Expert top tips for getting through the third lockdown
Many of us are understandably finding this winter lockdown hard. If you’re feeling tired, demotivated, or even forgetful you are not alone. According to the experts, these feelings are very common right now.
John Leach, a senior research fellow in survival psychology at the University of Portsmouth recently commented in the Times:
What we are mostly feeling is not actual fatigue but more high levels of demotivation. In adapting to existing in the sort of captive-style situation we are living in, we are conserving our energy levels almost as a form of self-defence.
The good news is that making some adjustments to our days can help us. Here are some of the top tips.
Don’t lie in too long at the weekend.
One of the most powerful things you can do to reboot your energy is to fix your wake-up time and stick to it even at weekends.
Consistency with your sleep patterns is key.
Measure your progress at something
It can be reading a long book, completing the crossword, trying out a new recipe, or going for a longer walk every day. Setting yourself a simple goal and trying to reach it, helps to alleviate boredom and gives you a sense of purpose.
Eat to boost your energy levels
Nutrients that are particularly essential for maintaining energy levels include biotin (found in egg yolk, fish and nuts); folic acid (in pulses and asparagus); and vitamins B1 (in sunflower seeds and lentils), B2 (in soya beans, spinach and yoghurt) and B6 (in poultry, red meat, bananas and wholegrains). Try to eat you dinners around 6pm and remember to drink plenty of water throughout the day.
Reframe your goals
Part of the reason we are finding the third lockdown so draining is our inability to plan anything. Reframe this lock down as an opportunity to try yoga, have a go at writing something, or getting your finances more organised.
Set yourself two daily goals
This could be as simple as setting markers to break up the day, for example planning in your food times. And planning things in to do like going for walk, or chatting to friends on Zoom.
With exercise, slow your pace
Good news for everyone. Research has consistently shown that gentle exercise helps to improve fatigue levels and prevents injuries, and leaves you less tired than a hard work out.
Get outside as early as you can
The earlier in the day you can get outside in daylight, the earlier you can establish that structure for the day. Even a dim winter day will make a difference to warding off general fatigue.
Take regular breaks from your screens
Government health advice is that short, frequent breaks are better than less frequent, longer breaks. So a 5 to 10-minute break after 50 to 60 minutes is better than a 20 to 30-minute break every 3 to 4 hours.
We hope you find these tips useful. We end with one final recommendation to treat yourself with kindness and know that you'll have some better days and some that are harder - and that's okay.