COVID隔离:在家中时的心理健康

英国NHS已发布了一系列有用的资源,以在当前COVID隔离期间帮助您保护精神健康。我们在此处复制了其中的一些内容,目的是允许对许多节进行索引,以期使访问变得更快,更容易。

由于冠状病毒(COVID-19),在家里呆在家中时,照顾好自己的思想和身体非常重要。

您可能会感到无聊,沮丧或孤独。您也可能情绪低落,担心或焦虑,或者担心自己的财务状况,健康状况或与您近亲的状况。

重要的是要记住,感觉是可以的,每个人的反应都不同。请记住,这种情况是暂时的,对于我们大多数人来说,这些感觉都会过去。呆在家里可能很困难,但是这样做有助于保护自己和他人。

这里的提示和建议是您现在可以做的事情,可以帮助您保持身心健康,并应付在家时的感觉。如果需要,请确保获得更多支持。

政府也有 关于冠状病毒留在家中的更广泛指导.

要阅读完整的NHS页面“担心冠状病毒”,请单击此处

 

 

有关心理健康的更完整资源,请参见NHS页面 “每件事都很重要”.

EMM-冠状病毒-留在家里-了解您的权利

1.了解您的就业和福利权利

您可能需要在家中时担心工作和金钱–这些问题可能会对您的心理健康产生重大影响。

如果您还没有,请与您的雇主讨论在家工作的知识,并了解您的病假工资和福利权利。了解有关的详细信息 冠状病毒爆发对您意味着什么(仅限英格兰和威尔士) 可以减少烦恼并帮助您更好地控制自己。

GOV.UK:冠状病毒支持

2.计划实际的事情

弄清楚如何获得所需的任何家庭用品。您可以尝试询问邻居或家人朋友,或找到送货服务。

在可能的情况下,继续获得治疗和支持以解决任何现有的身体或精神健康问题。让服务人员知道您待在家里,并讨论如何继续获得支持。

如果您需要常规药物,则可以通过电话或通过网站或应用程序在线订购重复处方。请与您的GP联系,并询问他们是否提供此服务。您也可以向药房询问有关如何运送药物的信息,或要求其他人为您收集药物。

如果您在家里或通过定期拜访他人来支持或照顾他人,请考虑一下谁可以在您在家中提供帮助。让 您的地方当局(仅英格兰,苏格兰和威尔士) 知道您是否提供照顾或支持与您不住的人。 Carers UK在制定应急计划方面有进一步的建议。

英国护老者:冠状病毒

3.与他人保持联系

与您信任的人保持健康的关系对于您的心理健康很重要。想一想当您全家呆在家里时,如何通过电话,短信,视频通话或社交媒体与朋友和家人保持联系,无论是平时经常见到的人还是与老朋友保持联系。

许多人发现当前的状况很困难,因此保持联系也可以为他们提供帮助。

4.谈谈您的后顾之忧

对当前情况感到有点担心,害怕或无奈是正常的。请记住:可以与您信任的其他人分享您的疑虑-这样做也可能会帮助他们。

如果您无法与您认识的人交谈,或者这样做没有帮助,您可以尝试使用许多帮助热线。

NHS –推荐热线

5.照顾你的身体

我们的身体健康对我们的感觉有很大的影响。在这种情况下,很容易陷入不健康的行为模式,最终使您感到更糟。

尝试吃健康均衡的饭菜,喝足够的水,并定期运动。避免吸烟或吸毒,并尽量不要喝太多酒精。

您可以独自或与家人一起离开家,每天进行一种锻炼,例如散步,跑步或骑自行车。但是,请确保与他人保持2米的安全距离。或者,您可以尝试我们的10分钟简单家庭锻炼之一。

尝试10分钟的家庭锻炼

6.保持困难的情绪

对冠状病毒爆发的担忧完全正常。但是,有些人可能会感到强烈的焦虑,这可能会影响他们的日常生活。

尝试着重于可以控制的事情,例如您的举止,与谁交谈以及从何处获取信息。

承认有些事情超出您的控制范围是很好的,但是如果对这种情况的不断思考使您感到焦虑或不知所措,请尝试一些 帮助管理焦虑的想法.

7.不要紧贴新闻

尝试限制您花在观看,阅读或收听疫情报道(包括在社交媒体上)上的时间,并考虑关闭手机上的突发新闻警报。

您可以为自己设置一个特定的时间来阅读更新,或者将自己限制为每天检查两次。

使用可信赖的资源,例如 英国政府 或者 NHS网站 –以及来自新闻,社交媒体或其他人的事实检查信息。

GOV.UK:冠状病毒反应

8.继续做自己喜欢的事情

如果我们感到担心,焦虑,孤独或沮丧,我们可能会停止做我们通常喜欢的事情。

如果您仍然可以在家中做某事,请努力专注于自己喜欢的爱好。如果没有,选择一些新东西在家学习可能会有所帮助。

在线上有很多免费的教程和课程,人们正在想出一些创新的方法来做事,例如举办在线酒吧测验和音乐会。

9.花时间放松

这可以缓解情绪困难和忧虑,并改善我们的健康状况。 松弛 技术 还可以帮助处理焦虑感。

10.考虑一下您的新日常工作

生活改变了一段时间,您可能会看到正常生活的一些干扰。考虑一下如何适应和创建积极的新例程并设定目标。

您可能会发现为自己的一天或一周制定计划会有所帮助。如果您是在家工作,请尝试以与平常相同的方式起床并做好准备,保持与正常工作相同的时间,并遵守相同的睡眠时间表。

您可以为家庭日常锻炼设置新的时间,并选择定期清洁,阅读,观看电视节目或电影或做饭。

11.照顾好你的睡眠

优质的睡眠对我们的感觉有很大的影响,因此获得足够的睡眠很重要。

尝试保持正常的睡眠方式,并坚持良好的睡眠习惯。

12.保持头脑活跃

阅读,写作,玩游戏,填字游戏,完成数独难题,完成拼图或尝试绘画。

不管是什么,找到适合您的东西。

如何保护自己免受空气污染?

Air pollution is increasingly reported as being something we need to improve if we are to prevent damaging the health of millions of people. Anyone who experienced the ‘pea-souper’ fogs of the 1960s and earlier needs little introduction to the subject, but the Clean Air Acts in the UK in 1956, 1963 and 1993 sorted that out didn’t they? After all, we don’t see those dreadful weather conditions any more do we and now that we no longer burn coal very much those chimneys belching black smoke are a thing of the past?

In truth, conditions are very much better now compared with the 50s but we are a long way from eliminating the air pollution problem, The rise of the motor car and diesel goods transport is a major factor and the harmful, irritant gasses released are much less obvious so tend to be hidden. In the UK these pollutants are now closely monitored by the Environmental Agency and include nitrogen dioxide, sulfur dioxide, carbon monoxide, pm2.5 particulates.

Exposure to airway irritants is still very common outside the home – the popularity of wood-burning stoves in urban and suburban areas is a good example of a new trend that can make matters worse. Bonfires and fireworks are a problem at some times of the year and Global Warming may also lead to increased risk of uncontrolled burning such as happened on the moors surrounding Manchester in 2018 and happens in the US and are currently ongoing in large parts of Australia. Burning causes vast quantities of very fine dust particles and gasses to be released that someone with asthma can find very disabling and after the ongoing bushfires National Asthma Council Australia have published useful help about how to cope with asthma if you find yourself in a smoky area.

An excellent review of the harm air pollution can do to our health and a call to government to take action was released in 2018 by the Royal College of Physicians (Every breath we take: the lifelong impact of air pollution ) and it has been followed up two years later in 2020 when, rather discouragingly they note that some chances to change things have already been missed and progress has been minimal: https://www.rcplondon.ac.uk/news/reducing-air-pollution-uk-progress-report-2018

Is there anything we can do to reduce prevent us from inhaling these irritants?

The British Lung Foundation has an extensive article on this subject for outdoor air. They aren’t particularly supportive about the use of facemasks but some aspergillosis patients report that there is some benefit, especially when travelling or gardening.

Indoors as long as we keep doors and windows closed we can keep out a lot of the pollution in the outside air, but of course, it is not always possible to do so as we also need to vent out excess moisture from our homes at regular intervals eg when we shower, bathe, cook or do the laundry. Air filters for use in the home have long been available varying from the token small device to large floor standing devices but are they any good? The answer is that they can reliably clean some things out of the air provided that they are big enough to suit your room size. Good Housekeeping has written a useful guide.

There is a freely available world map of air pollution at https://waqi.info/

map of air pollution

 

How people with aspergillosis can help look after their liver

What does our liver do?

Our livers are really important for us to live a healthy life. Tucked right underneath our ribcage it is a large soft organ that has a rich blood supply. It can recognise and break down or filter any toxic substances that it may find – consequently our blood is quickly cleaned of anything that is not meant to be in our bloodstream.

Toxic substances can get into our body when we eat them, drink them, inhale then or when our doctors inject substances directly into our bloodstream. They can even be part of the daily process that continually renews the tissues that make up our bodies, breaking down proteins and ridding us of any toxic by-products of this process. This is a hugely complex process that we are as yet unable to reproduce artificially – the only way we can replace a badly damaged liver is to replace it with a transplanted donated liver.

What happens if our liver stops working?

Not surprisingly if our livers become dysfunctional our bodies soon start to suffer and there is a long list of illnesses caused by a sick liver. One of the most well-known ways we can damage our livers is to take alcoholic drinks to excess regularly, but we should also be aware that obesity is also a risk to our livers.

Why is this important to aspergillosis patients?

In addition aspergillosis patients should be aware that the medications that they have to take can risk damaging their livers. Doctors closely monitor their patients especially when they first prescribe a mediation that may cause toxicity. They need to watch closely for signs of the liver starting to be distressed by monitoring the signs using blood tests referred to as liver function tests. The purpose of these tests is to detect the very early signs of liver distress so that the doctor can take action to prevent any long term damage.
We know that antifungal medication can cause liver damage in some people, sometimes because the dose of an antifungal is too high and a quick adjustment can prevent further problems, or sometimes the patient is switched to a different drug if dose reduction doesn’t have the desired impact on the liver.

What can I do?

What can you, the patient do to help yourselves when taking an antifungal medication? Firstly, of course, it is very important to have a good working relationship with your medication team and report any new symptoms quickly to your doctor can assess if any action is needed.

You can also help by keeping your liver in the best condition it can be so that it can detoxify your blood quickly and keep you in the best health possible. You may be surprised by some of the things you should and shouldn’t do!

  • Smoking is bad. There are hundreds of toxins in cigarette smoke that your liver has to work on to keep you well while it should be working on other toxins
  • Coffee is good! Take a few cups a day but ensure you are still taking plenty of water as well
  • Alcoholic drinks – stick to medical advice. If you are taking antifungal drugs I am afraid the advice is no alcohol consumption (your liver will love you for it)
  • Eat the rainbow – select fruit and veg of every colour to be part of your diet.
  • Take care when using acetaminophen – often found in colds & flu remedies. No more than 4000 milligrams per day.
  • Weight – keep your Body Mass Index between 18 and 25
  • Infection control – wash your hands well after using the toilet and before preparing food
  • Exercise as much as you can – see your specialist physio for advice
  • Get vaccinated against hepatitis
  • Practice safe sex – diseases transmitted by sex can hurt your liver
  • Avoid ‘liver detox’ products eg milk thistle, turmeric. Tell your doctor what you are taking.

NOTE: Herbs and supplements cause 25% of the liver damage treated by doctors – especially borage, comfrey, groomwell, coltsfoot but also Atractylis gummifera, celandine, chaparral, germander and pennyroyal oil.

Good foods for your liver (all in moderation)

  • Coffee
  • Oatmeal
  • Green tea
  • Water
  • Almonds
  • Spinach
  • Blueberries
  • Herbs & spices

Foods you should limit

  • Sugar
  • Fatty foods
  • Salt
  • snack foods (usually rich in the above)
  • Alcohol

Stoptober

Stoptober is an initiative which aims to help people quit smoking. The dangers of smoking are well understood, but for those with chronic lung conditions the risks can be even greater – for example smokers are 5 times more likely to catch the flu, a major complication for aspergillosis patients.

We have had 2 talks at the National Aspergillosis Centre patient and carer support meeting that mentioned smoking and aspergillosis. At one meeting, Dr Khaled Al-shair (National Aspergillosis Centre Researcher) spoke of several guidelines to help patients suffering from Chronic Pulmonary Aspergillosis (CPA) feel their best while being treated at the NAC. Exercise and good diet played their part but one of the major improvements many patients can make to their lifestyle was to stop smoking cigarettes.

We have also had a talk from our local ‘Stop Smoking’ nurse – this talk focused what can be done locally using UHSM (University Hospital of South Manchester) services; so if you are a NAC patient or live withing striking distance of UHSM (Manchester, UK) you can take advantage of this help directly. There was also extensive information for anyone about the advantages of giving up cigarettes and different strategies to employ when trying to find a way to stop smoking.

The NHS also provides a wealth of information and advice on quitting smoking which can be found here.

Advice for people with respiratory conditions in winter

https://www.youtube.com/watch?v=uvweHEQ6nYs

Many patients with respiratory conditions like aspergillosis report increased frequency of chest infections during the winter months, and this is mentioned repeatedly in our Facebook support groups (Public, Private). The cold weather brings problems of many kinds, but respiratory infection is one of the most serious. Infections by bacteria or virus have a major impact on their quality of life as their breathing becomes restricted and often they quickly become too exhausted to carry on with tasks of daily living.

Why does the winter cause increased vulnerability to respiratory infections? Is it because of the cold weather making us weaker and unable to fight off infection? In part – yes it is! Cold air cannot hold moisture as well as warmer air and thus cold air, is drier air. Inhaling dry air tends to dry out our airways and this can make us vulnerable to infection. This has two impacts – it irritates the lining of our airways and makes us cough, which itself increases our risk of infection, but it also dries out the mucous lining our airways and makes it more difficult to move – so we end up coughing much more than normal as we try to cough up this thickened substance.

People with chronic respiratory disease such as COPD, asthma, aspergillosis are particularly vulnerable to dry air as their airways are very sensitive to irritation.

Winter holds all kinds of pressures for the NHS and one of the biggest is a huge increase in people with respiratory conditions whose condition has become worse as a result of the cold weather. This video includes some advice on how to make sure the cold doesn’t affect your condition to prevent you from needing hospital treatment.

Reproduced with thanks, produced by NHS Blackpool CCG 2019

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