SUPPORT GROUP CANCELLATIONS
Due to COVID-19 all our Bipolar Support Groups have now been cancelled for March/April. We are endeavouring to organise replacement on-line meetings and will contact individual members in regard to this. A further announcement will be made in April about following meetings.
WORLD BIPOLAR DAY EVENT CANCELLED
Due to COVID-19 the event we had prepared for Sunday March 29th at the Middle Park Bowls Club has been cancelled. If this gets rescheduled we will let you know.
Facts about COVID-19
The COVID-19VID-19 outbreak, which began last December, has been declared a pandemic by the World Health Organization. The respiratory illness, which is caused by a never-before-seen COVID-19ronavirus, has spread across the world and claimed more than 6,500 lives in three months.
COVID-19 is 10 -15 times worse than influenza in terms of fatilities.
People at greatest risk are those over 70 and/or those with underlying health problems or obesity.
In 82% of cases COVID-19 symptoms are relatively mild.
Current information reveals that COVID-19 causes death in about 1 – 1.5% of infected people.
The chances of getting infected over time will grow as the infection spreads exponentially.
People need to understand that COVID-19 will unfold expodentially over many more months. A vaccine is probably at least 12 months away at best as trials must be conducted.
It is estimated that 480,000 deaths will occur worldwide over the next 3 – 7 months.
Once you recover from COVID-19VID-19 you cannot be reinfected.
A British study found that COVID-19 may persist on surfaces for up to nine days.
Young children don’t get sick very often at all with this virus. In China to date only 2.1% in the age groups 0 – 19 yrs
What you can do………….
Limiting contact with other people will reduce your risk.
Step away from anyone coughing or sneezing.
The virus is spread by breathing or exhaling miniscule droplets.
A testing swab can pick up presence of COVID-19VD-19 within a day or two of infection. Symptoms generally occur 4 days after infection.
If you wake up one morning and have a headache, cough or feel tired, you should stay home that day.
COVID-19 symptoms include fever, elevated body temperature, dry cough, fatigue or muscle pain, breathing difficulties. Less common symptoms include coughing up mucus or blood, headaches, diarrhea, and kidney failure.
Cover your mouth when coughing or sneezing.You should also avoid touching your face if you can, as the virus can be transferred into your body if you’ve been in COVID-19ntact with someone who’s infected.
Handwashing is important. Alcohol based hand washes should be 60% minimum alcohol.
Keep a watch on older and suspectible people and have a plan to enact.
Don’t wear a mask. Improperly fitted then can actually increase risk of infection. However it is a good idea to wear a mask if you are infected to protect others from coughing or sneezing.
There is very little evidence of a widespread benefit in members of the public wearing masks. They are more effective if you have a virus and don’t want to pass it on than to prevent catching anything.”
Closing schools can have negative consequences, one being that 36% of nurses have young children and if they remained at home to look after their children the effect at hospitals will be catastropic.
As COVID-19 is viral pneumonia, antibiotics are of no use.
Reducing stress – 10 tips
- Avoid Caffeine, Alcohol, and Nicotine.
Avoid, or at least reduce, your consumption of nicotine and any drinks containing caffeine and alcohol. Caffeine and nicotine are stimulants and so will increase your level of stress rather than reduce it.
Alcohol is a depressant when taken in large quantities, but acts as a stimulant in smaller quantities. Therefore using alcohol as a way to alleviate stress is not ultimately helpful.
Swap caffeinated and alcoholic drinks for water, herbal teas, or diluted natural fruit juices and aim to keep yourself hydrated as this will enable your body to cope better with stress.
You should also aim to avoid or reduce your intake of refined sugars – they are contained in many manufactured foods (even in savoury foods such as salad dressings and bread) and can cause energy crashes which may lead you to feel tired and irritable. In general, try to eat a healthy, well-balanced and nutritious diet.
- Indulge in Physical Activity
Stressful situations increase the level of stress hormones such as adrenaline and cortisol in your body.
These are the “fight or flight” hormones that evolution has hard-wired into our brains and which are designed to protect us from immediate bodily harm when we are under threat. However, stress in the modern age is rarely remedied by a fight or flight response, and so physical exercise can be used as a surrogate to metabolize the excessive stress hormones and restore your body and mind to a calmer, more relaxed state.
When you feel stressed and tense, go for a brisk walk in fresh air. Try to incorporate some physical activity into your daily routine on a regular basis, either before or after work, or at lunchtime. Regular physical activity will also improve the quality of your sleep.
- Get More Sleep
A lack of sleep is a significant cause of stress. Unfortunately though, stress also interrupts our sleep as thoughts keep whirling through our heads, stopping us from relaxing enough to fall asleep.
Rather than relying on medication, your aim should be to maximise your relaxation before going to sleep. Make sure that your bedroom is a tranquil oasis with no reminders of the things that cause you stress. Avoid caffeine during the evening, as well as excessive alcohol if you know that this leads to disturbed sleep. Stop doing any mentally demanding work several hours before going to bed so that you give your brain time to calm down. Try taking a warm bath or reading a calming, undemanding book for a few minutes to relax your body, tire your eyes and help you forget about the things that worry you.
You should also aim to go to bed at roughly the same time each day so that your mind and body get used to a predictable bedtime routine.
- Try Relaxation Techniques
Each day, try to relax with a stress reduction technique. There are many tried and tested ways to reduce stress so try a few and see what works best for you.
For example, try self-hypnosis which is very easy and can be done anywhere, even at your desk or in the car. One very simple technique is to focus on a word or phrase that has a positive meaning to you. Words such as “calm” “love” and “peace” work well, or you could think of a self-affirming mantra such as “I deserve calm in my life” or “Grant me serenity”. Focus on your chosen word or phrase; if you find your mind has wandered or you become aware of intrusive thoughts entering your mind, simply disregard them and return your focus to the chosen word or phrase. If you find yourself becoming tense again later, simply silently repeat your word or phrase.
Don’t worry if you find it difficult to relax at first. Relaxation is a skill that needs to be learned and will improve with practice.
- Talk to Someone
Just talking to someone about how you feel can be helpful.
Talking can work by either distracting you from your stressful thoughts or releasing some of the built-up tension by discussing it.
Stress can cloud your judgement and prevent you from seeing things clearly. Talking things through with a friend, work colleague, or even a trained professional, can help you find solutions to your stress and put your problems into perspective.
- Keep a Stress Diary
Keeping a stress diary for a few weeks is an effective stress management tool as it will help you become more aware of the situations which cause you to become stressed.
Note down the date, time and place of each stressful episode, and note what you were doing, who you were with, and how you felt both physically and emotionally. Give each stressful episode a stress rating (on, say, a 1-10 scale) and use the diary to understand what triggers your stress and how effective you are in stressful situations. This will enable you to avoid stressful situations and develop better coping mechanisms.
- Take Control
Stress can be triggered by a problem that may on the surface seem impossible to solve. Learning how to find solutions to your problems will help you feel more in control thereby lowering your level of stress.
One problem-solving technique involves writing down the problem and coming up with as many possible solutions as you can. Decide on the good and bad points of each one and select the best solution. Write down each step that you need to take as part of the solution: what will be done, how will it be done, when will it be done, who is involved and where will it take place.
- Manage Your Time
At times, we all feel overburdened by our ‘To Do’ list and this is a common cause of stress. Accept that you can not do everything at once and start to prioritise and diarise your tasks.
Make a list of all the things that you need to do and list them in order of genuine priority. Note what tasks you need to do personally and what can be delegated to others to do. Record which tasks need to be done immediately, in the next week, in the next month, or when time allows.
By editing what might have started out as an overwhelming and unmanageable task list, you can break it down into a series of smaller, more manageable tasks spread out over a longer time frame, with some tasks removed from the list entirely through delegation.
Remember as well to create buffer times to deal with unexpected and emergency tasks, and to include time for your own relaxation and well-being.
Minimising Distractions for more information.
- Learn to Say ‘No’
A common cause of stress is having too much to do and too little time in which to do it. And yet in this situation, many people will still agree to take on additional responsibility. Learning to say “No” to additional or unimportant requests will help to reduce your level of stress, and may also help you develop more self-confidence.
To learn to say “No”, you need to understand why you find it difficult. Many people find it hard to say “No” because they want to help and are trying to be nice and to be liked. For others, it is a fear of conflict, rejection or missed opportunities. Remember that these barriers to saying “No” are all self-created.
You might feel reluctant to respond to a request with a straight “No”, at least at first. Instead think of some pre-prepared phrases to let other people down more gently. Practice saying phrases such as:
“I am sorry but I can’t commit to this as I have other priorities at the moment.”
“Now is not a good time as I’m in the middle of something. Why don’t you ask me again at….?”
“I’d love to do this, but …”
- Rest If You Are ILL
If you are feeling unwell, do not feel that you have to carry on regardless. A short spell of rest will enable the body to recover faster.
Once support groups resume…..
Come along to our newly formed Women’s Support Group held on the fourth Tuesday of every month at The Youth House next to the Monash Church of Christ, 44-48 Montclair Ave, Glen Waverley 3150, 7:30pm – 9:30pm.
Gain support, understanding and friendship in a safe and open environment.
You will always be made to feel welcome.
Food and refreshments provided.
Contact : Amanda 0403 535 332 or email [email protected]