Some self-care tips for surviving

😷 COVID-19 self-isolation


Stick with it

If you've been told to self-isolate then you need to see it through. Follow the rules: 14 days at home, no visitors, no visiting care homes, no leaving unless it's essential and permitted. Outdoor exercise is okay as long as you stay well apart from people. Do not contact the NHS unless it's truly essential. It probably feels weird if you have no/mild symptoms but you're doing this to protect others - thank you.

Remember the context

We've learned a lot about the virus already. You can stay up to date via the UK government, Scottish Government, Wikipedia and NHS COVID-19 pages. Try to balance staying informed with becoming overwhelmed (limit what you read).


Look after your mental health

There's some brilliant advice out there. Isolation can be really tough. If you have a required prescription, make sure that you take your medicine as normal. Keep some structure and routine in your day. Donā€™t use smoking, alcohol or other drugs to deal with your emotions. If you feel overwhelmed, talk to someone.

Eat well

Start with fresh and fridge foods which will spoil first, cooking will prolong their life if needed, then move on to freezer and cupboard supplies. Ask supermarket deliveries to leave orders at the door. Eat as balanced a diet as you can. (Your freezer probably needed a clear out anyway.)


Don't travel

Where possible, self-isolation should mean that you stay at home and do not travel (but it is a great time to plan a future holiday). If you're not isolated yet and have foreign travel planned, check the Foreign and Commonwealth Office travel advice page.

Stay in touch

Friends and family can be a great source of support, especially in times of distress. It's okay to feel sad, stressed, scared or frustrated. Keep in touch by phone, Skype, WhatsApp or whatever tech works well for you to show loved ones that you love them.



Working from home is like working with all of the benefits of home - avoid germs, wear what you want and get more done with fewer distractions. Set up a dedicated working space and stick to your working hours. Focus on priorities. You can use Skype/Slack to keep up to date with people. With some adjustment working from home will settle to feeling like regular work.

Build a routine

Being stuck at home is going to be hard - a routine will help that. Try to keep regular hours and mealtimes, break up the day with exercise, work, concentration and relaxation. If you are being bothered by a lot of interruptions tell others your routine/work hours and suggest a good time to catch up later.



When was the last time you had some enforced relaxation time? It might not be easy but take this as an opportunity to spend some time in bed, catching up on sleep and looking after yourself.


A break from social media, work stress, boozing or whatever is your vice could be really good for you if you can manage it now.

Digital detox


Whether it's finding new books, clearing through your unread bookshelf or diving in to old favourites, reading's a great way to pass some time - good for escapism and about the least impactful thing you can do as a human to planet earth. Films, board games and gaming are also great ways to pass the time.

Wash your hands

If you're poorly and sharing a space, a ā€œcatch it, bin it, kill itā€ and washing your hands well approach is the best way to stop spreading your germs. Also avoid touching your face to prevent catching germs from others.

Wash your hands

Keep active

Look after yourself. Look after your body with some stretches/pilates/yoga, breathing techniques and exercise at home. Focussing your mind on a hobby, skill or instrument is a great thing to do too.

Clean up after yourself

Don't forget to wash yourself and to tidy and clean up after yourself - keeping yourself and your surroundings pleasant will be good for your state of mind. It's a bonus if tidying your space also means having a clear out of old clothes/possessions ready to take to the charity shop when you're allowed back in the world.


❤️ Take care!

You're an amazing person.

🚨 Help!

Use health services wisely - they will be experiencing extreme demand.
If you're in need of urgent help:


🚑 Call an ambulance: 999

📞 Call NHS 24 on: 111



💔 Find out what to do if you have suffered a death of a relative or friend:
Scotland / elsewhere in the UK

📝 Feedback

Have I missed something useful? Let me know.