The Little Blue Book

the computer with social media, or binge-watching countless TV series (“you’ve always wanted to catch-up on”). And, when under stress, combined with less activity, it may be more difficult to get to sleep and sleep soundly (REM sleep). But sleep is important. It’s important to the immune system, to cardio-health and blood pressure, and important to our emotional health. Good sleep reduces feelings of stress. Stick to your circadian rhythms; get away from the computer an hour before bedtime (the blue screen alters our internal day/ night clock by suppressing melatonin, a hormone released in the brain that prepares us for sleep) and get the TV out of the bedroom. If you are having real trouble sleeping, call your GP. 11. Spend time with a pet. The research is ‘in’: spending time with animals (patting a dog, talking to the cat, combing the rabbits) reduces feelings of stress, lowers blood pressure and releases a whole lot of feel-good neurochemicals in the brain. (It also reduces feelings of loneliness and anxiety.) 12. Use social media purposefully. Social media can keep us connected to friends and family and for sharing fun things in our lives. But, particularly for young people, it can damage relationships, be destructive of our sense of self, and add to feelings of loneliness and disconnection. It can also consume hours in the day in pointless distraction. So, be intentional, use social media for a purpose – connect with people the way you would with ‘a postcard’. (Would you send them a postcard? No? Perhaps then they’re not that important to you.) Use it, sure, but focus on things that mean more to you, and that leave you feeling happy and fulfilled. 8. Watch what you eat (and when): Practice ‘social distancing’ from the fridge. Sure, reaching for a snack can help us manage feelings of stress, or boredom (you know, a quick sugar hit to lighten things), but there’s a downside – weight gain. So, plan your meals and limit your eating to the times of day you would normally eat. Eat well, with plenty of fresh foods and drink lots of water. Avoiding sugary drinks and processed foods (pre-packaged and fast-food takeaway), is important to maintaining a positive mood as well as protecting against diabetes, obesity, cardiovascular disease and stroke. 9. Avoid drugs and alcohol: Isolation and alcohol, with a fridge in easy reach, is an uncomfortable mix. So, set rules for your alcohol use (and drug use). When at home, it’s too easy to grab a beer mid-afternoon. But you wouldn’t do that at work. Also, when at home, we commonly pour larger servings than the ‘standard drink’ served by a hotel or restaurant – one wine at home is more likely equivalent to two standard drinks. So, again, be aware, and stick to your rule. Be attuned to your own feelings and emotional health. If you’re drinking more to relieve the tension and anxiety that comes with this pandemic, and if carrying financial uncertainties or other worries, be aware that substance use will only relieve problems temporarily and can quickly usher-in a new set of problems. Be very wary of the trap of dependence. 10. Get your eight-hours rest. Sticking to a bedtime routine may present problems when in isolation. It can be tempting to ignore the clock on the wall and too easy to get stuck on 45 ADA Australia PostScript Section 1 Section 3 Section 2