of info and strategies we had to split it into 2 parts 😊. You can access part 1 here.

But here’s a recap: We know finding and keeping a job when you have a musculoskeletal condition like back painrheumatoid arthritisosteoarthritis and gout can be really tough.

Pain, fatigue, medication side effects and the unpredictability of your condition can all affect your ability to work.

The extent to which this happens will depend on things such as the condition you have, how severe it is, how well it’s being managed and the type of work you do. Physically demanding work will be impacted by painful joints or restricted movements. And any work that requires you to focus and concentrate, especially for extended periods of time, will be affected by brain fog, pain and lack of sleep.

The good news is there are things you can do to help manage these issues. We’ve listed a bunch of strategies here. This is part 2 of our 2 part blog.

Note: we understand that some of these strategies may not be possible for all workplaces or conditions. However the majority of them can be adapted in some way to suit your needs.

Manage your meds. Sometimes medications cause side effects like nausea, headaches, lightheadedness and drowsiness. This can make it really hard to concentrate at work, and may in fact make it dangerous to perform some work duties such as driving or operating machinery. If you find that your medications are causing issues for you, talk with your doctor about possible alternatives you can use.

You may also need to have a review of your medications if you find your condition’s not under control or you need more help managing pain and other symptoms. Again, talk with your doctor about this.

Get a good night’s sleep. We all go through periods when sleep is elusive. Chronic pain and anxiety are just a couple of things that can affect our ability to get enough quality sleep. But sleep is important for good physical and mental health, and to give us the ‘get up and go’ we need to get to work and work productively. If you’re having issues sleeping, don’t just put up with it. There are lots of things you can do to get the sleep you need.

Take a break. Get up, move and clear your head. We all need to take breaks for our physical and mental wellbeing. So walk to the photocopier or around the block, do some simple stretches, step outside and do some deep breathing or visualisation. Whatever helps you manage your pain, fatigue and brain fog, do it.

Dealing with time off work. We all need time off from time to time, but for many people with musculoskeletal conditions it may happen more often than we’d like. Attending healthcare appointments during working hours or having a flare means you may go through your personal leave quite quickly. If this is a concern or problem for you, discuss your options with your healthcare team. Are you able to attend appointments via telehealth or outside of your usual working hours? An occupational therapist or physiotherapist may have some solutions for working during a flare and to reduce the pain and strain on your joints. And if you’ve disclosed your condition to your employer, discuss your concerns with them. Together you should be able to come up with a plan to help you balance time off and the work duties you need to complete. One of the silver-linings of the COVID pandemic is that we’ve discovered that many jobs can be done productively from home. So working from home may be an option. As too are aids and equipment that protect your joints and save energy, or even changing the work you do at your workplace. Being proactive and knowing your rights is key to working well with a musculoskeletal condition.

Managing changes to your abilities and functioning. Unfortunately some musculoskeletal conditions will change a person’s ability to do certain tasks. For example, someone with back pain may find sitting for long periods of time impossible. Or a person with arthritis in their hands may find repetitive work such as typing extremely painful. Talking with an occupational therapist or physiotherapist can help you find potential solutions to these issues. Whether it’s finding new ways to do work tasks, using special equipment and aids to support you and protect your joints, or managing your pain while at work, they’ll tailor a solution to your specific needs.

These are just some of the things you can do to manage your condition and continue to work. Feel free to share the things you do to help you manage at work with a musculoskeletal conditions. We’d love to hear from you!

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

JobsAccess
Australian Government
JobAccess is the national hub for workplace and employment information for people with disability, employers and service providers. It provides:

  • a wide range of info and services to help people with disability find and keep jobs, get promoted to better jobs, upgrade or expand their workplace skills
  • advice on modifying your work area, talking about your disability, training for your co-workers, negotiating flexible work arrangements and returning to work
  • the Employment Assistance Fund (EAF) which gives financial help to eligible people with disability and mental health conditions and employers to buy work related modifications, equipment, Auslan services and workplace assistance and support services.
  • and much more.

Work Assist
Australian Government
Work Assist can help you stay in work if you risk losing your job through illness, injury or disability.

I have a job and arthritis: Now what?
Arthritis Society Canada

Fatigue: Beyond tiredness
National Rheumatoid Arthritis Society (UK)

Sleep and pain
painHEALTH 

Managing flares
National Rheumatoid Arthritis Society (UK) 


self-care.jpg
21/Oct/2020

Or how to manage fatigue

We all get tired. We overdo things and feel physically exhausted. It happens to us all. Usually after a night or two of good quality sleep the tiredness goes away and we’re back to our old selves.

But fatigue is different.

It’s an almost overwhelming physical and/or mental tiredness. And it usually takes more than a night’s sleep to resolve. It generally requires multiple strategies, working together, to help you get it under control.

Many people living with a musculoskeletal condition struggle with fatigue. It may be caused by a chronic lack of sleep, your medications, depression, your actual condition (e.g. rheumatoid arthritis, lupus, fibromyalgia) or just the very fact that you live with persistent pain.

Fatigue can make everyday activities difficult, and can get in the way of you doing the things you enjoy. The good news is there are many things you can do to manage fatigue and get on with life.

Exercise and being active. While this may sound like the last thing you should do when you’re feeling fatigued, exercise can actually boost your energy levels, help you sleep better, improve your mood, and it can help you manage your pain. If you’re starting an exercise program, start slowly, listen to your body and seek advice from qualified professionals. Gradually increase the amount and intensity of activity over time.

Take time out for you. Relaxation – both physical and mental – can help you manage your fatigue. I’m not just talking about finishing work and plonking down in front of the TV – though that may be one way you relax and wind down. I’m specifically referring to the deliberate letting go of the tension in your muscles and mind. There are so many ways to relax including deep breathing, visualisation, gardening, progressive muscle relaxation, listening to music, guided imagery, reading a book, taking a warm bubble bath, meditating, going for a walk. Choose whatever works for you. Now set aside a specific time every day to relax – and choose a time when you’re unlikely to be interrupted or distracted. Put it in your calendar – as you would any other important event – and practise, practise, practise. Surprisingly it takes time to become really good at relaxing, but it’s totally worth the effort. By using relaxation techniques, you can reduce stress and anxiety (which can make you feel fatigued), and feel more energised.

Eat a well-balanced diet. A healthy diet gives your body the energy and nutrients it needs to work properly, helps you maintain a healthy weight, protects you against other health conditions and is vital for a healthy immune system. Make sure you drink enough water, and try and limit the amount of caffeine and alcohol you consume.

And take a note out of the Scout’s handbook and ‘be prepared’. Consider making some healthy meals that you can freeze for the days when you’re not feeling so hot. You’ll then have some healthy options you can quickly plate up to ensure you’re eating well without having to use a lot of energy.

Get a good night’s sleep. Good quality sleep makes such a difference when you live with pain and fatigue. It can sometimes be difficult to achieve, but there are many things you can do to sleep well, that will decrease your fatigue and make you feel human again. Check out our blog on painsomnia for more info and tips.

Pace yourself. It’s an easy trap to fall into. On the days you feel great you do as much as possible – you push on and on and overdo it. Other days you avoid doing stuff because fatigue has sapped away all of your energy. By pacing yourself you can do the things you want to do by finding the right balance between rest and activity. Some tips for pacing yourself: plan your day, prioritise your activities (not everything is super important or has to be done immediately), break your jobs into smaller tasks, alternate physical jobs with less active ones, and ask for help if you need it.

Write lists and create habits. When you’re fatigued, remembering what you need at the shops, where you left your keys, if you’ve taken your meds or what your name is 😉 can be a challenge. And when you’re constantly forgetting stuff, it can make you stress and worry about all the things you can’t remember 😑. Meh – it’s a terrible cycle. So write it down. Write down the things you need at the supermarket as soon as you think of it –a notepad on the fridge is a really easy way to do this. Create habits around your everyday tasks – for example always put your keys in a bowl by the door or straight into your bag, put your meds in a pill organiser.

Be kind to yourself. Managing fatigue and developing new ways to pace yourself is a challenge. Like any new behaviour it takes time, effort and lots of practice. So be kind to yourself and be patient. You’ll get there. It may take some time, and there may be some stumbles along the way, but you will become an expert at listening to your body, pacing yourself and managing fatigue.

Talk with your doctor. Sometimes fatigue may be caused by medications you’re taking to manage your musculoskeletal condition. If you think your medications are the issue, talk with your doctor about alternatives that may be available.

Fatigue may also be caused by another health condition – including anaemia (not having enough healthy red blood cells to carry oxygen around your body), diabetes, high blood pressure, fibromyalgia and being overweight. If you’re not having any success getting your fatigue under control, your doctor may suggest looking into other potential causes.

So that’s fatigue…it can be difficult to live with, but there are lots of ways you can learn to manage it.

Tell us how you manage. We’d love to hear your top tips for dealing with fatigue.

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


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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


walking-dog-beagle.jpg
13/Aug/2020

I know, I know. We talk about exercise a lot.

But as anyone with a musculoskeletal condition knows, exercise is such an important tool for managing your condition. It keeps your joints moving, it’s vital for bone health, it helps you manage your pain, weight, mood, sleep. It’s practically magic! 😉

However during these weird times, many of us are probably not exercising enough. Our routines are all over the place, we’re working from home/not working/or working strange shifts. There are restrictions (depending on where you live) around going to the gym or the pool, team sports, catching up with friends for exercise or even leaving your home. And because we have to stay at home as much as possible, we’re not getting as much incidental exercise as we once did – such as walking around shopping centres, commuting to work, walking to a colleagues office. That means many of us are more sedentary and becoming unfit and deconditioned. This’s a big problem.

So even though we’re six months into this pandemic in Australia, we need to take stock and be honest with ourselves. Ask yourself – “are you really doing as much exercise as you can?”

Or have you gotten into a routine (I know I have) where it’s easier to stay cooped up indoors, working, watching TV and avoiding exercise outdoors in the cold, wet, COVID-winter? If you answered “no, I’m not doing as much exercise as I could” (like me), what can you do about it?

Steps to becoming more active

  1. The first step was admitting it. Well done!
  2. Now, look at the barriers to exercise. What’s stopping you? This may include things like a lack of time, the weather, being worried about being in public with others, not having access to your usual exercise outlets such as the gym, not feeling motivated.
  3. Once you’ve identified the problem/s, it’s time to do some problem solving. Let’s say the issue you identified is a lack of time. That’s always a tough one. When we have so many things competing for our time and attention, exercise often gets pushed to the bottom of our list of priorities. But it’s important we make it a priority as it has so many benefits for our physical and mental wellbeing. So here are some simple steps to help you come up with some solutions:
    • Identify the problem – done. Don’t have time to exercise.
    • Brainstorm possible solutions and write them down, e.g. exercise in the morning, exercise after work/school, exercise for small periods of time several times a day (e.g. 3 exercise sessions that last 10 minutes each), set reminders on your watch/phone to remind you to get up and move.
    • Choose one and try it. Evaluate how well it works for you. Make sure you give it a solid attempt. Don’t stop after only one try.
    • If it didn’t work out so well, choose another solution and try it.
    • Keep going until you find the solution that works for you.
    • Make it a part of your daily routine.
    • And keep it at the forefront of your mind. Don’t let it slip off the radar again. It may help to write a note on your fridge, bathroom mirror, or the back of the toilet door 😁. Visual clues help us stay motivated.

Motivation

Getting and staying motivated is often a big challenge when it comes to becoming more active. It’s cold, you’re in pain, you miss exercising with your friends, you can’t be bothered – there can be so many reasons why our motivation to exercise disappears. Especially if we haven’t been exercising regularly for a while. Here are some tips to help you if your motivation has gone south for the winter:

  • Remind yourself of the benefits of regular exercise – pain management, improved fitness, joint mobility, muscle strength, better balance, improved sleep and mood, weight management.
  • Add it to your routine. Just like you know you’ll always clean your teeth every morning, make exercise a regular part of your day. It should become that habitual. It may take some time, but if you do it regularly, it will become a habit.
  • Plan to do it when you know you feel the best. If you know you’re generally stiff and sore when you wake up, don’t schedule your exercise routine for the early morning. Schedule it for a time you know you’re feeling loose and limber.
  • Do something you enjoy. You’re more likely to continue to do it if you enjoy it and look forward to it.
  • Exercise with someone – if you have others in your household, include them. They need exercise too! If you live on your own, do some virtual exercise with friends or family. Connect with them over the phone or video and exercise together. Call someone while you both go for a walk – so you not only exercise together, but you get to catch up (just be sure you’re moving at a pace that makes you huff and puff a little – though not so much you can’t speak).
  • Exercise on your own – if you have others in your household, this can be a great way to get some alone time. We’re living in tight quarters at the moment and going a little stir crazy 😜. Scheduling time every day (even if it’s only 10 minutes) will give you time to refresh, breathe and retain your sanity.
  • Make sure you do a variety of exercise – you don’t want to get stuck in a rut. That’s boring and you’re more likely to stop doing something that bores you. Look online at the different exercise videos offering everything from Bollywood dancing, yoga, tai chi, chair exercises and more (see the More to Explore section below for more info. And make sure you read our blog about evaluating online videos for safety and quality.
  • Track what you’re doing. Use a tracking app, a pedometer or a notebook – whatever works – but make sure you track how you’re going over time. Seeing how far you’ve come and how you’ve improved is an amazing feeling. And it motivates you to keep going and challenging yourself 😊.
  • Continue to challenge yourself and increase the intensity of your exercise as your fitness improves. It’ll make your exercise more interesting, and also have greater health benefits.
  • Don’t set yourself up to fail. It’s easy when you’re gung ho and ready to make a change to set unrealistic goals, for example 10,000 steps every day or an hour of aerobic exercise 5 times a week. Or you may attempt to do something you used to be able to do pre-COVID. That may no longer be achievable at the moment, which can be a little disheartening 😥. If you haven’t been exercising regularly, start slow and increase your steps/distance/time gradually.
  • Set goals. Having a clear goal can really motivate you to stay on track with your exercise program. Make sure your goal is SMARTSpecific, Measurable, Achievable, Realistic and have a Timeframe. For example, your goal may be to walk a lap around your local park, a distance of 3.5kms. You want to be able to do this without stopping within a month. You plan to do this by walking short distances each day, and going slightly further every day. This goal is specific – it states exactly what the goal is; you can measure it – both time and distance; it’s achievable – as it lists the steps for how it’ll be done; it’s realistic – it gives you a realistic time frame to do it in so they can build up your fitness and endurance; and it has a timeframe. For more info about goal setting read our blog.
  • Make it enjoyable – listen to music, podcasts, audio books when you go for your walk.
  • Reward yourself. Especially if you’ve exercised even though you didn’t feel like it. That’s amazing! You should be proud of yourself. Have a bubble bath. Give yourself a foot massage (or better yet have some else do it). Call a friend just for a chat.

Variety is the spice of life

To get the most out of exercise, you should include a variety of different exercises that help with:

  • flexibility – stretching and range of movement exercises help maintain or improve the flexibility of your joints and nearby muscles. They’ll help keep your joints moving properly and ease joint stiffness.
  • strength – to build muscle strength, provide stability to your joints, improve your bone health and improve your ability to perform daily tasks.
  • overall fitness – exercise that gets you moving and increases your heart rate (e.g. walking, swimming, cycling) will help improve the health of your heart and lungs and can also help with endurance, weight loss, prevention of other health problems (e.g. diabetes). This type of exercise is also called aerobic exercise, cardiovascular exercise or ‘cardio’.

Types of exercise

There are so many ways you can exercise so that you enjoy the benefits listed above. It’s really a matter of finding the things you enjoy doing. So why not try:

  • online exercises – so many gyms and fitness instructors have moved their classes online due to COVID so you’re sure to find some that will appeal to you
  • tai chi, Pilates, yoga – again try online videos/classes, or go ‘old school’ and borrow DVDs from your local library
  • swimming, exercises in water – if you live near the beach, have your own pool or the public pools have reopened
  • ride a bike, scooter, skates, skateboard
  • tennis, cricket, basketball
  • croquet, lawn bowls – you can get all the equipment you need to play these in your own backyard or park
  • active video games – for example WII Fit, Nintendo Switch
  • walk the dog (or cat 😹)
  • skipping rope – by yourself or get the family involved – double Dutch anyone? 😲
  • strength training using free weights and resistance bands
  • dancing/playing air guitar…rock on!

Note: not all of these options will be available for everyone at the moment. It’ll depend on where you live and the current COVID restrictions.

Tips to stay safe

Exercise is really important for good health, but we need to be careful we don’t get hurt or exacerbate an existing condition. Here are some tips to help keep you safe:

  • see your doctor before starting any new exercise program. If you’ve had a joint replaced, find out from your surgeon or health professional which movements you should limit or avoid.
  • talk to a physiotherapist or exercise physiologist – in person or via telehealth – if you need specific help, or want an exercise program tailored to your specific needs and health conditions.
  • don’t exercise a painful, inflamed or hot joint. Instead, gently move the joint through its range of movement to help reduce stiffness and improve circulation.
  • start gently and increase the intensity of your exercise program gradually over weeks or months.
  • always warm up and cool down.
  • pay attention to good technique and try to move smoothly. Don’t force a joint beyond a comfortable range of movement.
  • if you’re short of breath or in pain, ease back on the intensity of your exercise.
  • if your joint feels particularly painful afterwards (for longer than two hours after an exercise session), reduce the intensity of your next exercise session.
  • if an activity causes you pain or increases your pain beyond what’s normal for you, then stop this activity.
  • drink plenty of fluids during and after exercising.
  • wear appropriate clothing and footwear when exercising.
  • practise good COVID habits – wear your mask (if applicable), follow restrictions, maintain physical distancing (at least 1.5 metres), don’t exercise if you’re sick and don’t leave your home if you have tested positive to COVID.

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


walking-dog.jpg
16/Jul/2020

“Whooooa, and don’t it feel good!”

Gotta love the eighties and music from bands like Katrina and the Waves, right?

And even though there’s only a glimmer of sunshine in Melbourne as I’m writing this and I’m a bit chilly from the quick walk I took round the block, I’m certainly feeling brighter than I did 15 minutes ago! Especially with the tune of that song stuck in my head 😁

While I was out I couldn’t help but notice how many people were also out for a stroll. It seems that everyone’s rediscovered walking during the pandemic.

This is one of the most positive things to have emerged due to COVID. People are pulling on their walking shoes and hitting the paths.

Family groups, deliriously happy dogs with their owners, single people with their headphones on – and everyone doing the COVID smile as you pass by. It’s lovely.

Walking is a great way to exercise. It costs nothing, it’s suitable for most people, and it gets you out and about.

It’s a fantastic way to wind down after a long day of work. It can help you relax, especially if you’re feeling stressed or anxious because of the crazy state of the world. There are so many things we have no control over at the moment, but going for a walk? That’s something we can control.

The fresh air, the exercise, and listening to something interesting – your family, a friend, a podcast or music – it’s a great way to boost your mood.

If you don’t exercise much, walking might be a good way for you to build up your activity levels – though be sure to talk with your doctor first to get the all-clear. Then start slow.

Try walking 30 minutes a day on most days of the week and you’ll really notice the health benefits. It can help you manage your pain, lose weight or maintain a healthy weight, it can lift your mood, help you get a good night’s sleep, improve your bone and joint health and increase heart and lung fitness.

If you can’t walk 30 minutes at a time, break the walking up over your day. Three 10 minute walks, six 5 minute walks…it all adds up.

And if 30 minutes most days isn’t achievable for you at the moment, set yourself a goal so that it becomes achievable. Think about your daily commitments, your level of fitness, your pain/fatigue levels and all of the other things that affect you day to day. Now create a SMART goal. That’s a goal that is Specific, Measurable, Achievable, Realistic and has a Time-frame that works for you. Read our blog about goal setting for more info.

Walking tips

  • Wear comfortable, appropriate clothing and shoes. Your shoes should support your feet and have a non-slip sole. Clothes should be loose and/or stretchy enough to allow you to walk without restrictions. And don’t forget a hat on sunny days.
  • Warm up and cool down to prevent injuries or pain. While you might be eager to just get out there or you want to stay ahead of a group of people coming up behind you, it’s important that you take the time to let your muscles and joints warm up. And when you’re close to finishing your walk, take the time to slow it down and give your body the chance to cool down. Don’t forget to incorporate some basic stretches after you’ve warmed up and after you’ve cooled down. Check out these ones from the Arthritis Foundation (USA).
  • Remember to physically distance from other people when you’re out for your walk. Keep at least 1.5 metres between yourself and others. That doesn’t include members of your household 😊.
  • Choose quieter times to walk if you live in a busy, densely populated area. Try walking early in the morning, or in the evening, as long as it’s safe to do so.
  • Avoid the really popular parks and paths. It’s just too hard to maintain that 1.5 metres when you’re surrounded on all sides by people. It can also make your walk less enjoyable if there are crowds of people and lots of noise. Find parks and walking trails that are less crowded, or go at a different time of the day/week.
  • Make it social (if you can) – walk with a friend, your family, kids, the dog.
  • Listen to music, audio books, podcasts. Going for a walk by yourself gives you space for some alone time. Listen to something that interests you and relax as you get some exercise.
  • Make walking a part of your regular routine. Go at the same time each day – e.g. before/after work, after lunch.
  • Don’t go out if you’re sick – stay home and look after yourself. This is especially important if you’re experiencing any COVID symptoms such as a fever, cough, sore throat or shortness of breath. Find out more about COVID symptoms on the Australian Government website.
  • Be mindful while you’re walking. Really take time to be in the moment and experience the walk. How do your feet feel as they connect with the ground? What can you smell? How does the wind feel on your face? This is an opportunity to really connect with what you’re doing and savour every moment.
  • Explore new places. Obviously follow the directions of the health officer in your state/territory, but if you’re able to explore new walking trails, parklands and suburbs, do it. As many of us have discovered during lockdown, walking the same paths day after day can become a little tedious. Mixing it up will make your walks more interesting. Comedian and radio host Tony Martin and his partner have spent more than 10 years exploring the streets of Melbourne, with the goal to walk every single street! While your goal doesn’t need to be this challenging, it may inspire you to pull out the old Melways or use your GPS to discover new and interesting places to walk.
  • Take a water bottle – it can be thirsty work! And depending how far you’re walking, consider taking a small backpack for your water bottle and any other supplies you think may need such as snacks, a map, band aids (just in case) and your phone.
  • Track your walking with a pedometer or fitness activity tracker. This’s a great way to see how you’ve progressed over time. And many of the walking apps allow you to challenge others, so if you can’t physically walk together, you can in spirit.
  • Increase the distance and intensity of your walks over time. To see the health benefits from your walking, you need to push yourself to go further and harder.
  • And if you catch the walking bug (that sounds a little gross but you know what I mean 😋), consider joining a walking or bushwalking group when restrictions ease. You’ll meet other people who love walking, explore new places together and get lots of tips and advice to make your walking more enjoyable and challenging.
  • And last but not least…walk with us! At least in spirit 😊 Our Walk in July is happening as we speak. People of all ‘walks’ of life (sorry for that), ages, conditions and locations are walking virtually whenever and wherever they want to raise awareness of musculoskeletal conditions and to raise funds for Musculoskeletal Australia. Join us and together we can make a difference to the lives of those who need it most!

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

This isn’t an exhaustive list, but just some of the sites that provide useful info about different walks and trails in Australia.


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

vulnerable_image.jpg
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

This strange time we’re living through has forced us to live smaller. SARS-CoV-2 is going to hang around for quite some time, so our way of living will likely remain on the small scale for the foreseeable future.

And as we’ve seen with the spike in active cases in Victoria, restrictions can be eased and they can be tightened again. Trips overseas are out and trips interstate are dependent on state borders being open. Even travelling across our own state may be subject to restrictions if outbreaks continue.

It’s easy to feel a little despondent about the whole situation. It’s been a hard slog with no end in sight.

So it’s important we take some time to sit back and take stock. We’ve adapted to isolation and the massive changes in our world. We’ve been creative and done things that we couldn’t even imagine we would’ve done this time last year. We should give ourselves credit for that and continue to discover the small joys in life.

Like having a jigsaw on the go on the kitchen or coffee table that everyone adds to as they walk past. I can’t tell you how many people have told me they’ve been doing this…and how much satisfaction they get when they complete a tricky 1,000 piece puzzle.

Or discovering the parks, paths and until now unexplored areas in our neighbourhoods. Foot power and pedal power has us discovering many hidden treasures we never knew existed before COVID.

We’ve enjoyed cooking and creating meals together. Discovering an interesting recipe, trying new ingredients, and taking time to sit down together and talk, laugh and have fun. With the change in our routines, and the lack of social/sporting/school/work gatherings, we have a little more time to break away from the mundane meals of the past, at least occasionally. Turn the TV off, put some music on, enjoy the company and the meal.

We’ve hauled the dusty board games out of the back of cupboards and spent hours playing and enjoying time together…unless it’s Monopoly. It always seems to start well, then ends in tears 😁. We’re reading, planting vegie gardens, catching up on new TV shows, enjoying a cup of tea in the garden, doing the crossword together – basically living much more simply.

We’re catching up with friends and family with long phone calls and video chats. I think this’s been one of the best things that has come out of the pandemic. Without the distractions of work, social obligations, kids sports and the busyness of pre-COVID life, we have a bit more time to catch up and really talk. This has been wonderful 😊.

And for those of us with a chronic condition, being able to stay home has allowed us to feel safe from the virus, but has also given us the time to reevaluate how we’re travelling. For example, how’s our pain management? Do we need to tweak something, try something new? Are we looking after our mental health? Should we try some mind-body techniques such as mindfulness or guided imagery? This pandemic has paused the world in some ways, but it’s given us an opportunity to check our health and wellbeing.

This time will pass. It’s going to take a while, but we can adapt. We’ve been doing it for months, and we can continue to do it. And rediscovering the small joys in our world will help us get through.

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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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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