Coronavirus (COVID-19)
Resources for everyone

Helping you stay well at home

There’s a lot of unknowns in the world right now. Maintaining healthy routines, keeping active and looking after your mental health can help provide a sense of control during a time of uncertainty. We’ve created a selection of videos, articles and tools written by our experts, to help you manage your health and wellbeing under these tricky circumstances.

We’re updating this collection regularly - so be sure to check back again soon.

Watch our latest videos

00:00 Is it normal to struggle with bereavement?

00:04 Feeling grief about losing someone we love is a natural part of life, and

00:09 it happens to all of us at some point.

00:13 The death of a loved one is recognized as the most stressful thing people

00:16 ever face in life, but there are many types of loss which can cause grief.

00:21 Such as the loss of a job, the loss of a relationship after a separation.

00:27 Or the loss of health after a disabling injury or illness, reactions to grief

00:32 can include feelings of shock and disbelief, confusion, anger, guilt,

00:38 sadness, difficulty sleeping and the loss of appetite.

00:43 It's true that there is no right or wrong way to grieve.

00:46 However, there are a number of self-care steps that can help you work

00:50 through the grief. Such as making time to talk to other people and

00:54 trying not to keep things bottled up.

00:56 Remembering and sharing happy memories of your loved one.

00:59 Eating properly and getting enough rest;

01:02 even if you can't sleep. If you're physically able to getting up and out

01:06 of your home for some exercise can help.

01:10 Even if it is just doing some gardening or going for a walk.

01:14 And make sure you allow yourself to grieve.

01:17 It's okay to be upset and there's no time limits on it.

01:21 After all the best prescription for grief is to grieve.

01:25 It's important to note that some people find that their reactions

01:28 to grief don't gradually get better and may even be getting worse.

01:33 This is called complicated or prolonged grief and happens in

01:37 around one in every 10 bereavements.

01:41 If you feel like you've become stuck and you can't move on,

01:44 your doctor may suggest a talking therapy like counselling or

01:48 cognitive behavioural therapy.

01:50 Remember, you don't need to feel guilty or embarrassed about asking for specific

01:55 help from friends, family, colleagues, or your GP. To find out more about how Bupa

02:01 and other organizations can support you.

02:03 Visit our website.

02:06 Whatever's on your mind.

02:08 We can help.

00:00 (upbeat music)

00:02 - [Narrator] Teenage years are a tricky time

00:04 and identifying if something is wrong can be difficult.

00:09 If you're child is spending a lot of time alone,

00:11 it's natural to wonder if this is okay,

00:14 a passing phase or if it's something

00:16 that you should be concerned about.

00:18 Some things that may cause loneliness and isolation

00:21 could be screen-based activities.

00:24 These play a big part in our children's lives.

00:27 There are lots of positives linked to watching TV,

00:30 gaming or using social media to connect with friends.

00:34 But it's been estimated that screen time

00:36 can vary between two to eight hours a day for young people

00:39 and they may continually compare

00:41 themselves to others online,

00:43 which can lead to feelings of isolation.

00:45 Changing schools, moving from primary to secondary school,

00:49 often college up to university,

00:52 feeling misunderstood and having a sense

00:54 of not fitting in even when surround by people,

00:59 being left out, sports or academic teams,

01:02 changes to their mental health or well-being

01:04 or managing a mental health condition,

01:07 living with a long-term condition

01:09 or disability, being bullied.

01:13 How do you know if your teenager is lonely?

01:16 It's important to recognize that young people don't

01:18 have to be socializing all the time

01:21 and value time on their own.

01:23 But they can be good at hiding how they feel,

01:26 so it might not be easy to spot clear signs of loneliness.

01:30 Some signs that your child might be feeling

01:32 lonely and isolated include developing low self-esteem

01:36 and losing confidence in themselves and their abilities,

01:39 being sad, withdrawn and pulling away from others,

01:43 getting angry and upset, not wanting to try

01:47 or do new hobbies or social activities

01:50 or drinking and smoking in a bid to feel accepted.

01:54 Tips for talking to your teen.

01:57 Take the lead if you feel that something is wrong.

01:59 A gentle nudge might help them to open up.

02:02 Show your child that they can lean on you for support.

02:06 It can be distressing hearing your child is struggling,

02:09 but it's important to keep calm,

02:11 listen and be understanding.

02:14 Set up a safe space where you'll be able

02:16 to have a conversation such as on a walk

02:19 or at home when no one else is around.

02:22 Bear in mind, that the evening might not

02:23 be the best time, if you and your child are tired.

02:27 Natural conversation starters might arise.

02:30 For example, if you're watching TV together

02:32 and something relevant comes up.

02:34 Perhaps ask their advice about a problem

02:37 a friend is dealing with or if it feels right,

02:40 suggest you'd like to talk to them about something directly.

02:43 If your child is defensive, unreceptive or clams up,

02:47take a break, but return to it again in few days time.

02:51 You might find that they come to you

02:52when they feel ready to talk.

02:55 A conversation is a two-way thing.

02:57 And listening to your teen is important.

03:00 Encourage them to ask questions

03:02 and share some of your experiences

03:04 to show that you understand.

03:06 Try and ask questions that require more

03:08 than a yes or no answer.

03:11 There might not be a simple way to help,

03:13 but just making sure they know they can trust you,

03:16 that you're always there for them

03:17 and that you love and care will help them feel supported.

03:21(upbeat music)

00:00 (upbeat music)

00:02 - [Narrator] Teenage years are a tricky time

00:04 and identifying if something is wrong can be difficult.

00:09 If you're child is spending a lot of time alone,

00:11 it's natural to wonder if this is okay,

00:14 a passing phase or if it's something

00:16 that you should be concerned about.

00:18 Some things that may cause loneliness and isolation

00:21 could be screen-based activities.

00:24 These play a big part in our children's lives.

00:27 There are lots of positives linked to watching TV,

00:30 gaming or using social media to connect with friends.

00:34 But it's been estimated that screen time

00:36 can vary between two to eight hours a day for young people

00:39 and they may continually compare

00:41 themselves to others online,

00:43 which can lead to feelings of isolation.

00:45 Changing schools, moving from primary to secondary school,

00:49 often college up to university,

00:52 feeling misunderstood and having a sense

00:54 of not fitting in even when surround by people,

00:59 being left out, sports or academic teams,

01:02 changes to their mental health or well-being

01:04 or managing a mental health condition,

01:07 living with a long-term condition

01:09 or disability, being bullied.

01:13 How do you know if your teenager is lonely?

01:16 It's important to recognize that young people don't

01:18 have to be socializing all the time

01:21 and value time on their own.

01:23 But they can be good at hiding how they feel,

01:26 so it might not be easy to spot clear signs of loneliness.

01:30 Some signs that your child might be feeling

01:32 lonely and isolated include developing low self-esteem

01:36 and losing confidence in themselves and their abilities,

01:39 being sad, withdrawn and pulling away from others,

01:43 getting angry and upset, not wanting to try

01:47 or do new hobbies or social activities

01:50 or drinking and smoking in a bid to feel accepted.

01:54 Tips for talking to your teen.

01:57 Take the lead if you feel that something is wrong.

01:59 A gentle nudge might help them to open up.

02:02 Show your child that they can lean on you for support.

02:06 It can be distressing hearing your child is struggling,

02:09 but it's important to keep calm,

02:11 listen and be understanding.

02:14 Set up a safe space where you'll be able

02:16 to have a conversation such as on a walk

02:19 or at home when no one else is around.

02:22 Bear in mind, that the evening might not

02:23 be the best time, if you and your child are tired.

02:27 Natural conversation starters might arise.

02:30 For example, if you're watching TV together

02:32 and something relevant comes up.

02:34 Perhaps ask their advice about a problem

02:37 a friend is dealing with or if it feels right,

02:40 suggest you'd like to talk to them about something directly.

02:43 If your child is defensive, unreceptive or clams up,

02:47take a break, but return to it again in few days time.

02:51 You might find that they come to you

02:52when they feel ready to talk.

02:55 A conversation is a two-way thing.

02:57 And listening to your teen is important.

03:00 Encourage them to ask questions

03:02 and share some of your experiences

03:04 to show that you understand.

03:06 Try and ask questions that require more

03:08 than a yes or no answer.

03:11 There might not be a simple way to help,

03:13 but just making sure they know they can trust you,

03:16 that you're always there for them

03:17 and that you love and care will help them feel supported.

03:21(upbeat music)

00:05 During the Coronavirus pandemic, we've all had to adapt to a lot of change

00:09 which can disrupt your sleep patterns.

00:12 If you haven't slept well, this can take a toll on your overall health

00:16 and well-being for the day ahead.

00:18 It's normal to have the odd bad night's sleep but you may be experiencing poor

00:24 sleep quality if you're continuously struggling to fall asleep or you

00:28 find yourself waking up frequently at night for more than 20 minutes.

00:33 There can be many reasons why you may be experiencing poor sleep quality.

00:38 These factors include having too much sugar in your body or not eating enough,

00:45 not getting enough exercise throughout the day, not drinking enough water, having

00:51 too much caffeine or drinking alcohol in the evening, and also high stress levels.

00:59 So what can be done to improve your sleep quality?

01:04 Cognitive behavioural therapy or CBT is a type of talking therapy which

01:09 can help you identify negative or unhelpful thinking patterns and

01:14 replace them with positive ones.

01:16 Paying attention to your thoughts and understanding how they make you

01:20 feel can enable you to recognise the source of your stress and make small

01:24 changes to help you feel better.

01:26 You can practice CBT either with a therapist.

01:29 Or using self help books.

01:31 Keeping up a good daily routine is also important to prepare your

01:35 body for a good night's sleep.

01:38 Try to exercise during the day is this can relieve anxiety and

01:41 stress leading to better sleep.

01:44 Avoid late night meals and alcohol or caffeine in the evening and try adopting

01:50 a pre-bedtime ritual like reading a book or having a hot bath or shower.

01:55 These routines should relax your mind and contribute to a good night's sleep.

02:00 If it's not clear what's causing your tiredness, you should speak

02:04 to your GP as there are other less common medical conditions

02:07 that can cause poor sleep quality.

02:10 Whatever's on your mind, we can help.

00:00:09 Anxiety is an emotion that we will all have experienced at some point.

00:00:13 It's something that we feel when we perceive to be under threat, if

00:00:16 we're afraid or if we're worried.

00:00:18 Anxiety is usually future centered and related to things

00:00:21 that have not yet occurred.

00:00:24 When we feel anxious, we might notice feeling tense in our bodies.

00:00:28 We might notice our heart rate increase.

00:00:31 We might notice butterfly type sensations in our stomach, and we might find that

00:00:36 we're preoccupied with worrying thoughts.

00:00:42 At the moment, we are facing a huge amount of change, uncertainty and

00:00:46 adjustment, and many people will be feeling anxious as a result.

00:00:51 You might find some of the following tips helpful for managing these feelings.

00:00:56 First of all, go back to basics.

00:00:58 Diet, sleep, and exercise are all really important for both our

00:01:03 physical and our mental health.

00:01:05 Focusing on the positives and what's going well.

00:01:07 Whilst this is a really challenging time, training ourselves to find

00:01:11 the silver linings can help boost feelings of positivity and gratitude.

00:01:16 Think of the things that you may have gained from this situation.

00:01:20 For example, you might find that without having to commute to work,

00:01:24 you have some more time back and you're able to do things that maybe

00:01:27 you didn't have time to do before.

00:01:29 You might find that you have more time available to spend with your

00:01:33 partner, your children, or your pets.

00:01:36 You might find that you're connecting more with friends and family

00:01:39 virtually because of social distancing.

00:01:43 Keeping connected with others.

00:01:45 We're social creatures, so it's really important that we maintain our

00:01:49 social connections and relationships.

00:01:51 Technology has made it easier than ever before to keep in touch with

00:01:55 friends and family over this time and to be creative over how we do this.

00:02:04 In addition to what's going on in our own worlds at the moment, we may also

00:02:08 feel anxious about how others are coping.

00:02:11 We might have loved ones who are high risk or unwell or when they're

00:02:15 maybe worried about how our teams and colleagues are managing at the moment.

00:02:19 By having regular and ongoing conversations with the people in

00:02:22 our lives, we can check in on how they're feeling and coping, share our own

00:02:26 experiences and support each other.

00:02:29 Talking to others can help us tap into other perspectives and different ways

00:02:34 of thinking that can be helpful for us.

00:02:38 It might be helpful to have conversations centered around

00:02:40 what people are doing to keep well and sharing this with each other.

00:00 (light music)

00:06 There are two main types of tests

00:08 available in the UK for Coronavirus.

00:11 Firstly, there's antigen testing,

00:13 sometimes called molecular testing, or swab testing.

00:17 This is available through the UK government

00:19 for individuals who have symptoms suggestive of Coronavirus.

00:24 Secondly, there's antibody testing,

00:26 sometimes called serology testing.

00:30 This is not currently available

00:31 through the NHS for general members of the public.

00:35 So antigen testing tells you

00:37 whether you are currently infe

00:40 This test works by using a swab to take a sample

00:43 from the inner nostril and from the back of the throat.

00:47 Despite this test

00:48 being able to tell you whether you're currently infected,

00:50 it's important to bear in mind,

00:51 it does not rule out current Coronavirus infection.

00:55 Antibody testing involves a blood sample

00:57 taken by a health care professional.

00:59 This importantly tells you

01:01 whether you have previously had Coronavirus

01:03 and does not tell you

01:05, whether you currently have the infection.

01:08 The government currently advises

01:09 that anyone who has symptoms of Coronavirus

01:12 should access testing.

01:14 Symptoms include a new fever,

01:17 which is a temperature over 37.8 degrees Celsius,

01:20 a new continuous cough,

01:22 or loss of the sense of taste, or smell.

01:25 For individuals who are looking to have an antibody test,

01:29 this is best taken over 14 days

01:31 after the onset of any symptoms of Coronavirus.

01:35 It takes this amount of time for the body

01:36 to produce an antibody response

01:38 and therefore if you want an accurate result,

01:40 it's important that you wait this time

01:42 before having and antibody test.

01:44 It's important to note

01:45 that even if you have a positive antibody test,

01:48 i.e. meaning that you have previously had Coronavirus,

01:51 that does not mean that you're immune

01:53 from catching Coronavirus in the future.

01:56 We don't currently know how long antibodies last for

01:59 and whether or not the antibodies

02:01 provide you with protection

02:02 from catching infection in the future.

02:06 So no matter what your results are from antigen,

02:08 or antibody testing it's really essential

02:11 you continue to follow social distancing guidelines

02:14 and social isolation guidelines from the government.

02:16 As this is a new disease,

02:18 the science base is constantly evolving.

02:21 It's therefore important to keep up to date

02:22 with the latest guidelines and information.

02:25 These are available on the Bupa COVID-19 hub.

02:28 Additionally I would advise you check the government website

02:31 on the up to date guidelines on social distancing

02:34 and what you are and aren't allowed to do.

02:36 This is available at gov.uk/coronavirus.

02:41 (light music)

00:08 Focus on the day ahead and structure it so that you have something to look

00:13 forward to and keep yourself busy.

00:15 If you are working, then try and separate out your workspace from the rest of

00:20 your living space as this will help you have a start and finish to your work

00:25 day and make you feel less stressed.

00:33 Try to set a daily routine that incorporates regular meal times

00:37 your work and social activities and remember to include regular exercises.

00:42 This will not only get you physically fit, but also improve your mood, your

00:47 energy levels and reduce fatigue and boredom and you can set small achievable

00:52 goals in order to have something to work towards and get a sense of achievement.

00:57 It doesn't have to be big, but if you want to learn a new language or a new

01:00 skill, then by all means, go ahead but you may also get that sense of

01:04 reward and achievement just by cooking a meal from scratch for example.

01:14 Whether it's something like chess, try dancing, painting,

01:19 photography, something that holds your interest, will keep you busy.

01:24 You'll learn a new skill and may also lead to new friendships forming.

01:34 Try to connect as much as you can with those around you so whether that's with

01:37 your family or loved ones, a close neighbor or a friend, this will make

01:43 you feel less isolated and feel better.

01:51 Despite the tips we've talked about today, you may find that your mood is

01:56 deteriorating and you are feeling worse every day, more anxious and more stressed

02:02 and if you're finding that this is affecting the way that you are able to

02:06 cope with your daily functioning and work, then please do reach out and ask for help.

02:12 These are some of the organizations that you can talk to but also

02:17 you can speak to your doctor.

00:08 One factor I find particularly relevant to the current situation

00:12 is the whole concept of uncertainty.

00:15 There is a lot of uncertainty about, we don't know when the

00:18 current lock-down is going to end.

00:21 We don't know what that's going to look like.

00:23 We also don't know what the post Covid-19 world is going to look like.

00:28 Now we know from traditional research and psychology and psychiatry that

00:33 a prolonged period of exposure to uncertainty can be linked to

00:37 symptoms of learned helplessness.

00:41 Now we know that learned helplessness, in turn, is

00:44 associated with impaired cognition.

00:48 It has a negative impact upon motivation, and if it can have

00:52 a negative impact upon that.

00:58 I have been asked about the impact, the changes in our routines as result of the

01:03 lock-down is having upon our mental health.

01:06 I think there's really three areas to look at.

01:10 First of all, it's the case that the changes in our routines is

01:15 really associated with another element of unpredictability that

01:19 has been introduced in our lives.

01:22 Predictability and uncertainty as we've previously established are

01:26 really bad news for mental health.

01:30 Second, is the case that people with certain conditions such as autism spectrum

01:35 disorders are particularly sensitive to any changes in their routines.

01:40 And therefore, for individuals that have such pre-existing mental

01:45 health conditions, the effects of the lock-down can be extremely

01:49 distressing and stressful.

01:52 Third, is the case that as part of the change in our routines, many

01:57 of us are now working from home.

02:00 For people who are usually not in the habit of working from home, this

02:05 makes it particularly difficult to establish the clear boundaries between

02:09 professional life and private life.

02:12 And therefore, this may mean that people are not able to switch off

02:16 from work as easily as they would ordinarily have been able to do so,

02:20 which again, may be associated with negative impacts on one's mental health.

02:29 First, I would recommend that we all make efforts to maintain good social

02:33 contacts, and perhaps this is a good opportunity to reestablish contact

02:37 with old friends and acquaintances.

02:40 Second, I would always recommend the importance of maintaining

02:45 a regular exercise regime.

02:47 It is well established that exercise can have a beneficial

02:51 impact upon one's mental health.

02:55 Third, despite the fact that most of us are now at home, I think it's

02:59 really important that we have a strict routine that introduces an element of

03:05 predictability, but it also allows to make a clear demarcation between weekdays and

03:12 weekends and work time and private time.

03:17 Fourth, it is my opinion that perhaps we can offset some of those feelings of

03:24 learned helplessness by exploiting some of the opportunities the lock-down offers us.

03:29 Perhaps this is a really good opportunity to pick up some of those

03:33 interests that we always wanted to do, but never had the time for.

03:42 For those, I would strongly recommend that it's so important that you maintain

03:46 regular contact with your doctor or clinical teams and there are a lot

03:52 of services out there offering remote assessments and remote treatments.

04:00 It's therefore really important not to stall or delay your treatment

04:04 because of the current circumstances.

04:07 Equally for people who feel that their mental health is deteriorating

04:12 during the lock-down, I do think it's important as always, to seek help

04:17 as quick as possible and to engage in treatment as early as possible.

00:00:08 We should be doing 150 minutes of moderate exercise.

00:00:11 So that's things like swimming or a brisk walk, or 75 minutes

00:00:16 of vigorous exercise per week.

00:00:18 And these are things like jogging, cycling, or playing tennis.

00:00:24 Importantly, we should be reducing our sedentary behavior.

00:00:28 So that's the amount of time that we are spending sitting down, lying down,

00:00:32 and effectively not moving in the day.

00:00:35 We should be aiming towards 30 minutes a day of moving around.

00:00:39 If you can do more than that, then great.

00:00:45 exercise can also give you a sense of achievement through learning

00:00:48 a new skill or a new technique or a new dance routine, but its thought to be

00:00:52 through a combination of your hormones and the physiological adaptation.

00:00:57 So that's the way that your body changes and adapts with training and

00:01:00 regular exercise to make you more resilient to stress, and also increase

00:01:06 the release of your happy hormones.

00:01:07 So these are the endorphins in your brain.

00:01:10 Another emerging factor that's now being accepted as quite an important

00:01:15 factor in developing the stress and anxiety symptoms is sleep.

00:01:20 That's through the lack of it,

00:01:21 or poor quality sleep and exercise can help improve your sleep and

00:01:27 in this way, help you manage your symptoms of anxiety and stress.

00:01:37 Things that you can do in the house to exercise are

00:01:41 usual everyday chores such as hoovering.

00:01:44 Using your stairs to go up and down more often than you normally would.

00:01:49 Gardening, house chores, but also think exercises that you can do at home.

00:01:55 And, there are plenty of online resources at the moment, and videos

00:01:59 that are available are things like pilates, yoga, Tai Chi, dance, Zumba.

00:02:09 Circuit training, Hiit training the possibilities are endless

00:02:13 and it may be fun to try something new.

00:02:15 Try taking regular breaks every 30 to 60 minutes just

00:02:19 for a stretch or a quick stand.

00:02:22 You can reconfigure your desk to make it into a standing desk, take phone calls

00:02:27 while standing up or walking around and consider things like walking meetings.

00:02:33, And make use of your lunch breaks, especially at the moment if you're

00:02:36, not commuting, or early in the day, then to go out for a walk or a run

00:02:42 in order to keep yourself active.

00:00:00 (gentle music)

00:00:07 - Talk to yourself like you would

00:00:08 somebody you really care about.

00:00:11 Similarly, turn that to look into yourself

00:00:13 and speak to yourself

00:00:14 in the way you would speak to others.

00:00:17 The practice of gratitude.

00:00:18 We often find that people who are thankful

00:00:20 for things around them are much happier

00:00:23 and have a greater sense of wellbeing overall.

00:00:25 Simply on waking up,

00:00:27 think about two or three things

00:00:28 that you are really grateful that day.

00:00:30 And by practicing gratitude regularly,

00:00:32 you'll often find that in the long term

00:00:34 your wellbeing and sense of hopefulness increases too.

00:00:39 Performing acts of kindness during the day to help others.

00:00:42 It may be as simple as opening a door for somebody,

00:00:44 letting somebody go in front of you in a supermarket queue,

00:00:47 maybe even giving you some of your loose change.

00:00:49,860 --> 00:00:51,400 It can be a very small gesture,

00:00:51,400 --> 00:00:53,650 but quite often performing an act of kindness

00:00:53 can make you feel really good

00:00:55 and boost your own wellbeing.

00:00:56 The daily reflection.

26 00:00:58 Every day, try and make some time for yourself.

00:01:00 By taking some time to reflect,

00:01:01 we often find that people are able to process

00:01:04 what is going on around them much better

00:01:06 and the longterm.

00:01:07 This can lead to a greater sense of wellbeing and calm.

00:01:10 To consider your self-care routines and rituals.

00:01:12 These will include simple things

00:01:14 like having breakfast every morning,

00:01:15 carving out time in your day to have lunch,

00:01:18 but also more global things

00:01:19 such as making sure you eat a healthy and balanced diet,

00:01:22 making sure you make regular time for physical activity

00:01:25 and also making time for things you enjoy.

00:01:28 Kindness to yourself

00:01:30 also comes with a sense of responsibility too.

00:01:32 Some people will often think

00:01:33 it's been a really busy and hard day at work

00:01:35 and so I'm gonna have an extra drink of alcohol

00:01:38 or an extra few squares

00:01:39 of the chocolate bar to treat myself.

00:01:42 And while the occasional treats

00:01:43 and rewards can be uplifting,

00:01:46 remember overall regularly overindulgent

00:01:49 can actually sabotage all the efforts you have made

00:01:52 to look after yourself.

00:01:53 And so remember with self-compassion

00:01:55 also comes self-respect and also self-control.

00:01:59 Consider making time for activities

00:02:01 that are in line with what really interests you.

00:02:03 If you have a creative streak,

00:02:04 make time for your creative outlet.

00:02:07 If you have a need to be outdoors

00:02:09 and take part in physical activities such as sports,

00:02:11 make time for these too.

00:02:13 Consider investing some time

00:02:14 in mindfulness as a practice

00:02:16 to bring about overall calm and wellbeing.

00:02:20 Mindfulness is a way of thinking

00:02:22 and rooting your thinking in the current or in the present.

00:02:25 You can mindfully eat a meal.

00:02:27 You can mindfully brush your teeth.

00:02:29 You may even mindfully choose to go for a walk.

00:02:32 And what mindfulness encourages you to do

00:02:34 is focus on the here and now.

00:02:36 I would encourage you to consider some time with nature.

00:02:39 This may be as simple as walking through a park,

00:02:42 walking by the river.

00:02:43 We know that being with nature

00:02:45 and particularly being free of an urban environment

00:02:47 can really help people focus on their wellbeing.

00:02:51 We are currently in the throes of a global pandemic.

00:02:53 This is understandably a time

00:02:55 that incurring much anxiety and stress for many people.

00:02:58 And so what I would encourage you to do,

00:03:00 is think of this also as a time

00:03:02 where there are opportunities to pause, reflect,

00:03:05 and possibly even reset as well.

00:03:07 (soft music)

00:00:2 These are the muscles at the front of the thigh, you could do these in freestanding

00:00:27 if your balance is good enough, if not hold onto a bar or something.

00:00:31 I'll try to balance to start with.

00:00:33 What we're looking at doing is we're going to bring our heel up to our bum, bring

00:00:37 your heel in and your knees together.

00:00:40 Try and stand up tall.

00:00:42 We're looking to feel that stretch through that front thigh.

00:00:45 If you can't try and push the hips forward until you feel that stretch and

00:00:49 hold for 30 seconds and repeat twice.

00:00:56 With this exercise, you're going to stride out in front of you, keeping

00:00:58 the front knee straight, keep the foot flat on the floor, and we're going

00:01:02 to sitting back on that back leg.

00:01:04 So you're going to slowly bend the knee, sit him back, lean forward at the waist

00:01:08 whilst keeping the back nice and straight.

00:01:11 Tuck the abdominals in just to engage your core and hold

00:01:14 that position for 30 seconds.

00:01:19,270 --> 00:01:22,120 The purpose of a warm up is that we prepare mentally and

00:01:22 physically for our chosen activity.

00:01:24 We gradually increase our heart rate and our blood flow, which enables

00:01:27 more oxygen supply to our muscles that we're going to perform with.

00:01:31 The warmup activates and primes those connections between our nerves and

00:01:35 our muscles, which will help improve our coordination and efficiency

00:01:39 of our movement and our muscles.

00:01:43 Squats are a great way to put the hips and knees through a good range of movement.

00:01:48 Squatting slowly down and up, trying to keep the knees in line with the mid

00:01:52 portion of the feet and sitting back.

00:01:55,680 --> 00:01:56,970 They should be done comfortably.

00:01:57 Don't squat any deeper than you feel comfortable and able to.

00:02:04 Another great exercise that we could use is a lunge to stride

00:02:08 back, letting the knees bend around 90 degrees and alternating legs.

00:02:19 I think the best tip with this is to make sure that your stride length is long

00:02:22 enough to make sure that you don't put any unwanted stress or pressure on the knees.

00:02:27 A great one is a CanCan kick for our hamstrings.

00:02:34 We want to stand, kick out in front, and then come back down and kick out again.

00:02:40 Keep repeating.

00:02:41 We're gradually just trying to kick that little bit further to try and

00:02:44 get the knee a little bit straighter each time we perform this exercise.

00:02:52 It's a simple one, just nice and easy.

00:02:55 So calf raises and it's a great way to just start to get the joints in the ankle

00:02:59 moving and getting the muscles going.

00:03:02 Got to remember if we're performing higher activities like running or speed

00:03:05 walking, that actually our ankle is going to go a little bit further in

00:03:08 its range than that, and this is where the next part is really important.

00:03:11 Come down into a press up position and slowly push the heels away each time.

00:03:19 So you stretching the ankle through its available range and

00:03:21 stretching out those calf muscles.

00:03:28 We want to slowly reduce the intensity of the activity that we're performing.

00:03:32 For example, if we're running, we want to turn that into a

00:03:34 jog and then down into a walk.

00:03:36 Of course if we're jogging just bring that into a walk.

00:03:39 The purpose of the cool down is to slowly reduce the heart rate.

00:03:43 We need to do this to help improve and begin our recovery process.

00:03:48 If you did require any further assistance with anything more specific, our

00:03:51 direct access services here to help.

00:00 (gentle upbeat music)

00:02 [Presenter] What is OCD?

00:04 OCD is an anxiety disorder that consists

00:07 of obsessions and compulsions.

00:10 Someone with OCD may experience

00:12 unwanted repetitive thoughts,

00:14 often accompanied by high levels of anxiety,

00:17 a sense of responsibility and guilt.

00:20 We're continually hearing how easily coronavirus

00:23 is passed from one person to another,

00:25 for someone who already has OCD compulsions

00:28 about avoiding germs, hearing this may be making

00:31 their compulsions worse.

00:34 With usual coping strategies not easily available,

00:37 this could also be making a person with OCD feel worse.

00:42 They may not want to go out

00:43 for daily exercise or to the shops,

00:46 or they may be socially withdrawing themselves from others,

00:50 even in the family home.

00:55 During the coronavirus outbreak,

00:58 OCD compulsions could lead to an increase in personal care,

01:02 such as showering several times a day,

01:06 feelings of loneliness and having to adapt

01:09 to the new normal within the family home,

01:12 concerns that others are not abiding

01:14 to the government guidelines,

01:16 not wanting to leave the house due

01:17 to fear of cross-contamination,

01:20 stress about having to wait for shopping deliveries.

01:25 Here are some coping strategies you could use

01:27 to support people with OCD.

01:30 Communication is key at this difficult time,

01:33 it may be helpful to have regular family meetings

01:36 to discuss how you'll support one another,

01:38 despite restrictions, people may need time to themselves.

01:43 Try and create an area where family members

01:45 can have quiet time, if space doesn't allow,

01:48 discuss how each person wants to be supported

01:51 in having quiet time.

01:53 If you notice these symptoms yourself,

1:56 create individual support plans, ask yourself,

02:00 how can I help myself

02:02 when I'm feeling worried or distressed?

02:05 What positive distractions can help me?

02:09 How can I let my family know that I'm struggling?

02:12 What will help me feel supported?

02:16 Communicating and sharing your thoughts

02:18 with someone you trust will help.

02:20 It may be that they have encountered a similar problem

02:24 and can talk you through how they managed this.

02:27 (gentle upbeat music)

00:00:08 Hi, I'm Mike Livesey.

00:00:10 A physiotherapist in Bupa health clinics.

00:00:12 Musculoskeletal injuries and issues can come about from

00:00:15 poor home working environments.

00:00:17 So where do we start?

00:00:18 our seating positions should be comfortable we should be looking at

00:00:21 the top portion of our screen and we're looking forward in order to

00:00:25 stop our heads from being forced forward whilst we're looking down

00:00:28 particulaly when using a laptop.

00:00:30 So where possible, use a laptop stand and a plugin keyboard in order to reduce this.

00:00:35 As we're coming down, our shoulders should feel comfortable and relaxed by our sides

00:00:39 with our elbows falling comfortably below the shoulders, and the most important

00:00:44 thing to remember above all else, is movement is medicine, the more we can

00:00:48 get up and away from our desks, the more we can mobilize, move the joints in our

00:00:53 skeletal spine and our necks and make sure that we reduce the risk of injury.

00:01:07 Take the hand at the side that you're going to stretch and grab

00:01:10 hold of the base of your chair.

00:01:12 Take the opposite ear down towards the shoulder and turn at the same time.

00:01:17 You find yourself nodding slowly forward as if you're looking down

00:01:20 towards your opposite armpit.

00:01:23 At that point, you should be able to start to feel the stretch in the

00:01:26 base of your neck going down towards your shoulder blade and hold this

00:01:29 position for 10 to 30 seconds slowly coming back into the start position,

00:01:35 then repeating two or three times.

00:01:40 Place your arms across your chest, holding onto your shoulders.

00:01:43 Sit up tall in the front, third of your chair.

00:01:46 Get your feet and your legs relaxed and twist over towards one side.

00:01:52 Hold for three to five seconds and return to the start position.

00:01:57 I'd recommend repeating the same way.

00:01:59 Three to five times before you repeat to the opposite side.

00:02:07 What we're going to do is you're going to sit up straight, draw your shoulders

00:02:09 back, looking straight forward.

00:02:11 I want you to imagine drawing your chin in towards your spine and holding

00:02:16 this position for 10 seconds and relax.

00:02:19 This exercise should start to engage some of our deepest

00:02:22 stabilizing muscles in our neck,

00:02:23 and start to help improve your pain, and remember, this

00:02:26 exercise shouldn't be painfull

00:02:30 With this exercise, again, start with your arms folded across your chest.

00:02:35 We're going to start by flexing through the spine, so you're going to bring your

00:02:38 chin slowly down towards your chest.

00:02:40 Start to let the shoulders round forward and the upper back fold forwards.

00:02:45 You should start to feel a slow, gentle stretch in the mid portion

00:02:50 of your back at that point.

00:02:52 Hold for five seconds and then slowly start to come up out of that position

00:02:57 keep raising through the spine, lifting the chest high, and start to elevate the

00:03:02 elbows until you feel the gentle stretch through the chest and through the stomach.

00:03:06 And again, hold for three to five seconds.

00:03:09 And then come back to the centre.

00:03:11 This is a great exercise to repeat three to five times whilst

00:03:14 you're in a seated position

00:03:20 it's called a scapular setting exercise our arms by our sides.

00:03:24 We're going to draw our shoulders gently back together so you feel

00:03:27 a light stretch through the front of your chest and you're going to

00:03:30 hold this position for 10 seconds.

00:03:34 If you did require any further assistance with anything more specific, our

00:03:37 direct access services here to help

00:00 (upbeat music)

00:01 [Narrator] What is OCD?

00:03 OCD is an anxiety disorder

00:06 that consists of obsessions, and compulsions.

00:09 Someone with OCD may experience

00:11 unwanted repetitive thoughts,

00:13 often accompanied by high levels of anxiety,

00:16 a sense of responsibility and guilt.

00:19 If you notice that your child is suffering with OCD,

00:23 here are some coping strategies that might help.

00:26 Having a traffic light system

00:28 enables your child to share a color,

00:31 picture that represents an emotion

00:34 without necessarily having

00:35 to speak about how they're feeling.

00:38 The worry jar, enables the child to visually see

00:41 the once the worry has been addressed.

00:44 It doesn't need to be worry any longer.

00:47 A brave jar, allowing your child

00:50 to focus on a positive thing they have achieved that day.

00:54 This will help promote increased confidence and self esteem.

00:58 keeping a diary of what they were doing

01:00 when they began feeling anxious,

01:02 helps to identify what triggers these feelings.

01:05 Also teaching them

01:06 situations in the future.

01:10 Using ice, having your child

01:12 hold a couple of ice cubes in their hands,

01:15 helps the mind focus on the sensation of coldness,

01:18 rather than any distressing thoughts or feelings.

01:21 Grounding techniques are a coping strategy,

01:25 which help you feel reconnected with reality.

01:28 The following can help young people to feel back

01:31 in control of their emotions.

01:33 Tell yourself you're safe.

01:35 And that these feelings will pass.

01:38 Acknowledge five things you can see.

01:41 Acknowledge four things you can touch.

01:45 Acknowledge three things you can hear.

01:48 Acknowledge two things you can smell.

01:51 If you don't have the right things around you

01:53 to complete the steps just mentioned

01:56 and ask yourself questions

01:57 such as where in the world is cold?

02:00 (upbeat music)

00:20 I'm scared.

00:21 I feel sad.

00:23 I feel bad.

00:25 Hey!

00:26 Are you okay?

00:27 You seem sad.

00:29 Shall we make a

00:29 comfort kit together?

00:31 What's a comfort kit?

00:33 A comfort kit is a collection

00:35 of your favourite things

00:37 that comfort you when you feel

00:38 sad, worried, angry or upset.

00:41 You will need a box or a bag

00:43 to put your favourite things in.

00:45 (gasp)

00:45 I know just the thing!

00:47 (trumpets)

00:50 But I don't know what

00:51 to put in it.

00:52 Try using things that are fun

00:54 to look at

00:55 feel, smell or listen to.

00:58 I like my jungle

00:59 colouring-in book.

01:01 Great!

01:01 Let's put that in your

01:02 comfort kit.

01:03 Along with some

01:04 colouring pencils too!

01:06 I want to put a picture of

01:07 my family and friends in there

01:09 as well.

01:09 Good idea!

01:11 And remember,

01:11 you can always ask them

01:13 for help,

01:13 about anything that's making you

01:15 feel sad or bad.

01:17 I like looking at the

01:18 colours and patterns of my

01:19 kaleidoscope.

01:20 Woah!

01:23 Me too!

01:24 You're getting the hang

01:25 of this now.

01:26 What else do you want

01:27 to put in your

01:27 comfort kit?

01:29 My cuddly toy is

01:30 really soft.

01:32 Awh! I like this one.

01:34 Everyone should have a

01:35 Unicorn to cuddle.

01:37 I like the way

01:37 these flowers smell.

01:38 (sniffs)

01:41 What else should I put in

01:42 my comfort kit?

01:44 What sounds do you

01:44 like the best?

01:46 I know!

01:47 (party horn sounds)

01:49 (laughter)

01:51 Anything else you'd like

01:52 to put in?

01:53 Oh yes, I almost forgot.

01:57 (blows bubbles)

01:59 I love bubbles!

02:01 (pop)

02:02 I feel a bit better now!

02:04 I'm going to do some

02:04 colouring-in.

02:06 Awesome!

02:09 What will you put in your

02:10 comfort kit?

02:12 Here are some more ideas.

00:09 Those who are 70 years of age and above, those with a chronic health

00:14 condition, that is to say a long-term health condition, and women who are pregnant.

00:19 Chronic heart failure, chronic kidney disease, diabetes, neurological conditions

00:26 such as multiple sclerosis, cerebral palsy, Parkinson's disease and finally

00:32 being overweight. We recognise that individuals with a BMI of 40 or above

00:35 are also considered vulnerable.

00:41 The first is anybody who has had a solid organ transplant. The second would be anybody

00:47 with a chronic and severe lung condition. These include all people with cystic

00:51 fibrosis, people with severe asthma and those that have severe COPD.

00:56 These would also be women who are pregnant, who have a congenital or an acquired heart

01:02 condition, that is to say a heart condition which they were born with, or a

01:06 heart condition which they have acquired during the course of their pregnancy.

01:09 This will also include individuals who have rare conditions that weaken their

01:14 immune system or inbuilt errors of metabolism that make them more

01:17 susceptible to infection. This would also include individuals who have medication

01:23 which weakens their immune system, to the extent that they are more vulnerable to

01:27 background infections. These are individuals who have active cancer at

01:31 this time and are having chemotherapy, individuals with lung cancer who are

01:35 having radical radiotherapy, anybody with a bone marrow or a blood cancer,

01:41 individuals who have had a bone marrow or stem cell transplant in the last six

01:45 months, or those individuals who have had a bone marrow or stem cell

01:49 transplant but are still on immunosuppressive therapy and finally

01:53 those individuals are on immunotherapy, continuing antibody treatment or any

01:59 kind of radical cancer therapy which weakens or suppresses the immune system.

02:07 It's because we recognise that for them the disease course with Covid-19

02:11 infection could be more severe than that experienced by the general population.

02:17 We also unfortunately recognise that those who are extremely vulnerable are at

02:21 higher risk of requiring hospitalisation due to the seriousness of the disease

02:25 they can experience with Covid-19 infection.

00:01 - [Narrator] During this current period,

00:02 many of the words and phrases associated

00:05 with coronavirus are new to us.

00:07 We want to ensure everyone is fully informed

00:09 so you can protect yourselves and others.

00:13 Coronaviruses are a family of viruses

00:15 that have been around for some time.

00:17 The name comes from their characteristic shape,

00:19 a circle surrounded by a crown.

00:21 Corona.

00:22 Coronaviruses cause symptoms in your respiratory system,

00:25 which is responsible for your breathing.

00:27 Some cause mild symptoms, like the common cold,

00:30 while others are responsible for severe diseases

00:33 like SARS, MERS,

00:34 and the newly discovered SARS-CoV-2 coronavirus,

00:37 which is what is making people ill at the moment.

00:40 A high temperature, and/or a new and continuous cough,

00:43 are the two main symptoms. (man coughing)

00:44 A new and continuous cough means coughing a lot

00:47 for more than an hour

00:48 or three or more coughing episodes in 24 hours.

00:52 We have recently experienced an outbreak,

00:54 which means that more people have suddenly become ill

00:56 with the disease than would normally be expected.

00:59 This has also led to a pandemic,

01:01 which is when a disease not only spreads

01:03 between large numbers of people and regions,

01:05 but throughout the world too.

01:08 To protect each other and avoid spreading the disease,

01:10 we all need to practice social distancing.

01:13 It means avoiding face-to-face contact,

01:15 social gatherings, public transport,

01:17 any non-essential activities

01:19 and working from home wherever possible.

01:21 It also means staying at least two meters,

01:24 six feet, apart from others

01:25 if you do go out for essential activities.

01:28 People who are unwell or live with someone

01:30 who has symptoms, must stay at home and self-isolate.

01:34 People who have recently been exposed

01:35 to the coronavirus will need

01:37 to quarantine themselves,

01:38 even if you don't have any symptoms

01:40 and are feeling well.

01:41 This is to stop the virus spreading

01:43 if you have it without realising

01:45 because it is possible to have the virus

01:47 and not know during the incubation period.

01:49 The time between catching the virus

01:51 and when you first begin to have symptoms,

01:53 which in this case, is between one to 14 days

01:56 but is most commonly around five days.

01:59 Lockdown describes shutting down

02:01 all non-essential activities,

02:03 including closing down schools,

02:04 businesses, restaurants, gyms and cinemas,

02:07 instructing people to only leave home

02:09 for essentials, such as food, medicine,

02:12 exercise or to care for a vulnerable person,

02:15 or for work, only if you are a key worker.

02:19 Health and social care workers

02:20 are protecting themselves from catching

02:22 or spreading the infection

02:24 by using personal protective equipment or PPE.

02:27 PPE includes surgical masks,

02:29 gloves, goggles, face shields, gowns,

02:32 aprons and respirators.

02:35 Patients in hospital who develop severe symptoms

02:38 may need help to breathe.

02:40 A ventilator is a machine

02:41 that pumps air in and out of your lungs,

02:43 allowing the lungs the time they need to recover.

02:48 There are lots of clinical trials under way

02:50 to develop a vaccine against coronavirus,

02:53 a medicine, usually provided via injection

02:55 or nasal spray which teaches your immune system

02:58 to recognize and fight off bacteria and viruses

03:01 in the future.

03:02 Please visit our coronavirus hub at bupa.co.uk.

03:06 Please stay home and stay safe.

The Doctor’s opinion: videos from Dr Luke James

This series of short videos from Dr Luke James, Medical Director - Bupa Global and UK Insurance gives you a front-row seat to helpful advice and information on the latest topics about coronavirus.

00:00 (gentle music)

00:04 - It's important to realize

00:05 that once the lockdown is relaxed,

00:07 the sars-cov-2 virus is not going anywhere.

00:10 It will still be present in the community,

00:12 so it's likely that some form of social distancing

00:15 will remain

00:16 and close monitoring in infection and death rates

00:18 will be needed to ensure we don't enter a further phase

00:21 of accelerated infections and deaths.

00:25 If we look across the world,

00:26 Hong Kong relaxed their lockdown

00:28 after a period of strict isolation.

00:30 Restaurants re-opened and people returned to the office,

00:34 but unfortunately,

00:34 this resulted in a second wave of infections

00:37 and this relaxation was reversed.

00:40 A similar picture was seen in China.

00:43 There may be multiple reasons behind the differences

00:45 and although a lot of comparisons

00:47 are being made between countries,

00:49 we have to accept that the different approach

00:51 countries are taking to testing for COVID-19,

00:54 the way deaths are being recorded as Covid related or not,

00:58 whether deaths in the community setting

01:00 are being included in the figures

01:01 and what level of deaths governments actually want to report

01:05 is incredibly variable and not always transparent.

01:10 Lots of theories about why some countries

01:12 appear to be coping better than others,

01:15 including the point at which lockdown was entered,

01:18 the use of face masks, the age of the population,

01:22 the prevalence of underlying health conditions

01:24 such as obesity, diabetes and high blood pressure,

01:27 genetics and population density are to name but a few.

01:32 A clearer picture will emerge only after there has been

01:35 proper analysis and scrutiny of the data.

01:38 The Office for National Statistics

01:40 has information comparing death rates

01:42 from Corona Virus and other causes of death.

01:45 It noted that for march,

01:47 Corona Virus was the third most common

01:49 underlying cause of death in the UK,

01:51 after dementia and ischemic heart disease.

01:53 (gentle music)

01:56 So if you live alone, or away from your family,

01:58 it's completely understandable

01:59 if you're finding things tough right now.

02:02 Loneliness and separation from loved ones

02:04 can be really difficult and emotional to deal with.

02:09 At a time like this,

02:10 when we naturally want to seek comfort from others,

02:12 it can be harder to still to deal with these feelings.

02:16 Making the most of video calls with your family and friends

02:18 can help.

02:20 Try reframing social distancing as physical distancing.

02:23 Although you can't be together in person,

02:26 you can still socialize in other virtual ways

02:30 and if you live alone, you may find it helpful

02:32 to look up the details of local community groups,

02:34 or charities who can help you if you need any support,

02:38 or someone to talk to.

02:40 It's really important to remember, as well,

02:42 that getting to exercise is crucial

02:44 and try and build this into your everyday routine.

02:47 We know this has both physical and mental health benefits.

02:52 There are huge challenges to the development of a vaccine.

02:55 Firstly, getting a vaccine that actually works clinically,

02:59 secondly, mass production of any vaccine that is created

03:03 and thirdly, the logistical challenges

03:05 of inoculating huge numbers of people around the world.

03:10 COVID-19 is seeing an unprecedented speed

03:13 from virus discovery, to the beginning of clinical trials.

03:16 The average time for vaccine development is around 10 years.

03:20 A recent example of an accelerated

03:22 vaccine development process is the five year time scale

03:25 for an Ebola vaccine.

03:27 Researchers are estimating a potential vaccine for COVID-19

03:31 within in a 12 to 18 month period.

03:34 (gentle music)

00:00 (gentle music)

00:04 - So coronaviruses are a family of viruses

00:06 that range from the common cold,

00:08 to MERS coronavirus, which stands for

00:10 Middle East Respiratory Syndrome coronavirus, and SARS,

00:14 which is Severe Acute Respiratory Syndrome coronavirus.

00:18 And SARS-CoV-2 is the name given to this novel coronavirus,

00:23 which emerged in Wuhan in China, towards the end of 2019.

00:29 COVID-19 is the term used to describe the infectious disease

00:32 caused by this newly discovered coronavirus.

00:37 We know that the virus spreads

00:38 from human to human through droplets,

00:40 and enters then through the mucus membranes

00:42 of the nose, the mouth, and the eyes.

00:45 And this is why you will hear so much

00:47 about the personal hygiene advice being reinforced.

00:50 Washing hands frequently, not touching your face,

00:53 and catching coughs and sneezes in tissues.

00:59 The early symptoms of COVID-19

01:01 resemble an upper-respiratory tract infection or flu

01:04 in most cases, with cough,

01:06 potentially a sore throat, and a fever.

01:10 There have, however, been reports

01:12 of people suffering from less common symptoms,

01:14 such as headaches, muscular aching,

01:17 gastro-intestinal problems, as well as

01:19 a loss of sense of taste and smell,

01:22 although no official conformation has yet been given

01:25 for these last few more unusual symptoms.

01:30 Unfortunately, in some people the symptoms become worse,

01:33 with increasing shortness of breath,

01:35 and in some more severe cases this can result in ARDS,

01:38 Acute Respiratory Distress Syndrome,

01:41 and this requires support being provided

01:43 via a ventilator, and in hospital.

01:48 It is also being recognized

01:49 that some people don't get any symptoms at all.

01:52 They become infected with the virus,

01:53 but do not become unwell.

01:57 Particularly worrying

01:58 is the severity this infection can have

02:00 on those with underlying illnesses,

02:02 such as cardiac problems, high blood pressure,

02:05 diabetes, and active cancer.

02:08 Evidence is also emerging

02:09 of the role excess weight, obesity, can play

02:13 in the severity of the infection,

02:15 and the outcome from contracting coronavirus.

02:21 It's also really important

02:23 to remember to seek medical advice if you are unwell.

02:25 Not every illness is COVID-19, and there are

02:28 increasing concerns among the medical profession

02:30 at the incorrect and misdiagnosis,

02:33 or late presentation of other serious illnesses,

02:36 due to this focus on COVID-19.

02:41 Presently there are no specific vaccines

02:43 or treatments for COVID-19.

02:45 However there are many ongoing clinical trials

02:47 evaluating potential treatments.

02:51 Fundamentally, this is a new virus, causing a new disease,

02:54 and we are learning a lot about it all the time.

00:07 It's really important that you keep yourself hydrated

00:10 and drink plenty of fluids.

00:12 Avoid alcohol as this can make you more dehydrated.

00:15 When you have a fever, you'll be losing fluids through the skin and

00:19 as a general guide, you can use the colour of your urine to see if you're

00:23 drinking enough and you should be aiming towards the pale straw coloured urine.

00:28 If it's darker than this, then you're not drinking enough.

00:31 You can take paracetamol to help with your aches and your fever.

00:36 Ibuprofen is currently not recommended as there are some concerns over

00:40 its safety with Coronavirus.

00:43 However, if you have been advised or you're currently already taking

00:47 ibuprofen or another form of

00:49 what we call nonsteroidal anti-inflammatory, such as diclofenac

00:52 or voltarol for another condition such as a rheumatological condition.

00:56 Then you can continue taking these, or you may wish to speak

00:59 to your doctor for further advice.

01:07 It's important to call NHS 111 or your GP if your symptoms

01:11 don't get better after seven days.

01:14 Or if you are experiencing breathing problems at any point during your illness,

01:18 and that is you may notice feeling breathless when you're going up the

01:21 stairs or just walking around at home.

01:24 You should also seek medical advice if you develop any unusual symptoms

01:29 such as severe abdominal pain, blood in your wee, or your poo

01:34 chest pains, dizziness, or anything that you think is not quite right

01:39 and not sure whether this may be due to Coronavirus or not.

01:43 You will need to call 999 for an ambulance.

01:46 If you develop any of the following symptoms, you are too breathless

01:50 to speak more than a few words.

01:54 Your breathing is laboured and you're unable to walk around the house.

01:58 If you develop a deep pressure within your chest or any chest pain.

02:02 If you develop a bluish tinge to your lips or if you or someone else in your

02:06 household notices that you are confused

02:15 whether you'd been recovering at home or have recently been discharged

02:18 from hospital, they may take a good two to three weeks to fully recover.

02:23 So listen to your body rest up and gradually reintroduce your activities.

00:00 (upbeat music)

00:04 There's still a lot that we don't know

00:05 about the longterm effects of COVID-19.

00:08 Many people with mild symptoms

00:10 seem to fully recover within seven days,

00:13 but the evidence so far does suggest

00:15 that some people with moderable severe cases

00:18 may be affected by issues with their liver function

00:21 after recovering.

00:23 Research is also worried that in some cases people's lungs

00:26 and hearts maybe affected in the longer term,

00:29 especially if they had serious COVID-19 infection

00:32 that is affected these organs

00:34 and they have required intensive care.

00:37 We must also remember in addition to

00:39 the physical health issues,

00:40 it is likely the impact of COVID-19

00:43 on the longer term mental health

00:44 is likely to be significant.

00:47 Only time will reveal the full impact

00:49 on our longer term mental

00:51 and physical health from COVID-19.

00:54 It's important to state that COVID-19,

00:56 is not the only disease, even though it is the focus

00:59 of most medical professionals across the world

01:02 and in everyone's front of mind.

01:04 Part of the response has been to whole routine operations

01:07 across many countries and access to healthcare

01:10 has therefore become more difficult.

01:12 Additionally, people are quite rightly worried

01:14 about attending healthcare facilities

01:17 due to the risk of contracting COVID-19.

01:20 However, let's be clear, other illnesses

01:23 such as heart problems, severe childhood infections

01:25 and cancers have not disappeared into the background.

01:29 We've seen a significant decrease

01:31 in attendance at A and E departments and GP surgeries,

01:34 and an increase in misdiagnosis

01:36 or delayed diagnosis, especially amongst children.

01:41 Cancer referrals have decreased considerably

01:43 and concerns are escalating on the effect

01:45 this will have on survival rates in the future

01:48 from previously treatable cancers.

01:51 It's really important to remember that health services

01:53 in the UK and across the Globe is still open for business,

01:57 especially for those more serious conditions

01:59 that require urgent attention.

02:01 Doctors and healthcare services

02:03 have adapted rapidly to offer virtual consultations,

02:06 and it's vital that we continue to access these services

02:09 and get advice if we have any concerns around health

02:12 or the health of our family members,

02:14 whether COVID-19 related or not.

02:17 (upbeat music)

00:08 Now is a prime time for those who suffer from Hay Fever to experience symptoms.

00:13 Grass pollen is highest at this time of year, May to July, as well as tree pollen.

00:23 The symptoms of Coronavirus are different from the symptoms of Hay Fever.

00:28 The main symptoms of Coronavirus are a high temperature and a continuous cough.

00:34 These are not symptoms of hay fever.

00:37 Sneezing, having a runny or stuffy nose, are common symptoms

00:40 with hay fever, but they are not common symptoms with coronavirus.

00:48 Pollen can trigger asthma attacks or make the asthma worse.

00:53 Coronavirus can cause breathing difficulties, putting those

00:57 with severe asthma at more risk.

00:59 If you have asthma and you're prone to Hay Fever, you should take your

01:04 asthma medications as prescribed and always carry your inhaler with you.

01:09 You should control your Hay Fever symptoms using medication, and

01:13 also try and reduce your exposure to pollen as much as possible.

01:18 You should also take steps to avoid catching Coronavirus by social distancing

01:23 and washing your hands regularly.

01:29 Medications such as anti-histamine tablets and nasal sprays are generally

01:33 considered safe, so you should continue to use these to manage your

01:37 hay fever symptoms during this time.

01:40 However oral steroids and immunosuppressants could affect your

01:43 immunity and so, if you're taking these, you should discuss this with your GP.

01:51 There's nothing to suggest that you're more vulnerable to

01:54 coronavirus if you have allergies.

01:56 This is because an allergy is not an autoimmune disease.

02:00 Allergy is a result of an exaggerated immune response to an allergen

02:05 such as pollen, your immune system essentially overreacts, causing

02:10 the symptoms that you experience.

02:13 So you should be able to respond to infection as effectively as anyone else.

02:21 Hay Fever symptoms, usually aren't serious, and generally you

02:25 won't feel that ill in yourself.

02:27 However, if your symptoms are bad, they can impact your day to day life

02:31 and leave you feeling miserable.

02:34 The most common hay fever symptoms include sneezing, a blocked or runny nose, itchy

02:40 eyes, nose, throat, roof of your mouth.

02:44 Red or watery eyes, a postnasal drip, which is when mucous drops down the

02:49 back of your throat, from your nose.

02:52 This may make you cough and a headache, which is caused by the stuffy nose.

02:58 A blocked nose is usually the most troublesome hay fever symptom, but red,

03:02 watery or itchy eyes are also called allergic conjunctivitis is also a problem.

03:09 Some people with Hay Fever only have symptoms that affect their eyes.

00:00 (upbeat music)

00:04 - In situations like this,

00:06 having access to accurate information and advice

00:08 about the coronavirus outbreak is really important.

00:12 But with so much information out there,

00:14 how can we be sure that everything you read

00:16 is factually correct.

00:18 For reliable medical information about the coronavirus,

00:21 it's important to stick to reputable

00:23 medical resources online.

00:25 World Health Organization is of course

00:27 a reputable source of information.

00:29 But remember their advice has to span numerous countries,

00:32 different populations and different health systems.

00:35 On although this is a global pandemic,

00:38 it's important to stick to the advice of the country

00:40 where you are living, which will be most relevant to you.

00:44 It's also very important to remember that scrolling

00:47 endlessly through large volumes of information

00:50 can have a negative impact on the way we feel.

00:53 Things can change really rapidly and the amount

00:55 of new information being delivered

00:57 to us can feel overwhelming.

00:59 So perhaps try and stick to a small number of sources

01:01 fewer information to make it more manageable.

01:04 (upbeat music)

01:06 Fact-checking charities such as full facts can check

01:09 if any claims you read are accurate and up to date.

01:12 Clearly not everything you read is true.

01:14 Don't believe everything you read on social media

01:16 or through your WhatsApp groups,

01:18 as there's lots of false information doing rounds.

01:21 Make sure you check the page where the information

01:23 came from, to see how reliable it seems.

01:27 Make sure you use the trusted resources online

01:30 that I mentioned earlier.

01:32 And if you read something that you're not sure about

01:33 or don't recognize the source, look at the NHS

01:36 or Public Health England websites.

01:39 These are where you can check all the latest

01:41 information and advices.

01:43 So here are four key things you can look out for.

01:47 Firstly, is the information up to date?

01:50 Look out for a published or last review date.

01:53 Secondly, is it clear and easy to understand?

01:56 Thirdly, have experts helped to produce the information?

02:00 it might be a doctor who is thanked for their input

02:02 on the page.

02:04 And finally are the claims in the information backed up?

02:08 Many of the most reputable websites will give details

02:11 of the original sources of the facts.

02:14 So final bit of advice.

02:17 Constantly scrolling through websites

02:18 and social media outlets for the latest news and advice

02:21 can make us feel anxious and worried.

02:23 Perhaps try and limit the amount of time you're

02:25 on social media or news websites and let your brain focus

02:28 on other things apart from the coronavirus.

02:32 Things continue to change rapidly,

02:34 and the speed of new information can feel overwhelming.

02:38 By sticking to a small number of reliable sources

02:40 for your information, it will be more manageable

02:43 and avoid the need to fact check everything you read.

02:46 (upbeat music)

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