Are the people helpful
Daily structure: Create a plan for the day with a balance between duties and enjoyable activities.
It is important to stick to your usual routine, such as meal times, as well as possible. Besides duties are especially in these times enjoyable activities particularly important. For example, you can deliberately treat yourself to a cup of coffee or tea, do relaxation exercises, listen to music or read a good book. A regular daily routine brings structure for you and gives you security.
Sleep: Retain your usual bedtime and bedtime routine.
Daylight and fresh lust are important for a good night's sleep. Hence, a small evening stroll or a few deep breaths on the balcony will encourage sleep. . As Nightcap a cup of warm milk with honey or a lavender tea have proven their worth. Avoid possibly exciting / stressful films or books in the evening (e.g. crime novels). In addition, eating too late, alcohol, certain types of tea and coffee can severely impair sleep.
Media use / handling of news: Limit your media use and news watching.
The need to get the latest news is great at the moment. However, it is sufficient to watch the news only once a day and to use a reputable source for this. Avoid watching the news just before bed if possible. Also limit your smartphone use and try to set fixed times here as well. The smartphone should also not be used before going to bed. This can reduce anxiety, which is important for a good night's sleep.
Some older people feel unsafe when using the Internet and digital media - find out more. You can seek help from your family and loved ones. Even if you cannot visit them at the moment, many questions can be answered over the phone. In addition, many senior citizens' offices offer advice and help - also by telephone - with questions about the use of technology and digital media. You can find out more at https://www.digital-kompass.de/ https: //www.digital-kompass.de. There are digital consultation hours available and instructions for the safe use of the Internet and digital media.
Dealing with fears and worries: Talking to other people and doing activities in everyday life can reduce fears.
Having fears and worries in a crisis is very understandable and everyone knows them. In the context of a crisis situation, feelings of insecurity, fears and worrying are normal. Older people in particular, however, have many strengths due to their life experience and can therefore deal well with challenges. Check out the news only once a day with a reputable source. Stay active despite the new rules. Get out in the fresh air. Do something good for yourself. Arrange to make phone calls with family and friends. Write notes with your neighbors or just another letter. Stick to your sleep schedule.
Take theIllness and your own risk of illnessbe serious and stick to the rules!
The corona virus is particularly dangerous for older people. The virus is mainly transmitted via droplets, e.g. by coughing, sneezing or close contact by infected people. The virus can also be transmitted by people who are mildly ill and have few to no recognizable symptoms of the disease. Therefore, keep a distance (at least 1.5 to 2 meters) and adhere to the recommended hygiene rules (e.g. regular hand washing). You can find reliable and reliable information on the official websites of the Federal Ministry of Health and the Robert Koch Institute, for example.
Website of the Federal Ministry of Health: www.bundesgesundheitsministerium.de/coronavirus.html
Website of the Federal Center for Health Education
“Social contacts strengthen the psyche” - Maintaining communication in times of Corona: Communication with people is important for mental health.
Social contacts strengthen mental health, especially in times of crisis. However, due to domestic isolation, relationships must be maintained in other ways, such as phone calls, video chats, and emails. Or do you want to write a letter or a postcard again? "Something written on paper has the great advantage over a phone call or an email that you can pick it up again later and look forward to it," recommends one expert. She advises you to write about shared experiences that you fondly remember, e.g. a family celebration or a visit. "You then have something in common, although you are at a distance." (Https://www.swp.de/panorama/lagerkoller-coronavirus-corona-alte-menschen-brauchen-zusracht-briefe-schreiben-44844376.html)
Setting up photos and looking at photo albums, for example of shared experiences, can also help. Perhaps there is also the possibility of having a chat with the neighbors over your balcony or at the garden fence at a sufficient distance?
There may also be relationships that you would like to deepen or revive.
Activate helper system:Make sure you take the help of e.g. children, neighbors or support groups.
Especially in activities where you can potentially come into contact with many people and there is a risk of contagion (e.g. shopping). In this way you not only protect yourself, but also other people by keeping a possible chain of infection low. Solidarity counts above all in a crisis! It is currently sensible to stay at home as much as possible and to show a prudent approach to your own risk of illness. In many cities, neighborhood assistance and offers are being created that are specifically aimed at older people. You can find information on this, for example, on the Internet, through information sheets or in local newspapers. Accepting help strengthens the feeling of connectedness for everyone involved. Express your joy about it.
Think about it specifically and it is best to write it down. What help do you need:
- When and for what do I need help?
- What am I good at myself and what am I good at taking care of myself?
- Who can I ask for help?
- How can I ask for help? How could I formulate that well and appropriately for me?
Be patient if the help sometimes takes a while and it takes time until the help comes or helpers have to organize it first.
Dealing with conflicts and stressful feelings: In the case of conflicts at home, address emerging feelings, such as anger or disappointment, directly and openly and look for common solutions.
It helps if you keep calm and don't get loud while doing this. Use “I sentences” and talk about concrete solutions to the problem. Also take into account the feelings of the other person. It is also good to agree on clear times in which everyone can be alone in peace. At times, distance is important and can relax the situation. If possible, pay special attention to those aspects that you both can strengthen and share well with each other.
Even if you live alone, your own four walls can be very tight at the moment. If negative feelings and thoughts become too much, take action: go for a walk or call someone close and tell them about your everyday issues or worries. It is usually very good to tell someone you know about topics or worries in everyday life.
Overcoming the crisis successfully - strengthening your own mental resilience: Every person has skills and strengths that they can use in the current Corona crisis.
- In a first step, you can collect ideas about your personal strengths. For example, you can ask yourself what hobbies you pursue. Central are things that are part of your life in a positive sense and that make you feel positive. Consider (despite possible adversity) the following: What is good for me? What am I good at? What do i like to do What is important to me
- In a second step, you can consider how you have dealt with challenges and crises in the past. How were you able to maintain or develop your areas of strength?
- In a third step, consider how you can implement the strategies you have found in the current Corona crisis in everyday life.
The current withdrawal and deceleration can lead to the fact that one is more aware of the many small positive things in life and everyday life. In addition, it can become clearer to you what is really important to you and what you are grateful for. Memories of times of crisis can also help to reveal areas of strength, e.g. how one has successfully dealt with deprivation as well as fears and worries in the past.
“The healing power of writing” - Make yourself aware of the positive: Writing can have a healing effect; even if you just write something down for yourself.
“As soon as I write something down, it doesn't weigh that heavy anymore,” reports a 72-year-old woman in an article in the pharmacy review. In times of domestic isolation, paper can also become a conversation partner. It can be emotionally easier to write down your thoughts and feelings. However, writing about negative things can also add to the stress for some people. It is therefore particularly important to emphasize the positive. In this way one can become aware of the positive aspects of oneself and of life. Perhaps the current situation has something positive besides the many limitations and privations? Perhaps you now take more time for smaller, everyday things, experience them more consciously and more carefully and value them, which otherwise fade into the background or are forgotten in fast-moving everyday life? Perhaps certain social contacts are also experienced as closer and deepened in times of crisis? You can answer the following questions, for example, which are intended to improve well-being and which come from the "resource diary" developed by Prof. Wilz and her team:
- “What gave you strength today? How could you tell? Please describe your thoughts and feelings.
- “Please write down what you are grateful for in your life. Please name several experiences or experiences! For which experiences and experiences in the last week are you grateful? "
- "Which aspects of yourself are you satisfied with? What do you like about yourself? What do you think others like about you? "
Self-care and ideas for activities in the apartment: Think about which activities are possible within your own four walls.
Perhaps there is something that you have wanted to do at home for a long time that you can now take your time to do. The following are ideas for activities:
Activities that are particularly suitable for people who live alone:
- Listening to your personal favorite music on CD or with headphones and MP3 player / iPad / mobile phone: Perhaps you still remember music / songs that you enjoyed listening to in your childhood, adolescence or young adulthood? Or music that you associate with special events such as weddings or other celebrations? Put your favorite music together and enjoy listening to it.
- Indulge in fond memories, for example, leafing through old albums and looking at photos or other mementos, sorting old photos and creating albums or writing down fond memories.
- Send letters or postcards to family and friends.
- Talk to family members or friends on the phone.
- Read a good book, newspaper or magazine.
- Do relaxation or mindfulness exercises.
- Listen to radio and radio plays or watch TV (e.g. your favorite show or a film).
- Dancing alone can also be fun (including sitting dance) with your favorite music.
- Do handicrafts, paint or do handicrafts (e.g. knitting or sewing).
Occupations for people living alone as well as for people who live together in one household:
- Go for a walk in the area, small mindfulness exercises can be incorporated (e.g. walking with all your senses: What do I hear? What do I smell? What do I see? What do I feel on the skin?).
- Solve crossword puzzles or other puzzles.
- Making music or singing (e.g. old folk songs).
- Plant herbs or flowers on the balcony or in the garden (hardware stores currently deliver mostly without shipping costs).
- Do sporty exercises, for example, dancing or sitting dance, gymnastics exercises, stretching and stretching (there are also tips on the Internet, e.g. at https://www.aelter-haben-in-balance.de/online-bewegungungsangebote/aktiv-programm-fuer-jeden -Day/).
- Cook or bake something special that you love to eat.
- Only together: games (e.g. chess, mill, halma, scrbble, card or dice games)
- If you do not have flu symptoms and the current no-go-out and contact prohibitions permit, go for a walk in the fresh air every day (provided you are sufficiently mobile).
Make sure that you keep your distance from other people (at least 1.5 meters) and not too far from your home, so that you can easily get back on foot. Different routes can provide variety. Remember to wash your hands for at least 20 to 30 seconds immediately after returning home.
Exercises for at home:
In these times of restrictions and prohibitions, physical activity can often be restricted to one's own apartment or house. In the following you will find a few brochures with exercises that can also be carried out at home as a suggestion. With the exception of the Life concept, you can download and print out all brochures free of charge from the website of the "Federal Center for Health Education":
- Integrate small training units and additional activities into everyday life (life concept):
You can find suggestions on the YouTube channel “Moving Home”, which was compiled due to the corona epidemic. The videos, some of which were shot at short notice, are therefore a bit improvised:
A detailed description of the concept with numerous exercises to read can be found in the book by Clemson, Munro, Fiatarone, Schwenk, Becker (2018) Active and safe through life with the LiFE program (ISBN 3662562928), which you can obtain from bookshops.
What is to be considered?
If you want to start over with targeted training, you should call your family doctor in advance to see if anything needs to be observed. This applies in particular to forms of training in which endurance is also to be trained in addition to strength and balance. Also discuss suitable exercises with your doctor if you have problems with your feet (e.g. pain, numbness, tingling sensations, corns), as these can impair your balance and make exercising more difficult. Make sure that you are sufficiently safe when practicing (e.g. non-slip shoes, a place to hold on).
You should stop your training if you experience any of the following:
- For significantly increasing muscle or joint pain
- Excessive shortness of breath
- Chest pain
- Other symptoms of concern to you
Sore muscles (usually 1-2 days after training) are not pleasant, but normal at the start of training or very frequent repetitions of an exercise.
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