Ways Falkirk residents can live with the lockdown

While the announcement came as no surprise to the majority of the population, it was still a shock to some who had been counting down the days until the end of the previous three week period, believing restrictions would be relaxed in some way.

And that was a mistake, according to an experienced mental health practitioner, who has worked in the Forth Valley area for 20 years.

The front line worker contacted The Falkirk Herald this week to give some advice to people who are dreading the thought of at least another month in this social distancing situation.

The first thing she told us was not to count the days – no five bar gates on walls – until the end of this next three week period, because things may not change at all when that particular date rolls around and if we pin all our hopes on normalcy being restored after those three long weeks then we may be setting ourselves up for a disappointment.

She advises us to take each day as it comes and try and maintain some sort of routine – obviously it does not need to be your normal or usual routine, just something that provides some kind of structure to your day.

Nothing good can come from lying around all day in your pyjamas – showering or bathing and changing clothes regularly, even though you may no longer be going out to work or socialise, is still advisable.If you are working from home, try to separate your work life from home life and have strict clocking off times where you set work aside – don’t work through lunches or dinner time, even if your office equipment is now located on your dinner table.The mental health practitioner added: “We must accept things are different for everyone now and develop the routine that best suits us and stick to it. We need to be nice to ourselves - if we have a bad day, accept it is a bad day and move on, tomorrow can be different.“We’ve got to try and view the lockdown as a positive step – believe people when they tell us by staying home we are saving lives.”

Talking to people is another important method of staying mental healthy. “Talk to as many family members and friends as possible every day – even though you cannot do this in person there is the phone and now video calling – you can even have virtual family dinners with loved ones even though they live miles away.“Speak to you neighbours and acknowledge them whenever you have the opportunity to do so – the Thursday night NHS/keyworkers applause is a good time to see that we are all in the same situation.

“If you live on your own then use communication technology to stay in touch with friends and relatives as much as possible.”

People can get a bit ambitious with time on their hands, but the advice is to do things in moderation.“Don’t set yourself unattainable targets because that can lead to frustration and anger if you fail to accomplish something – like trying to learn a new language in two weeks.

“If you do find a new hobby make sure it’s something which is beneficial, whether it is exercise for your physical well being or something that engages your mind for your mental health.

“Don’t put pressure on yourself - the situation we’re all in is stressful enough. Watch the news but don’t become obsessed – some people find comfort in knowing what’s going on in the world and what the latest figures are but don’t get hooked on it.

“Make the most of the time available to you while still obeying the guidelines and social distancing rules – go out for walks and smile at people who pass by, keeping a safe distance of course.”

Worries over health and finances are real concerns we all share at the moment and we need to know there is help we can access. “For people who have lost their jobs there is help available, but seek it out quickly and don’t let worries get on top of you. There’s no shame in asking for help at any time, never mind in the middle of a global pandemic

“If you are being supported in the community then this does continue, the pandemic has not severed ties with your carers or support team and you can still contact your GP if you are particularly concerned about your mood or physical health.

“Never feel you are totally alone because there are always groups and organisations who are there to help.”

There are certain danger signs to look out for which can point to changes in your mental health.

“Disrupted sleep is common at times like this, but if you are awake worrying at all hours, that can be a sign you’re not coping well. Altered appetite is also a sign – either people losing their desire to eat or people overeating for comfort.“If you have one bad day that is to be expected, but if this continues day after day then you should seek help. Be aware of others around you, friends and family – if they are sounding low then try to talk to them about it and ask them how they are feeling. Maybe just by talking to them you can make them feel better and reassure them.”

Youngsters and older people may be finding the lockdown particularly tough.

“If you have children the best thing you can do is talk to them and find out how they are feeling about things – if they are worried, do your best to reassure them and encourage them to come to you and tell you if there is anything bothering them.

“The worst thing you can have is them bottling things up and keeping feelings to themselves. Let them know it’s okay to be sad and they also shouldn’t feel guilty about having fun and being happy – all emotions are good to share.

“Older people may feel particularly isolated and at risk at this time. They may be missing their families and visits from grandchildren, but they should know they are just a phone call or video message away.

“If they have carers then they may help them with online communication options. Families living together should also share feelings and talk about what’s going on – if they have hobbies or interests they should continue with them to keep their own identity.

“Although it’s good to be together it’s also healthy to have your own space if this is possible. If arguments do happen – and they always will – try and talk about it and resolve matters before the end of the day“It’s not good to let things linger at the best of times.”

Here are some numbers of groups and organisations which can help you if you are struggling at this time:

Safer Scotland – 0800 027 1234 www.safer.scot

Samaritans – 116 123

Childline – 0800 11 11

Mind – 0300 123 3393

Age UK – 0800 169 6565

Kersiebank Project – 07719 733309 or visit www.facebook/KersiebankCP