AMSS HEALTH AND WELLBEING GUIDE · Grate cucumber including the skin. Squeeze as much liquid out of...

AMSS HEALTH ANDWELLBEING GUIDE

How to take care of yourself during online teaching in COVID-19

AMSS logo artwork by Anuradha Pati

Study Relaxation

Take five minutes to plan the day ahead. This can be a

schedule or even a list. Don't forget to include 3 meals,

chores, exercise and relaxation time.

Studying from

A regular morning routine is a

good way to start the day

Eat lunch away from thescreen or even go for a walk

Treat yourself to something

you enjoy at the end of your

day of working hard

Have a regular sleep andwakeup time

Figure out when you're mostproductive and plan your

study around then

Have a clear start and finishtime - it's easy to lose

perspective and study much

more than usual

Break up your study - the

Pomodoro method is great!

Be flexible - if you've hit a

mental block... take a break

#1

Remember: it's okay not to be doingwell at the moment! It's okay just to

be getting through!

Planning Example schedule

Studying from

It's okay not to tick it all off - are you being realistic?

Put what you've been procrastinating first

Keep a bottle of water by your desk

Breaks are a great time to grab a healthy snack

Excellent stress relief before or after you study time

Make sure to stretch your legs in your breaks

Lists

Nutrition

Exercise

General Tips

Get Lonely?Video chat with friends - revise together or study alone

together and chat in your breaks

Use a shared timer - Marinara timer website or Forest app

group planting

Youtube - study with me videos

Resources

https://emmastudies.com/printables - countless schedule templates

https://www.marinaratimer.com/ - shared timer

https://www.forestapp.cc/ - get rid of phone distraction!

Youtube - "ambient noise" and "study with me" videos

AMSS - our amazing MedEd programs!!

#2Set up a study space with everything you

need seperate from where you relax

Block unwanted noise - noise cancelling

headphones, music without lyrics, ambient

noise etc

Get dressed into proper (but comfy) clothes

Avoid distraction - phone in another room,

aeroplane mode, Forest phone app

Plan - what do you want to accomplish in this

study block?

1.

2.

3.

4.

5.

The "Study Mindset"

Work in 25-minute blocks with 5 minute breaks in

between. Take a longer break after four 25-minute

blocks.

Pomodoro

3 tbsp of olive oil1 diced onion3 medium diced carrots3 celery sticks (chopped)2 tbsp of tomato paste3 garlic cloves1 tbsp each of oregano and thyme1 cup of diced butternut pumpkin (can sub with potato)1/2 cup of frozen peas1 can of diced tomatoes1 carton of veggie stocksalt and pepper to seasonShell pasta (1 cup)1 can of red kidney beans2 cups of spinach, chopped (can also use kale)Parmesan to serve

Heat oil in a large pot on a medium heat and add the diced onion,carrot, celery and tomato paste and cook until softened (about 5minutes)Add the garlic, butternut pumpkin, peas, oregano and thyme and cookfor a couple of minutes, until the flavours have started to infuse into theveggies.Add the can of diced tomatoes and the veggie stock, and season withsalt and pepper to your taste. Bring to the boil and cook for 15mins, stirring occasionally and keepingan eye on the consistencyAdd the pasta, spinach and beans and cook for a further 20 mins. If thesoup is becoming too thick at this point (closer to a pasta sauce than asoup) add 1-2 cups of water.Season to your preference and then serve with grated parmesan!(without the parmesan this recipe is vegan)

Ingredients

Method1.

2.

3.

4.

5.

6.

Chicken tenderloins (2 per souvlaki) Olive oil Salt Oregano Pepper Lemon juice to garnishTzatziki:

Greek yoghurt (1 cup)1-2 garlic cloves, crushed SaltOlive oil (a drizzle)Grated cucumber (1/2 a large cucumber)1 sprig of dill

Greek pita bread (Recommend the brand Jerry’s)TomatoParsley Purple onion

Grate cucumber including the skin. Squeeze as much liquid out of thecucumber gratings as possible (can use a sieve or towel). Chop the dill andcrush the garlic cloves. Mix the Greek yoghurt, crushed garlic, olive oil,cucumber and dill with salt to taste. If time permits, allow the mixture tostrain in a cheesecloth bag overnight. Brush chicken with olive oil and sprinkle with oregano, salt and pepper. Adda drizzle of olive oil to a hot pan and fry the chicken for 3-5 mins or untilgolden-brown and cooked through. Garnish cooked chicken with fresh lemonjuice according to taste. Lightly brush the pita bread with olive oil either side. Using the same pan,cook the pita bread for a few minutes either side until just starting to brown.Slice the tomato, cut the parsley into rough, large pieces and slice the purpleonion. The easiest way to assemble a souvlaki is using aluminium foil spread on aplate and the pita bread positioned in the middle hanging over the top edge.Spread a tablespoon of tzatziki down the middle third of the pita bread, addthe chicken, tomato, parsley and purple onion. Roll either side of the souvlakiinto the middle and copy this action with the foil. Secure the bottom byfolding the foil up. Enjoy!

Ingredients

Method1.

2.

3.

4.

Minestrone

Just like mama usedto make

Chicken Souvlaki

Let's get physicalFull home exercise guide by Jesse (qualified PT)

available here

Warm-up - Dynamic stretching (see full guide for examples!) for 5 mins Section 1 - 15 reps of each exercise and repeat combo 3 times

Split squats Sumo squats Bicycle crunches

-> 2 min wall sit

Section 2 - 15 reps of each exercise and repeat combo 3 times

Lunges Squats Russian Twists

-> 2 min wall sit

Section 3 - 15 reps of each exercise and repeat combo 3 times Lat pull-over Shoulder press Triceps dip

-> 2 min wall sit

Cool down - stretch or use Down Dog app

Warm ups and cool downs are important to prevent injury andimprove your resultsTake it slow - completing a rep slowly and achieving the fullR.O.M. (range of motion) increases the time under tension whichwill better your strength, endurance and fitnessAdd weight at home - full cartons, books and packets of rice allwork!

Top tips for working out at home

What are they?Feelings of loss, loneliness and low mood newlyonset in the context of social isolation and thecoronavirus pandemic. Exacerbation of pre-existing depressive mooddisorders.

Why are they happening?

Loss of direct social contact, loved ones,employment, educational opportunities, recreation,freedom and supports.A natural form of adjustment which involvesdisengaging from former ways of living, feelinglow, bouts of melancholy and loss of morale. This isparticularly apparent in the first few weeks and, infact, it usually takes 3 months to find full functionaladaptation to new way of life.

What can I do about them?Scheduling your day with a solid morning routine -getting up, showering and dressing for the day.Maintaining good sleep patterns. A change in mindset; physical distancing withsocial connection (rather than social distancing).Recommended that we see this as an act of loveand sacrifice for our community and loved ones,rather than a loss. Taking it day-by-day and be kind to yourself.

If you're not feeling yourself and need help...

Beyond Blue Coronavirus hotline: 1300 224 636 Lifeline: 13 11 14Kids Helpline (people aged between 8-25): 1800551 800Headspace: 1800 650 890

'Iso Blues'

Mental healthphenomena

https://www.thelancet.com/pdfs/journals/lanpsy/PIIS2215-0366(20)30168-1.pdfhttps://www.rnz.co.nz/national/programmes/morningreport/audio/2018741182/coronavirus-how-to-beat-the-isolation-blues

https://www.sciencealert.com/feeling-tireder-than-usual-even-though-you-re-doing-less-here-s-why

'Corona Crazies'What are they?

Increased stress and feelings of anxiety.Exacerbation of pre-existing anxiety disorders.Worry and fear manifesting in unusual behavioursto gain control over small things e.g. panic-buyingand hoarding.Sleep is often negatively impacted as well.

Why are they happening?

Over-saturation of risk-elevating messages in themedia spreading misinformation. Anxiety and fearfuel further media consumption.Flight/fight/freeze - the survival response limitsconcerns to yourself and your inner circle. This is,in part, mediated by cortisol increasing in the bodywhich can cause major health issues if kept highchronically due to longterm stress.

What can I do about them?Stress management is key here. Find what worksfor you or fall back on strategies you know to behelpful. Mindfulness - try out Smiling Mind App**Keeping active within your home, garden orneighbourhood Getting quality sleep Detaching from online media outlets as much aspossible and feasible

If you're concerned that this is impacting yourdaily life...

Remember that you can reach to your pastoralcare support staff particularly for Uni-relatedconcerns Talk to your friends, family and especially your GP

https://www.endocrineweb.com/lifestyle-diet/stress-covid-19-your-endocrine-healthhttps://www.uchealth.org/today/how-to-tame-fight-or-flight-responses-to-the-coronavirus-pandemic/

https://www1.racgp.org.au/newsgp/clinical/coronavirus-posing-significant-mental-health-impac

What are they?Sleep inertia a.k.a grogginess.Difficulty concentrating during the daywith low energy levels, clumsiness anddisorientation.

Why are they happening?

Raised anxiety above the usual baseline- even if this is at a low backgroundlevel, it still has an impact on your sleepquality.Sleeping at a time which doesn’t suityour chronotype i.e. a night owl or anearly bird. This is more likely to occur ifyour usual sleep pattern has beendisrupted during the lockdown period.Not sleeping long enough(recommended 7-9 hrs for adults).Underlying sleep issue e.g. sleepapnoea.

What can I do about them?Practise good sleep hygiene. This looks like:

Regular sleep-wake routine. Avoid spending time in bed during the day - reserve the bedfor sleep.Disconnecting from devices at least an hour before you go tobed.Relaxation activities before bed: reading, meditating etc. Create a comfortable, relaxing bedroom environment thatfacilitates winding down.

Get some outdoor light in the morning! Melatonin is an important sleep-modulating hormone whichrises just before and during sleep, before decreasing in themornings.Daylight is the strongest biological signal to alertness as itswitches off melatonin.Indoor light is not nearly as strong and sufficient as outdoorlight in triggering this alertness, so get outside in the morningas you would on the way to work, school or Uni and youshould find less sleepiness throughout the morning.

Poor sleep and low energy levels

https://www.independent.co.uk/life-style/health-and-families/coronavirus-lockdown-tired-sleepy-fatigue-daylight-routine-a9450196.htmlhttps://www.sleepfoundation.org/sleep-guidelines-covid-19-isolation

What are they?Strange and vivid dreams, often nightmares, withincreased frequency and ability to recall.New onset associated with the pandemic.Thousands of dreams samples have been gatheredand show common examples: swarming bugs, tidalwaves, tornadoes, monsters often seen asmetaphors for the coronavirus.

Why are they happening?

A response to massive life changes as a result ofnew stress and heightened emotionality.Nightmares are particularly associated withincreased day-time anxiety. Ironically, catching upon sleep in this down-time when you’re used tousually being sleep-deprived has found to be thesingle biggest correlate with high dream recall.

What can I do about them?Focus on the bizarre context of your dreams,rather than the threat or fear associated. Thishelps to alleviate the stress associated with thedreams. Dream scripting - writing down suggestions of howyou want your dream to play out before you go tobed is a proven technique to help gain control overyour dreams.

Pandemic Dreams

https://www.bbc.com/news/av/health-52354371/coronavirus-dreams-why-are-people-having-lockdown-nightmareshttps://www.nationalgeographic.com/science/2020/04/coronavirus-pandemic-is-giving-people-vivid-unusual-dreams-here-is-why/

Write, create and submit to[stimulus]

Learn a new phrase everyday in that language

you've always wanted tolearn

Join the AMSS Book ClubPage on FB!

Curate a Spotifyplaylist

Set yourself anew fitness

goal and chipaway at itevery day

Get baking and cooking!Apparently banana

bread is pretty popularthese days...

Donate blood orplasma

Solve a Rubiks CubeMake aTikTok

Catch up with friends ongroup dog walks

Zoom, butmake it fun

Try rollerskating

Keep active andstay occupied

Support your local cafe(in moderation)