anxiety - Musculoskeletal Australia (MSK)

06/Sep/2023

Let’s take advantage of the warmer days and and look at how we can sweep away the winter cobwebs and make ourselves sparkle this spring!

Unplug. We’re always connected these days, immersed in the news, social media, video chats, work/school, and phone calls. We’re never far away from a phone, tablet or computer – and we need to step away. Schedule time to put it all aside: perhaps after dinner, or for an hour during your day, or for your entire Sunday. Whatever works for you and your commitments. Just make sure you take some time away from the digital world, step outside and breathe in the fresh, sweet-smelling spring air.
Say no. We’re wired to want to please others, so we often find it difficult to say no. But that can make us become overwhelmed and stressed with the number of commitments we have. That’s why we need to look after ourselves and start saying no. The next time someone asks you to do something, give yourself a moment. Don’t answer immediately with an automatic ‘yes’. Ask yourself if this is something you want to do. Are you able to do it – physically and mentally? Do you have the time to do it? Will it bring you happiness? If you answered no to these questions, then you should say no to the request. You may disappoint some people, and they may be a little unhappy with you. But you need to be true to who you are and stand firm. And don’t feel the need to give detailed reasons for saying no. Saying no is really hard, but it will become easier.
Change your routine. Do you feel like you’re stuck in a rut? I know it feels like Groundhog Day at times! So look at your routine. What can you change? Take your work/school commitments out of the equation for now. Do you spend your evenings on the couch? Or weekends doing the same old things? Stop and really think about what you would actually ‘like’ to do with your free time. Go for a bike ride? Take up painting? Visit a new place each week? Find things that you enjoy, and fill you with anticipation and happiness, and do them. Now think about your work routine. There may not be things you can change about work – but why not put on your favourite outfit/earrings/shoes/lipstick – even if you’re working from home. Or use some new stationary or bit of tech. It’s amazing how these small changes give us a mental boost.
Focus on the basics – eat well, move, sleep – repeat. This time of the year we have access to amazing fresh produce that’s just crying out to be made into delicious salads and stir fries. The days are getting longer and warmer so we can get outside more for our exercise. We can shed the heavy blankets and adjust our sleep habits. There’s never been a better time than now to focus on these basics and make improvements if needed. And finally, make sure you’re staying hydrated by drinking enough water each day.
Surround yourself with positive, upbeat people. Positivity and happiness is contagious. These people will inspire you, make you feel good about yourself and the world in general. Too much contact with negative people (in person and via social media) does the opposite and makes the world a gloomy place. So seek out the happy, positive people and enjoy their company. And if you can, ditch the negative people.
Take some time out to relax. Try strategies like mindfulness, visualisation and guided imagery. Or read a book, listen to music, walk the dog, create something, play a computer game, have a bubble bath or massage. Whatever relaxes you. And make sure you do these things on a regular basis. They’re not an indulgence – they’re a necessity and vital to our overall happiness and wellbeing.
Let’s get serious – sugar, fats, alcohol and drugs. Many of us seek comfort in sugary and/or fatty foods more than we’d like. Or we’ve been using alcohol and/or drugs to make us feel better. Over time this becomes an unhealthy habit. So it’s time to get serious. Ask yourself if your intake of these things has changed or increased? If it has – what do you need to do to fix this? Can you decrease their use by yourself? Or do you need help from your family, doctor or other health professional? The sooner you acknowledge there’s a problem, the sooner you can deal with it.
Nurture your relationships. It’s easy to take the people around us for granted, but these people support and care for us day in and day out. They deserve focused time and attention from us. So sit down and talk with your kids about their day. Make time for a date night with your partner and cook a special meal to share together. Call or visit your parents and see how they’re really doing. Reminisce with your siblings about childhood antics and holidays. Our relationships are the glue that holds everything together for us – so put in the effort. You’ll all feel so much better for it.
Quit being so mean to yourself. You’re valued and loved. But sometimes we forget that. And the negative thoughts take over. “I’m fat”, “I’m hopeless”, “I’m lazy”, “I’m a burden”. If you wouldn’t say these things to another person, then why are you saying them to yourself? Ask yourself why you even think these things? And how can you reframe these thoughts? If, for example, you tell yourself you’re fat – are you actually overweight or are you comparing yourself to the unrealistic media image of how a person should look? And if you do know you need to lose weight, and want to make that happen, put those steps in motion. Talk with your doctor for some guidance and help. And congratulate yourself for taking action. And as you make these changes be kind to yourself along the journey. There will be stumbles, but that’s expected. You can pick yourself up and move on. Kindly.
Throw away the ‘should’s. This is similar to the negative self-talk…we need to stop should-ing ourselves to death. This often happens after we’ve been on social media and seen someone’s ‘amazing’ life. You start thinking “I should be better at X”, “I should be doing X”, “I should be earning X”, “I should look like X”. Remember that most people only put their best images on social media, so everyone’s life looks wonderful. But you’re just seeing the superficial, filtered person, not the whole, and they probably have just as many insecurities as the rest of us. Instead of thinking “I should…”, be grateful for who you are and what you have.
Be thankful and grateful. You exist! And yes, the world is a strange and sometimes frightening place at the moment, but you’re here to see it. People love and care for you. Focus on the people in your life and the things you’re grateful to have in your life. Celebrating these things – both big and small – reminds us why we’re here. To bring joy and happiness to those around us, and to make the world a better place.

(Originally written and published by Lisa Bywaters 2020).

Call our Help Line

If you have questions about things like managing your pain, your musculoskeletal condition, treatment options, telehealth, or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

More to explore

21 ways to spring clean your life
A Kind Journey
6 self-care tips to help you spring clean your soul
Thrive Global
Break the habit
Alcohol and Drug Foundation
How can I look after my emotional wellbeing?
Versus Arthritis
Self-care September calendar
Action for Happiness

Lisa Bywaters

21/Jun/2023

It’s hard to believe we’re already halfway through 2023 😮.

I don’t know about you, but after years of forced-slowness I’m finding life incredibly busy and fast! Catching up with friends and family, working in the office, weekend adventures, professional development, hobbies, looking after my health – it can be a bit overwhelming. And when I’m feeling overwhelmed, I feel more pain, fatigue and anxiety.

Which is a problem 😕.

But I know from experience that having someone tell me to just relax or breathe 😑 isn’t going to help at the time. Especially if I’m already feeling time-poor and stressed.
What I have found works is taking advantage of micro-moments for self-care. Small pockets of time when I can look after myself.

Using these small moments for ‘me time’ is much more achievable than trying to shoehorn 30 minutes of yoga into my crowded mornings or planning and cooking MasterChef-worthy dinners every night 👩🍳. Using these moments for small acts of self-care to do what I need has really helped. I’m finding improvements in my anxiety, sleep quality, and pain.

But don’t just take my word for it. The World Health Organization (WHO) says the “sustained adoption of quality, evidence-based self-care interventions can reduce mortality and morbidities and improve health and wellbeing”. (1)

You too can maximise these micro-moments and reap the benefits of regular self-care. They can be done anywhere, anytime, and won’t cost you a thing. Here are some of our ideas for embracing micro-moments.

Get physical.

We talk about exercise a lot, but it really is a great way to look after your physical, mental and emotional wellbeing. Small bursts of activity can be added to your existing exercise routine for fun and to mix things up 🏃🤸🚴. Or if you’re not exercising regularly, they can help ease you back into becoming more active.

Exercise is so adaptable. You can do it on your own or with others. You can take two minutes to stretch and move at your desk or dance in your lounge for an entire song. You can take a short walk in your local park, mow your front lawn (unless it’s enormous – in which case, mow a section), clean out a cupboard, or do a five-minute cardio blast. Whether it’s structured or incidental exercise, it all adds up. And as they’re micro-moments, they aren’t large blocks of time. So you’re more likely to fit them into your day, less likely to become fatigued or strain yourself, and still reap some of the benefits of being active. And you may have a tidy cupboard or freshly mown lawn at the end! 😉

Breathe.

I know, I know. At the start of this article, I said that when someone tells me to breathe, it doesn’t work. But that’s usually regarding a ‘just breathe, Lisa’ when someone cuts me off in traffic 😣.

Now I’m referring to focused and controlled breathing. It’s a simple and effective technique to relieve pain and stress that can be done anywhere and at any time. You can do it at home, at work, on a train, in a waiting room, or in your car in traffic 😉. It’s useful when you’re trying to sleep or waiting for your pain meds to kick in. We take breathing for granted and often forget how effectively it relieves stress and anxiety. So remember to breathe…

“Breathing in, I calm body and mind. Breathing out, I smile.
Dwelling in the present moment I know this is the only moment.”
Thich Nhat Hanh

Use your senses.

I love this one 💜 and use it a lot. It’s where you use your five basic senses – touch, sight, hearing, smell and taste – to identify things in your current space that relate to those senses. You can find one thing per sense – for example, I can feel the warmth of my heat pack on my shoulder, I can see leaves falling outside my window, I can hear my cat running around the house like a lunatic🐈, I can taste my tea, and I can smell the orange oil in my candle.

Or you can try the 5, 4, 3, 2, 1 method. For example, 5 things you can hear, 4 things you can see, 3 things you can feel, two things you can smell, and one thing you can taste. And mix up the senses and numbers of things you’re finding depending on your situation. For example, when eating lunch, switch it to 5 things you can taste, 4 things you can smell, etc. It’s a great way of focusing on what you’re doing at that time.

Do a body scan.

The body scan is a type of meditation where you mentally scan your body from head to toe, paying attention to how each part feels. It helps you relax, become more aware of your body, and brings a sense of calm to your mind. Check out our short body scan script to help you get started.

Use your imagination.

What works for me won’t necessarily work for you. Plus, you don’t want things to become stale and boring. So mix it up. Read a chapter of a book, make balloon animals, do some guided imagery, call a friend, plant a herb garden, knit, paint, sculpt, fly a kite, breathe deep of your first morning coffee… whatever makes you happy, relaxes you, brings you into the moment, and sharpens your attention. Do it.

Focus on the moment and savour the experience.

With such busy, active lives, we often miss some of the small joys and experiences. So slow down and focus. For example, when you’re eating an apple, savour the feeling of the first crunchy bite and the taste as the juices burst into your mouth. Or when you head outside for a walk, breathe in the cool, crisp smell of winter… what can you smell? When you’re catching up with a friend, really listen to what they’re saying and enjoy their company – remember it wasn’t so long ago that we couldn’t meet in person 😔. Focus on the moments and enjoy them.

“What day is it?” “It’s today,” squeaked Piglet.
“My favourite day,” said Pooh
Piglet & Winnie the Pooh

Drink water.

When you’re busy, it’s easy to forget to hydrate. But it’s vital for our health and wellbeing. Water lubricates and cushions your joints, aids digestion, prevents constipation, keeps your temperature normal and helps maintain blood pressure. It carries nutrients and oxygen to your cells, flushes out toxins, and cushions the brain and spinal cord. It can also help prevent gout attacks, boost energy levels and fight fatigue. It’s practically magic! ✨ Make sure you grab your glass or water bottle and drink up throughout your day.

Go to the toilet.

I’m sure it’s not just me who gets caught up in work or another activity and thinks, “I’ll go to the loo as soon as I finish X, Y or Z”. But before you know it, you don’t just need to go, you really NEED to go 😶. And even though I’m pretty sure it’s a physical impossibility, I always have visions of Grandpa Simpson’s kidneys exploding from not going to the toilet. So please, just go to the toilet when your body tells you it’s time 😊.

Reflect.

When cleaning your teeth, think about your day. What are you looking forward to? What are two things you really want to achieve? What went well in your day? What two things are you thankful for? Take a small moment to reflect on your upcoming day or the day that’s been.

“Learn from yesterday, live for today, look to tomorrow, rest this afternoon.”
Charles M. Schulz

Leave your phone at home.

Relax!! I don’t mean all the time. (I had palpitations reading that too 😂😉)

Our phones are so much a part of our lives that it‘s hard to imagine not having them with us. But every now and then, leave your phone at home when you go outside. You won’t be distracted by the constant ring, dings, alerts and chirps it makes. And you can focus on the world and people around you.

Declutter.

Feel like you’ve got clutter and mess invading all of your spaces? Spend five minutes tidying one area and putting things back in their place. Do this once daily, and you’ll soon feel calmer and more relaxed. Don’t like cleaning? Pop on some music and do what you can in the space of one or two songs. Then stop cleaning, go do something else and enjoy the calm.

“Out of calmness comes clarity.”
Trevor Carss

Stretch.

Another one of my faves. Stretching is great for loosening up tight, stiff muscles and joints that have been in one position for long periods. I love stretching my arms above my head or arching my back when I’ve been sitting at my desk for some time and feeling stiff… bliss. It doesn’t take long, and it feels so good 😊

Versus Arthritis have some videos with various stretches for you to try. They’re a bit longer than a micro-moment but worth checking out. Watch them and find the ones that work for you. Or speak with a physio about stretches you can do daily to ease muscle tension and pain.

Hug someone.

Being able to touch or hug others reduces stress, anxiety, and depression and makes you feel good. And here’s a tip from me to you: don’t save your hugs for when you’re feeling down. Hug each other when you feel happy, excited, or just because it’s Wednesday 😍.

“A hug a day keeps the demons at bay.”
German Proverb

Plan a meal or two for your upcoming week.

Having an idea about what to cook during the week can be challenging and often stressful. But pre-planning a meal or two (or more if you’re able) can help immensely. Think about your week ahead – what are your time commitments and responsibilities? Do you have time to be creative and adventurous with your meal planning? Or do you need to keep it basic and simple? What do you have in the fridge, freezer and pantry? Once you’ve established all that, write down some meal ideas, pick up any extra ingredients you need, and you’re on your way!

Give yourself time.

Hands up if you’re often rushing from pillar to post, trying to get everything done in the shortest amount of time ✋✋✋. It can be hectic and exhausting.

When you can, build some extra time into your work commute and school drop-off/pick-up to allow for the inevitable traffic issues, lost schoolbooks, and forgotten lunches, so you can arrive at your destination as calmly as possible. Do the same at work – avoid back-to-back meetings when you can so you can catch your breath, write down your thoughts, drink water, have a snack, review your notes etc. This will make you more productive and less stressed.

Get changed.

Is there anything more wonderful at the end of a long day than getting changed out of your work clothes and getting into something relaxing and comfy? Especially now that winter is here? Whether it’s your favourite trackies, or the most relaxing of all, your oldest, softest pyjamas 😊, when you’re at home and in the cosiest clothes, all feels calm and right in the world.

Finally.

As with any changes to your habits and behaviours, you need to start small. Pick one of these ideas, or one of your own, and start adding it to your day. Just a micro-moment here and there. Over time you can add others and/or more time to the ones you’re doing.

Changing the way you do things takes time, patience and practice. But it’s worth persevering to reap the rewards of these small acts of self-care 💚.

Oh, one last thing.

It’s important to recognise that self-care can’t and won’t solve everything. Sometimes we need help – whether for an exercise program, mental health, housework, or whatever. This help may be from our family or friends, or it may be professional help. Don’t be afraid to ask for it.

Contact our free national Help Line

Call our nurses if you have questions about managing your pain, musculoskeletal condition, treatment options, mental health issues, telehealth, or accessing services. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

More to explore

10 micro-changes to kick-start a healthier you
Age Sister
10 self-care micro-habits to transform your day
Self-care Society
24 self-care tips for anyone living with chronic pain
BuzzFeed
6 research-based self-care tips
Psychology Today
The power of micro acts of self-care when you’re ‘crazy busy’
The Work Psychologists
The power of pausing: Embracing micro-mindfulness
Medito Foundation
Want to make healthy changes in your life? Start small.
Musculoskeletal Australia

Reference

(1) Self-care interventions for health, WHO, 2022.

Lisa Bywaters

07/Dec/2022

Travelling can be an incredible adventure, but it can sometimes cause anxiety and stress if you have a chronic condition. When you’re out of your normal routine, it can be impossible to know how you’ll feel each day and how this may affect your trip.

Here are some tips and tricks to help you get the most out of your trip and have a fantastic time.

“I wish I had never gone travelling.” Said no one ever.

Plan your trip

Take time to plan your trip carefully. Being proactive before you go away allows you to plan around your condition rather than have your condition disrupt your trip. You know how your condition affects you – using this information when planning will put you in control.

Give yourself plenty of time to pack and complete any tasks or household chores you need to do well before the day you leave.

Rest up. Even though you may be going on a holiday for rest and relaxation, try and get some rest before you leave. That way, you’ll have more energy to do and see what you want when you arrive at your destination.

Make your itinerary realistic. When you’re on holiday, it’s tempting to pack as much as possible into every single day; however, this can often lead to increased pain and fatigue. Plan rest days or less active days and create an itinerary that’s flexible depending on how you feel each day. It’s better to do less and prevent flare-ups than do too much and end up unwell.

Minimise long journeys where possible. Living in Australia, we know long distances are a part of life, whether travelling overseas or within Australia. However, try to avoid packing your itinerary with long plane, train, car, or bus journeys if you can. Make a list of the key sights you want to see, plan your travel around them and be realistic. If you will be travelling for long periods, plan rest stops and consider layovers to make it more achievable.

If you’re travelling by plane or train, ask for an aisle seat and take strolls up and down the aisles. This’ll help reduce stiffness, and muscle and joint pain. You can also do leg and foot stretches and other gentle exercises while seated.

Consider informing the airline of your medical condition. With advance notice, the airline should be able to:

provide you with wheelchair assistance and early boarding, if necessary
have airline personnel carry your luggage for you and/or lift it into the overhead bin
accommodate you with special shuttles and elevator platforms for boarding.

Talk with the transport operators before you leave. Contact the companies before your journey to see what assistance and services they can provide. This goes for all planes, trains, coaches, ships, boats – basically any form of transport operated by someone else. Let them know if you require help and if you have any mobility aids. Have the specifications of your mobility aids handy in case they need this information. Doing this before you go means the operators can be ready for your arrival and save you any potential stress or inconvenience.

Booking accommodation. When choosing your accommodation, always consider walking distance to other services, the number of stairs and the availability and location of lifts. Make sure you can drop your luggage off at your hotel if you arrive early – you don’t want to carry heavy bags any longer than necessary! Consider booking accommodation with a heated pool or spa, so you can exercise or relax in warm water to loosen sore muscles and ease painful joints.

“Oh, the places you’ll go.” — Dr Seuss

Packing for your trip

Pack light. Packing can be one of the hardest parts of travelling – what to take, what to leave at home – so if in doubt, leave it out. Lifting heavy bags on and off trains, buses and through airports increases your risk of injury and fatigue. When you travel, you also end up carting your luggage around more than you may realise. So packing light is essential. Check out some of the travel websites, articles, and blogs if you need tips and advice on packing.

Use lightweight luggage if you have it. If you’re buying new luggage, think lightweight and durable. Look for luggage with good wheels and handles that allow for easy manoeuvrability. A suitcase you can push rather than pull places the load squarely in front of you and means you don’t have to twist your wrists. If you don’t own lightweight luggage, see if you can borrow some from your family or friends.

Don’t forget to pack any special equipment or aids that help make life more comfortable, such as:

supportive pillows
lightweight hot/cold packs
orthotics, splints or braces.

Consider wearing a mask and using hand sanitiser when you’re on planes, trains and other public transport. Although many of us have gotten out of this habit, COVID is still around. And nothing spoils a holiday faster than getting sick 🤒. Masking and sanitising are the best strategies to reduce your risk of this occurring.

Separate your medicine. Keep your medicine in separate pieces of luggage to ensure you don’t lose it all should a piece of luggage become lost or stolen. Only carry enough medicine that you need for your own personal use. Pack in your hand luggage any medicine you may need access to quickly so you can get to it when needed.

Organise your medicines. Being away from your usual routine can make it easy to forget to take your medicine/s at the appropriate time. If you take medicines every day, consider using a pillbox with separate compartments for each day (but keep the original packaging with you). More information on travelling overseas with medicine and medical devices can be found on the Therapeutic Goods Administration website.

Check size restrictions on luggage and mobility aids with your travel agent, airline or other transport operators.

“Once the travel bug bites there is no known antidote, and I know that I shall be happily infected until the end of my life.” Michael Palin

Medical preparation

Get advice well in advance. Ensure regular blood tests and doctor visits are done before you leave. Discuss any concerns you have about travelling with your doctor (e.g. whether you need to adjust your medicine schedule if travelling to a different time zone).

Talk with your doctor about vaccinations, especially if you’re going overseas. This protects your own health, but also some countries, airlines and cruise lines require proof of certain vaccinations before entering or boarding. The Smart Traveller website has more information about vaccinations and overseas travel. Note: Some vaccines should be avoided if you have an autoimmune condition or take medicines that suppress your immune system. Your doctor or rheumatologist can advise you on this.

Check that your medicines are legal and not restricted or banned where you’re going. You can do this by contacting the relevant consulate or embassy; a list is available on the Smart Traveller website. Carry a letter from your doctor listing your medicines, the dosage and what they’re for, as well as your doctor’s contact details. Keep medicines in their original packaging, or if you’re using a pillbox, keep the packaging with the pillbox.

For more information about medicines and travelling, read Travelling with medications: A guide by the International Association for Medical Assistance to Travellers.

Stock up. Make sure you have enough medicines (for your personal use) to last until you return home. You may not be able to get the same medicines elsewhere – especially if you’re overseas.

Store your biological medicines properly. If you’re taking biological medicines (biologics or biosimilars), they may need to be stored at a specific temperature in a special travel wallet. Seek advice from your rheumatologist and the pharmaceutical company about this. Check with your airline/s to see if they can assist you, for example, with ice for the travel wallet or placing your medicine in the aeroplane’s fridge.
Make sure your container is clearly labelled with your name and contact information, or attach your boarding pass. And make sure you don’t leave your medicine on the plane!

Don’t place your medicines in with your checked luggage. The baggage compartment gets extremely cold while the plane is in flight, and your medicine may freeze and be ruined.

Fridges away from home. Once you’re at your destination, you should be able to use the mini-fridge in your hotel room to store your biologics. You should check that the fridge is adjusted properly to a suitable temperature. Also, in some countries, the power in a hotel room turns off when you leave the room. Ask the hotel staff about this upon arrival.
Contact the pharmaceutical company that makes your biological meds before you travel. Most have a customer support line and are an excellent source of information on the correct storage of medicines.

“Once a year, go someplace you’ve never been before.” Dalai Lama

Travel insurance

Know what you’re covered for. You can get travel insurance if you have a pre-existing condition such as arthritis, but it’s vital that you understand precisely what your coverage provides and whether it’s adequate for your needs. Different types of travel insurance will have different limitations on what’s covered, so shop around. A medical declaration form may be required in some instances. To learn more, check out our information on travel insurance for people with a chronic illness.

Coming home

Rest up. After your trip, take a day or so to unpack and rest before returning to your normal routine. Contact your healthcare team if you have to reschedule any medical appointments or have symptoms that need attention.

Extra tips and references

Look after yourself. Even though you’re travelling, you should continue to do the things that help you manage your condition and pain at home, such as regular exercise, eating a healthy diet and getting enough quality sleep. They’ll contribute to good physical and mental health and wellbeing and help you keep pain and fatigue in check.

Getting around airports. Websites for all Australian international airports and domestic terminals have accessibility information, as do the individual airlines. Check these out before you go.

Give yourself plenty of time to make flights and connections and deal with your luggage. That way, you’re not rushing, which leads to stress and anxiety. Rushing can also make you push yourself too hard and lead to increased pain and fatigue.

Choose your meals carefully. Most airport and rest stop food choices are high-fat, high-salt, highly processed foods that promote inflammation. Carry healthy snacks, drink plenty of water, and drink alcohol and caffeine in moderation.

Check out the blogs of other travellers with special needs. Stories of other people who’ve visited the places you want to go to and who have accessibility needs are often great resources to help you plan your journey.

Take it easy, and have a great time! Remember, your trip is meant to be fun. Travel can be associated with both physical and mental stress that can be magnified if you have a health condition that causes you pain. So when planning your trip, factor in a plan B – just in case your original plan needs to be altered to allow you time to rest or take it easy. For example, if you’d planned a walking tour of a place you’re visiting, look into alternatives such as hop-on/hop-off bus tours or riding a bike. Build enough flexibility into your holiday to allow for these alterations so that you’re relaxed and not stressed about staying on schedule.

By planning your trip carefully, being flexible with your schedule, and taking your condition into account, you can have a fantastic holiday.

So get out there and enjoy yourself!

“We live in a wonderful world that is full of beauty, charm and adventure. There is no end to the adventures we can have if only we seek them with our eyes open.” Jawaharial Nehru

Contact our free national Help Line

More to explore

10 tips for pain-free travel with osteoarthritis
HealthCentral
Advice for mature and older travellers
Smart Traveller
Advice for travellers with a disability
Smart Traveller
How to manage your PBS medicine overseas
Department of Human Services
International Association for Medical Assistance to Travellers
Nearly two-thirds of arthritis patients say they take fewer vacations because of their disease
Creaky Joints
Preventing joint pain on your summer travels
Hospital for Special Surgery
Smart Traveller
Travelling with medicines and medical devices
Therapeutic Goods Administration

Lisa Bywaters

03/Dec/2020

“Almost everything will work again if you unplug it for a few minutes, including you.” Anne Lamott

There’s no denying that going digital has helped most of us this year. As our worlds became smaller due to iso and lockdowns, technology enabled us to work and learn from home, meet with colleagues via Zoom, binge EVERYTHING on our streaming service, video chat with the friends and family we couldn’t see in person, travel virtually to the Louvre, listen to podcasts while we walked endlessly around our neighbourhoods and shop online (So. Much. Shopping).

But I think many of us are feeling the effects of too much of a good thing. It may be time for a digital detox. And as we come to the end of a very stressful and trying year, now’s the perfect time.

Why detox?

Our devices and being connected to the wider world are part of everyday life. But the constant pings, dings, beeps and notifications can get in the way of our being present in the moment. When we’ve got our heads down over the phone, scrolling through emails and social media, we miss out on so much. The world around us, conversations with loved ones, delicious meals – all the things that make our lives so rich and colourful.

This constant connectivity can be stressful. The 24/7 news cycle is frequently filled with sensationalised and grim stories. Our feeds are full of posts from people whose lives appear to be perfect – making us hyper-critical of our own lives. And we often feel pressured to respond quickly to work emails, texts and other contacts.

This constant barrage leaves little room for quiet reflection and time out. It can also affect the quality and quantity of our sleep.

So taking time to disconnect from the digital world can be a good idea every now and again. But how do you go about it?

Your digital detox plan

There are lots of books – and somewhat ironically – websites, apps and podcasts – to help you detox. But you might want to start by keeping it simple, realistic and achievable for you.

Think about how often you use your devices – all of them. Our phones are the one that we tend to blame the most – they’re with us all the time and we can do so much with them. But TVs, computers, gaming consoles, tablets, watches – we spend a lot of time on them too. How do you use these devices? Are you using them for work, connecting with family/friends, playing games, or just passing time? Only you can tell if you’re using them in a way that’s stressful or unhealthy.

So ask yourself:

Do I feel anxious when I don’t have my phone with me?
Do I miss parts of conversations because I’m checking my phone? Do I have to ask people to repeat themselves?
Are the things I’m scrolling through and reading enriching my life or bringing me joy?
Do I feel compelled to check my apps, socials or emails before I get out of bed? Or before I turn the light off at night?
Do I find myself looking at an empty plate and wondering where my dinner went?
Do I feel like I’ll miss out on things if I don’t keep checking in?

If you answered yes to any of these questions, maybe a detox is just what you need.

Be realistic. Some people are able to put their phones and devices away for a month, with little impact on their work and home life. While others need to be connected to some degree most days.

So think about what’s realistic for you:

If you need to be connected for work, set boundaries on when you’ll respond to work emails and chats – preferably during your usual working hours. Then turn off or ignore any notifications until your next working day.
If you love being connected via your socials, that’s great. But again, think about setting limits. Avoid constantly checking your phone, or picking it up every time you hear a notification. Set yourself times when you’ll look, and then put your phone aside.
Consider picking one day a week that you’ll go completely device free. Plan to do this with other members of your household or friends and use that day to have an adventure together – go to the zoo, hike in the hills, go on a scavenger hunt, hit the beach, play a round of golf or mini golf. Do something that doesn’t involve technology.
Limit your time on a specific app, site, game that really drains your time. For me that’s Pinterest. Wow, what a rabbit hole! You can lose hours there! So I make the conscious decision to only access it for a set amount of time – enough to make me feel connected, and not deprived of something I enjoy. And it still leaves time for other activities.

Create work/life balance. With many people still working from home, having good work/life balance, and clear boundaries is more important than ever. So unless you’re working on something pressing or urgent, only look at your work stuff during work hours. You owe it to yourself and your family to have some downtime. You’ll be much happier for it.

Lose the distractions. And speaking of work, do you also find yourself distracted by apps when you should be working? (Asking for a friend). It’s amazing how much time you can waste when one of your apps decides to show you yet another cute cat/dog/llama video. And how much more productive you can be when you disconnect from these apps during work hours. So if you’re finding it all too distracting, turn off the notifications for any non-essentials.

Don’t look at your phone when you’re doing other things. So many people, myself included, walk the streets with their attention focused on their phone. While this is a great way to get hurt – walking into poles, tripping up curbs, falling into ponds – it also means you’re not seeing what’s going on around you. After the year we’ve had, noticing all of the incredible things around us – even in our own backyard – can bring a lot of calm and happiness. So put your phone in your pocket or bag and take a look around you. If you’re walking with other people, talk with them, and really listen to what they’re saying. It’s amazing how much you hear when you’re not distracted.

Make meal times sacred. Even if you’re eating on your own, put your phone or device aside, and turn the TV off. We tend to eat so mindlessly when we’re distracted by other things. And when you’re not paying attention, how can you enjoy your meal? Or those around you? So make these times digital-free, enjoy the food you’ve prepared, reflect on your day, and enjoy this small oasis of time.

Tips to help you detox

Detoxing from our devices can be really tough. They’ve become such an important part of our lives. So we’ve come up with some tips to help you:

Leave your phone in one central place at home, rather than carrying it with you from room to room. This’ll prevent it distracting you and constantly interrupting your day/evening.
Make your bedroom a tech-free zone. Charge your phone in another room. If you use your phone as an alarm, turn up the volume (the rest of the household will love that) or buy a small alarm clock.
Turn off push notifications. They’re the automated messages and pop-ups that alert you when an app wants your attention – usually for nothing particularly important. So turn them off. Or just turn off the alerts from apps you don’t care about. If you don’t know how to turn them off, go online and search ‘turn off push notifications’ and your phone type, and you’ll find video and tutorials galore to help you.
Turn on airplane mode. Basically this will turn off access to your mobile network, Wi-Fi and Bluetooth, so you can’t send or receive calls, texts or emails, access the internet or socials. It stops all the distractions coming in.
Leave your phone in your pocket or bag when in meetings or when you’re having a meal out.
Get your family and friends involved. Tell them what you’re doing and why. At the very least they’ll know why you may not get back to their messages immediately.
Don’t take your phone to the loo … Eeew!! Apart from the whole gross, unhygienic aspect – do you really want people to hear what you’re doing? And this, the most basic thing we do every day, surely deserves some alone time?
Use one device at a time. Do you have the TV on while you’re playing a game on your tablet, or flicking through socials on your phone? Choose one device and turn the other off. You can only focus on one at a time anyway.

However you choose to take a break from our digital world it’s a valuable thing to do. Particularly after the year 2020 has been, and the heavy reliance on all things tech.

So use the winding down of this crazy year to pause, disconnect from your devices, and reconnect with the things that are most important to you.

“Life is what happens between Wi-Fi signals”. Unknown

Call our Help Line

If you have questions about things like managing your pain, your musculoskeletal condition, treatment options, COVID-19, telehealth, or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

More to explore

The benefits of a digital detox
Beyond Blue
What’s all this fuss about “digital detox” — and does it really work?
Vox
It’s time for a digital detox. (you know you need it.)
The New York Times

Lisa Bywaters

19/Nov/2020

I’ve just taken a week off from work. I was struggling mentally and physically, so I decided it was important to take time to pause, reflect and reconnect.

But it was really tough to do.

I think part of my problem was I felt like I needed permission to feel how I was feeling and to take a break. It felt self-indulgent to feel sad when there are people in a ‘worse’ situation than I am; who are working so hard just to make ends meet; who are facing relationship issues. How dare I feel this way? I have a loving partner, a home, a job, and wonderful family and friends. I can now move around freely outside of my 25kms and enjoy the spring weather.

I have all of these things, so I felt selfish for feeling sad and for worrying those around me.

But while catching up with friends and family last week, I found I wasn’t alone in feeling this way.

So for anyone out there who needs to hear this, it’s ok.

It’s ok to take a break or to rest. You’re not a machine. You need time to recover – physically and mentally – from the things that are affecting you. That way when you do return to what you were doing, you’ll feel refreshed and more able to deal with everything.

It’s ok to say no. We all want to please others, so saying no can be a challenge. But you need to weigh up all the things you have going on and decide whether you can take on something else. If you can’t, then say no. And don’t feel you have to apologise for doing so.

It’s ok to listen to your body. In fact it’s a necessity. Living with a chronic condition means that you need to be self-aware of how you’re feeling. If you’re tired, rest. If your back hurts, move. If you’re feeling sluggish, get some fresh air. Whatever your body is telling you, listen and take action.

It’s ok to be kind to yourself. Our inner critic can be really loud at times. If yours is giving you grief, ask yourself – would you say those things to someone you love? The answer is probably no. So quiet that inner voice by making a list of three things you like about yourself and stick it on the fridge or bathroom mirror. Remind yourself of these things regularly.

It’s ok not to be perfect. No one is, no matter how they appear on social media.

It’s ok to let go of the things that drain you. For me, that was the news. I was watching it constantly and getting more and more depressed by the state of the world, and how people treat each other. So now I read the news highlights, get more detail on the things that matter to me, and discard the rest. Think about the things that drain you (and this may include people) and if you can, let it go. Or at least limit your exposure to it.

It’s ok to put yourself first. Sometimes we need to make ourselves our top priority – whether that’s physically, mentally and/or emotionally. You’ll be more able to help others when you’ve taken time to look after yourself.

It’s ok to talk about mental health. In fact it’s really important that we do. The more we talk about mental health and how we’re feeling, the less stigma will surround it. Which will lead to more people opening up about their mental health and getting help when they need it.

It’s ok to not watch the news. Take time to unplug from the 24/7 news cycle and focus on the world around you – your family, friends and environment.

It’s ok to forgive yourself. This comes back to our inner critic. We often beat ourselves up for the smallest of mistakes. If you made a mistake – and ask yourself if you really did make a mistake or are you being super-critical of yourself – look at what you did, learn from it and then move on. Don’t keep thinking about it – it’ll only drive you crazy and make you unhappy.

It’s ok to have a messy house. Or to have a pile of laundry that needs folding. Or for the grass to need mowing. Or for pet hair to cover ever surface of your home. Sometimes things get a little untidy as we prioritise our health and wellbeing over a perfectly made bed, sparkling bathroom or fluffed-up cushions. And that’s ok.

It’s ok to not be ok and feel sad/angry/vulnerable. Your feelings are valid and they matter. However if you feel like these feelings are taking over, talk with someone. A trusted friend or family member, or a healthcare professional. While it’s ok to feel like this from time to time, you don’t want to feel like this all the time. And you don’t have to. There’s help available.

It’s ok to cry. We all have difficult days and crying can be an outlet when we feel sad, stressed, overwhelmed, scared, angry or in pain. So grab a box of tissues and let it out.

It’s ok to do more of the things that make you feel good. Love a massage? A walk on the beach? Sitting in your garden with a cup of tea and a book? Whatever it is that makes you feel good is not an indulgence, but a necessity to help you recharge your battery and make you a happier person.

It’s ok to put your phone down or away. We look at them too often anyway, so put it away for an hour, a day, a week. Be present and be mindful of the people and the world around you.

It’s ok to admit you’re struggling. And it’s ok to ask for help. It doesn’t mean you’re not a capable person. It just means that in this time and place, or for this task you need some help. And that’s fine. We all need help every now and then.

It’s ok to take your time. We don’t always have to be in a hurry. Make space to breathe and be still, meditate and be mindful.

It’s ok to not have all the answers. You’re not Google or Encyclopedia Brittanica. Saying ‘I don’t know’ is a valid and human thing to say.

It’s ok to put down your ‘to do’ list and be spontaneous. Lists can help us feel in control and organised, but sometimes it’s freeing to toss the list aside and just do something unexpected, just because you can.

So it’s really ok to sing, to dance, to walk barefoot in the park, to hug the stuffing out of your partner/kids/pets. We’re living through a global pandemic, which is affecting us in so many ways, so it’s important and very much ok to find the joy and welcome it with open arms.

And remember, it’s ok to be you.

Call our Help Line

Crisis support

If this article has raised some issues with you or you feel like you need help during this stressful time, there’s help available. Contact Lifeline Australia on 13 11 14 for 24 hour crisis support and suicide prevention.

More to explore

7 signs you’re too hard on yourself
Psychology Today
Action for happiness
Head to Health
Australian Government Department of Health
Beyond Blue
Feeling lots of….feelings? Journaling can help
NPR
It’s okay to be who you are – forget approval and show your true colors
Tiny Buddha

Lisa Bywaters

10/Sep/2020

Last issue we talked about spring cleaning our physical environment. There’s nothing like a thorough purge of your home or office, and the sense of satisfaction when everything is clean and organised just the way you like it.

But it’s also a really good time to start thinking about how you can spring clean yourself – your body, mind and spirit.

2020 has been a really tough year and it’s not over yet.

We’ve been isolated, locked down, separated from loved ones, working from home (or lost work) and home schooling. Through it all we’ve done the best we can to cope with a really difficult situation. But that takes a toll on us – physically and mentally – especially if you’re living with a chronic condition, pain and fatigue.

So let’s take advantage of the warmer days and the extra downtime many of us are dealing with and look at how we can sweep away the cobwebs and make ourselves sparkle this spring!

Unplug. We’re always connected these days, immersed in the news, social media, video chats, work/school, phone calls. We’re never far away from a phone, tablet or computer – and we need to step away. Schedule time to put it all aside: perhaps after dinner, or for an hour during your day, or for your entire Sunday. Whatever works for you and your commitments. Just make sure you take some time away from the digital world, step outside and breathe in the fresh, sweet smelling spring air.
Say no. We’re wired to want to please others, so we often find it difficult to say no. But that can make us become overwhelmed and stressed with the number of commitments we have. That’s why we need to look after ourselves and start saying no. The next time someone asks you to do something, give yourself a moment. Don’t answer immediately with an automatic ‘yes’. Ask yourself if this is something you want to do? Are you able to do it – physically and mentally? Do you have the time to do it? Will it bring you happiness? If you answered no to these questions, then you should say no to the request. You may disappoint some people and they may be a little unhappy with you. But you need to be true to who you are and stand firm. And don’t feel the need to give detailed reasons for saying no. Saying no is really hard, but it will become easier.
Change your routine. Do you feel like you’re stuck in a rut? I know it feels like Groundhog Day at times! So look at your routine. What can you change? Take your work/school commitments out of the equation for now. Do you spend your evenings on the couch? Or weekends doing the same old things? Stop and really think about what you would actually ‘like’ to do with your free time. Go for a bike ride? Take up painting? Visit a new place each week? Find things that you enjoy, and fill you with anticipation and happiness, and do them. Now think about your work routine. There may not be things you can change about work – but why not put on your favourite outfit/earrings/shoes/lipstick – even if you’re working from home. Or use some new stationary or bit of tech. It’s amazing how these small changes give us a mental boost.
Focus on the basics – eat well, move, sleep – repeat. This time of the year we have access to amazing fresh produce that’s just crying out to be made into delicious salads and stir fries. The days are getting longer and warmer so we can get outside more for our exercise. We can shed the heavy blankets and adjust our sleep habits. There’s never been a better time than now to focus on these basics and make improvements if needed. And finally, make sure you’re staying hydrated by drinking enough water each day.
Surround yourself with positive, upbeat people. Positivity and happiness is contagious. And in the midst of a pandemic – this is the kind of contagion we need. These people will inspire you, make you feel good about yourself and the world in general. Too much contact with negative people (in person and via social media) does the opposite and makes the world a gloomy place. So seek out the happy, positive people and enjoy their company. And if you can, ditch the negative people.
Take some time out to relax. Try strategies like mindfulness, visualisation and guided imagery. Or read a book, listen to music, walk the dog, create something, play a computer game, have a bubble bath or massage. Whatever relaxes you. And make sure you do these things on a regular basis. They’re not an indulgence – they’re a necessity and vital to our overall happiness and wellbeing.
Let’s get serious – sugar, fats, alcohol and drugs. Many of us have been seeking comfort in sugary and/or fatty foods more than we’d like. Or we’ve been using alcohol and/or drugs to make us feel better. Over time this becomes an unhealthy habit. So it’s time to get serious. Ask yourself if your intake of these things has changed or increased? If it has – what do you need to do to fix this? Can you decrease their use by yourself? Or do you need help from your family, doctor or other health professional? The sooner you acknowledge there’s a problem, the sooner you can deal with it.
Nurture your relationships. It’s easy to take the people around us for granted, but these people support and care for us day in and day out. They deserve focused time and attention from us. So sit down and talk with your kids about their day. Make time for a date night with your partner and cook a special meal to share together. Call or visit your parents and see how they’re really doing. Reminisce with your siblings about childhood antics and holidays. Our relationships are the glue that holds everything together for us – so put in the effort. You’ll all feel so much better for it.
Quit being so mean to yourself. You’re valued and loved. But sometimes we forget that. And the negative thoughts take over. “I’m fat”, “I’m hopeless”, “I’m lazy”, “I’m a burden”. If you wouldn’t say these things to another person, then why are you saying them to yourself? Ask yourself why you even think these things? And how can you reframe these thoughts? If, for example, you tell yourself you’re fat – are you actually overweight or are you comparing yourself to the unrealistic media image of how a person should look? And if you do know you need to lose weight, and want to make that happen, put those steps in motion. Talk with your doctor for some guidance and help. And congratulate yourself for taking action. And as you make these changes be kind to yourself along the journey. There will be stumbles, but that’s expected. You can pick yourself up and move on. Kindly.
Throw away the ‘should’s. This is similar to the negative self-talk…we need to stop should-ing ourselves to death. This often happens after we’ve been on social media and seen someone’s ‘amazing’ life. You start thinking “I should be better at X”, “I should be doing X”, “I should be earning X”, “I should look like X”. Remember that most people only put their best images on social media, so everyone’s life looks wonderful. But you’re just seeing the superficial, filtered person, not the whole, and they probably have just as many insecurities as the rest of us. Instead of thinking “I should…”, be grateful for who you are and what you have.
Be thankful and grateful. You exist! And yes, the world is a strange and sometimes frightening place at the moment, but you’re here to see it. People love and care for you. Focus on the people in your life and the things you’re grateful to have in your life. Celebrating these things – both big and small – reminds us why we’re here. To bring joy and happiness to those around us, and to make the world a better place.

Call our Help Line

If you have questions about things like managing your pain, COVID-19, your musculoskeletal condition, treatment options, telehealth, or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

More to explore

21 ways to spring clean your life
A Kind Journey
6 self-care tips to help you spring clean your soul
Thrive Global
Break the habit
Alcohol and Drug Foundation
How can I look after my emotional wellbeing?
Versus Arthritis
Self-care September calendar
Action for Happiness

Lisa Bywaters

13/Aug/2020

The purr-fect treatment for COVID and MSK conditions!

In the midst of all of the stress, unhappiness, boredom and frustration of this pandemic, something that always lightens my heart is the presence of my cats. Their antics while I work from home are so entertaining (and often distracting).

And nothing lifts the spirits more than seeing ridiculously happy dogs in the park as they take their owners for a walk.

There’s a reason we share so many animal memes and videos. Animals take us out of our own world for a moment, and make us smile and laugh out loud with their boundless joy and exuberance.

In the absence of a specific treatment or vaccine for this pandemic I think our pets, and the animals around us, are the perfect therapy. They’re always ready for walks, pats, cuddles and conversation. They ease our loneliness, they listen to our rants, they don’t judge our moves as we dance around the house. They give us a reason to get out of bed, to be active and to just keep going when things seem bleak.

Apart from helping us through these tough COVID-times, our pets are wonderful therapy for helping us manage our chronic conditions. They distract us from our pain and can help us manage our anxiety.

Research has shown that owning a pet can:

decrease cholesterol levels and blood pressure
decrease feelings of loneliness
reduce your stress
improve your mood
increase opportunities for exercise and outdoor activities.

With all of that good stuff, it’s no wonder almost two-thirds of Australian households have a pet, and 90% of us have had a pet at some time. (1)

The time’s right – let’s get a pet!

Hold your horses for a minute. If you’ve been thinking of getting a pet, and you think now’s the right time, it’s important that you do your research. It’s easy to get swept up in the excitement of adopting a pet. Especially now in the thick of a global pandemic and you’re feeling lonely or bored.

But you need to make sure the fit is right for you and the animal. You need to be willing to take on the pet for the entirety of its life. That’s a big responsibility. You need to have space for them, be able to afford them (including food, bedding, vet bills, vaccinations, litter, boarding), have time to play with them and exercise them.

The RSPCA has several resources to help you decide on the right pet for you. Check the More to Explore section below for links.

I love animals, but I can’t have a pet.

Sadly pet ownership isn’t an option for everyone. You may live somewhere that doesn’t allow pets, you don’t have space, you’re allergic or you live with someone who is, or you work long hours and aren’t home very much.

If that’s the case, but you want to be around animals more, there are lots of other options:

offer to walk a family members/friends/neighbours pet. Just make sure you follow all the COVID requirements for your area, including washing your hands thoroughly before and afterwards.
volunteer your time at an animal shelter – there are lots of things you can do – playtime socialisation, patting cats, walking dogs.
look after a family member or friends pet when they go on holiday (remember those?).
think outside the litter box. There are others pets you can adopt that may be an option including fish, birds, spiders, mice, rabbits, ferrets and rats. They may provide a bit more flexibility than the traditional cat or dog ownership.
watch videos online. The internet is practically one big animal video…crazy cats, daggy dogs, goofy goats. It’s all there waiting for you to find. And even though you’re not in physical contact with an animal, this connection can boost your mood and relieve stress.

What about COVID?

According to the World Health Organization “several dogs and cats…in contact with infected humans have tested positive for COVID-19. In addition, ferrets appear to be susceptible to the infection…however, there is no evidence that these animals can transmit the disease to humans and spread COVID-19.”(2)

Phew. But what if you get sick?

First – the Australian Veterinary Association advises that if you get COVID-19, you should minimise close contact with your pet during this time, such as hugging, face to face contact or sleeping on your bed.(3)

Second – you have to isolate until the Public Health Unit lets you know you can go back into the community.

That means you can’t leave your house except in an emergency or to get essential medical care. But if you have a pet, you might need some help. You may not feel well enough to care for your pet/s, you may need more food and supplies for them or need someone to take your dog for a walk. Or your pet may need to see the vet.

Some things you can do:

order food and other essentials online, via pet supply stores or your grocery store, and have them delivered to your door
ask a friend/family member/neighbour to pick up supplies for your pet, or take your dog for walks
if you’re too sick to look after your pet, ask a friend/family member/neighbour if they can take them in, or look after them
if your pet is unwell and needs to see the vet, don’t leave your home. Call your vet and ask for their advice. They’ll work with you to ensure your pet gets the treatment they need while keeping vet staff safe.

It’s vital that you take all precautions to ensure that whoever helps you isn’t exposed to you and the virus. You’ll also need to be mindful of current restrictions. Check your local state/territory health website for info.

Finally – the Battersea Dogs and Cats Home (UK) has some information on other things you can do to care for your pets if you’re ill or have to self-isolate due to coronavirus, including brain games to keep your dog occupied and happy. This is a general guide. Please be mindful that some of the restrictions in the UK are different to those in Australian states and territories.

Coming out of COVID-cray-cray

One day things will calm down and we’ll spend less time at home. We’ll be able to go to work, visit friends and stay away from our homes for longer periods of time. So we need to help our pets – those wonderful little creatures that have kept us sane during an insane time – get ready for this change. They’ve had us for AGES, and they’ll miss us being around all the time. This may cause them unnecessary stress and anxiety. The RSPCA has written a great article full of tips and advice on how you can make this transition less stressful for your pets: How can I prepare my pets for easing of COVID-19 restrictions?

Contact our free national Help Line

If you have questions about things like managing your pain, COVID-19, your musculoskeletal condition, treatment options, telehealth or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

More to explore

What do I need to know before I get a new pet?
RSPCA
Smart Puppy and Dog Buyer’s Guide
RSPCA
Smart Kitten and Cat Buyer’s Guide
RSPCA
Connecting with pets
Head to Health, Australian Government
About pets and people
Centers for Disease Control and Prevention (USA)

References

(1) Pets in Australia: A national survey of pets and people
Animal Medicines Australia, 2019
(2) Q&A on coronaviruses (COVID-19)
World Health Organization, 17 April 2020
(3) Advice from the Australian Veterinary Association to pet owners: COVID-19 and companion animals
Australian Veterinary Association Ltd

Photo by Danika Perkinson on Unsplash

Lisa Bywaters

16/Jul/2020

We’re used to having a certain amount of control and consistency in our lives. Before COVID our lives were fairly predictable and we generally knew what was coming. It made us feel secure and settled.

But at the moment it’s almost impossible to know what’s coming. Things are constantly changing and there’s so much we can’t control because of this new world we find ourselves in.

The problem is that when we feel like we have little or no control, we can start to feel more anxious and stressed. Apart from the significant impact this can have on our mental health, we know our physical health is negatively affected by periods of increased stress and anxiety. Our pain and fatigue becomes more intense, our sleep is affected, as is our concentration and blood pressure. We may also get more frequent headaches and stomach upsets.

So if we can take back some control, we won’t feel so powerless. This can help reduce the impact of stress and anxiety on our health.

But we’re in a pandemic – what can I control?

I’m glad you asked. While there are lots of big picture problems we can’t change, we can focus on the small, personal things that affect ourselves, our family and friends and our community.

Start with rituals and routines

Work – Hands up if your working from home attire is something you couldn’t wear to work even on a casual Friday? Many of us have relaxed into trackies, slippers and other comfy clothes. Unless we’re on a video chat, in which case our top half is more presentable.

But this has the effect of blurring the lines between work and home life; just when we really need that distinction to give us work/life balance. And while I won’t go so far as to suggest we all get dressed in our pre-COVID work clothes (though some of you may do that) making a few simple changes may help solidify the lines between work and leisure.

In a recent article in The Age, Melissa Singer wrote that when she’s working she puts on her work shoes, even if she’s wearing comfortable, loungy clothes. At the end of the day she can kick them off. This is her signal that work is done for the day.

You can do similar things like putting on some perfume/aftershave, lipstick, a favourite work shirt, or putting your work away in a briefcase or work bag at the end of the day. They’re things we associate with work, and when we’ve finished work, we should go through our end of work day routine.

And if you can, put your work out of sight so it’s not in view. Even if that means putting a sheet over it. Create a new work routine that helps you put work aside so you can relax and enjoy your leisure and home time.

Daily routines – It’s important during times of change and uncertainty to have a daily routine that you stick to. It will help you feel more in control of your life and what’s happening at the moment.

Your routine is very specific to you and your life, and will be affected by what you need to do in your day, if you have people depending on you, if you’re working from home, have school work (or need to help others with school work) etc.

It might help to sit down with the members of your household and create a calendar that includes everyone’s commitments and needs. Things to think about when creating your calendar:

Get everyone involved. It’s vital that everyone feels that their needs matter and they’re being heard.
Include specific time for fun stuff, exercise and connecting with family and friends.
Keep your weekends separate – this is really important so that you can get your chores done (sadly the laundry doesn’t stop because of a pandemic) and you have time to do creative stuff, exercise, and get a break from the workday routine.
Be very clear on your hours. It’s really easy to lose track of time. If you find this happening, set reminders on your phone to alert you.

Birthdays, weddings, graduations, funerals – These are big events for us all. They make us feel connected with our people. And while there may be some restrictions depending on where you live, it’s important we continue to mark these occasions in whatever way we can. In person, via video or phone. We can send celebratory or condolence cards; we can even go the extra mile and make our own. We can write letters and actually put down on paper how much people mean to us. I can guarantee that this will mean so much to the recipient.

Things are different, but there’s no reason we can’t still connect when it comes to the important occasions in our life. Or just on a random Tuesday.

Our health

We need to continue to look after ourselves. We have musculoskeletal conditions, so we need to continue to manage them as best we can. That means staying in touch with your healthcare team, alerting them to any changes or concerns, exercising, getting your regular tests done when they’re due, managing your weight and looking after your mental health.

Many of us have other health conditions as well. So we need to manage those too. Looking after your health is a really tangible thing you can do to feel in control in an upside down world.

The COVID three

This would be the worst band name ever, but it’s stuck in my head from all the ads in the media. Which I guess is the point.

We can control how we react to the pandemic and reduce our risk of becoming infected, or spreading the virus, by following what Deputy Chief Medical Officer Dr Nick Coatsworth calls the COVID 3.

Wash your hands, physically distance yourself from others and consider downloading the COVIDsafe app. Stay home if you’re unwell and get tested. Cough and/or sneeze into your elbow. Consider wearing a mask. Use hand sanitiser when you don’t have access to soap and water. And follow the advice of the chief health officer in your state or territory. Wait, hang on, that’s 10 things.

Oh well, just stay safe people. Stay kind. And look after yourself and others.

Contact our free national Help Line

If you have questions about things like COVID-19, your musculoskeletal condition, treatment options, telehealth, managing your pain or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

More to explore

Anxiety and depression
Musculoskeletal Australia
Looking after your mental health in an insane world
Musculoskeletal Australia, 1 April 2020
Why people need rituals, especially in times of uncertainty
The Conversation, 25 March 2020
Building your resilience
American Psychological Association, 2012

Reference

Even behind the curtain of Zoom, the show must go on
The Age, 9 July 2020

Lisa Bywaters

02/Jul/2020

We’ve been noticing an increasing number of posts on social media and calls to our Help Line from people with musculoskeletal conditions, autoimmune conditions or with weakened immune systems who are feeling really anxious and vulnerable at the moment.

In the general population there’s a giddy exhilaration about restrictions easing. Unfortunately this seems to have led many people to forget all of the good things they’ve been doing over the past few months to flatten the curve. People are gathering in large numbers and forgetting all about physical distancing and giving others plenty of space.

That’s scary because most of us are still susceptible to the virus. And if you’re more at risk than others, it can make you feel really helpless and exposed.

So what can you do to look after yourself?

Acknowledge your feelings

It’s a crappy, crazy time, so recognise that and allow yourself to feel frightened or anxious, cry, have a freak out, and then move on. Don’t bottle these feelings up or pretend everything’s fine. All of our feelings are valid and important – you don’t have to put on a happy face or turn that frown upside down. You need to acknowledge how you really feel.

However if it feels like these feelings are taking over and they’re all you can focus on, talk to someone – your partner, a trusted family member or friend, your doctor or a mental health specialist.

Talk to your doctor

Make sure you keep your healthcare team up-to-date with how you’re doing – both physically and mentally. Continue to follow your treatment plan as prescribed, and if you have any issues contact your team immediately. If attending health appointments in person feels unsafe, use telehealth if you can. Obviously there are some appointments that will require you to attend in person – for example blood tests and scans – however there are many appointments you can attend from the comfort and security of your own home.

It’s also important that you don’t change or stop your medications without talking to your doctor, regardless of what you may see online or in the news. A recent survey of more than 500 patients attending Monash Health’s Rheumatology Department found that over half were concerned that their medications would increase their risk of getting COVID-19, and more than 75% were concerned that their medications would increase the severity of the disease if they did get it. There’s a lot of misinformation floating around about medications and COVID, so if you’re worried, contact your doctor and get their expert advice.

Stay home

If you’re able to stay home, do it. The best way to avoid contact with someone who may have the virus is to stay at home. This is the advice of our health officers, especially if you’re in an area that has outbreaks. And quite frankly it’s so cold in parts of the country at the moment, it feels much better inside than out!

So stay home when you can. Use telehealth to access your health professionals, go online to order your shopping and have it delivered (or have a family member/friend pick it up for you and leave it at your door), stay in touch with your people using video chat and phone calls, use exercise apps or online videos to keep active. Technology allows us to stay connected while staying home.

Work from home if you can

This will help reduce your risk of coming into contact with someone with COVID and other contagious illnesses like the flu. However if you can’t work from home, your workplace is required to have in place safeguards to protect you including physical distancing measures, access to soap and water and/or hand sanitisier, and clean and disinfected work spaces. For more information visit the Safe Work Australia website.

Keep practising good hygiene

This is just something we need to live with from now on. Wash your hands regularly and thoroughly (for at least 20 seconds), use hand sanitiser when you don’t have access to soap and water, cough or sneeze into your elbow, throw tissues into the bin after use and wash your hands immediately, clean and disinfect your surfaces with soap and water and a disinfectant. It’s important to clean before disinfecting because organic matter and dirt can reduce the ability of disinfectants to kill germs.

Wear a mask

When you do have to venture out, consider wearing a mask, especially if you have to catch public transport or you need to go to a location where physical distancing may be difficult. Read our updated blog about face masks for more info.

Get vaccinated

We’re all being urged to get the flu vaccination this year. This pandemic is overlapping with our flu season and while flu numbers in Australia are low due to our physical distancing measures, this may change. So see your doctor (if you haven’t already) and get your flu vax.

Ask for help

People living with health conditions are tough and resilient. We want to be able to do everything ourselves. However sometimes that’s not an option and we need to ask for help. This can be really hard and can feel like we’re giving away our independence. However this is a global pandemic – so asking for help when you need it is the smart thing to do – especially if it helps you look after your physical and mental health.

Get support from others who understand

There are some great peer support groups who meet online. You can chat with them, share your worries and concerns, get useful info and gain support from people who understand exactly what you’re going through. Being a part of these groups also give you the opportunity to give back and provide support to others.

Contact our free national Help Line

More to explore

Musculoskeletal Australia peer support groups
COVID-19 information for workplaces
Safe Work Australia

Lisa Bywaters

25/Jun/2020

The last week has seen a large number of new cases of COVID-19, particularly in Victoria. With this large increase in the number of active cases, should we be worried?

Well – yes and no. Let’s explore some of the issues.

We’re dropping our guard

SARS-CoV-2 (the virus that causes COVID-19) is like a mythical beast. It’s caused so much damage and devastation – both here and globally – but most of us haven’t faced it. It’s hard to stay vigilant against something that seems so elusive.

So we drop our guards and our standards along with them.

It’s absolutely understandable – it’s been a long road so far, we’re sick of being isolated, we want life to go back to normal.

“I wish it need not have happened in my time,” said Frodo.
“So do I,” said Gandalf, “and so do all who live to see such times. But that is not for them to decide. All we have to decide is that to do with the time that is given us.”
J.R.R Tolkien – The Fellowship of the Ring

But because most of us haven’t been exposed to the virus, we’re still susceptible. And some people are more at risk than others of becoming very ill if they develop COVID-19, including people with immune issues and certain other health conditions.

So we need to maintain our vigilance.

Community transmission

Most of the new cases can be linked to people returning from overseas and specific clusters where the origin of the virus transmission is known.

However there are some cases where we have absolutely no idea how/when/where a person became infected. This is known as ‘community transmission’ – a person becomes infected with the virus but they’ve had no contact with a known case.

They may have been in contact with someone who’s asymptomatic (infected but don’t feel unwell or show any symptoms) or someone who’s pre-symptomatic (infected but not yet showing symptoms). Or they may have come into contact with someone who thinks they have a bit of a cold, or even someone who suspects they have the virus but isn’t self-isolating.

The issue of community transmission is why we need to remain on guard against this virus. Just because restrictions have been easing doesn’t mean we can ease up on our physical (social) distancing, washing our hands as often as possible, using hand sanitiser if there’s no access to soap and water, sneezing and coughing into the elbow, staying home when we’re sick and getting tested if/when we develop symptoms, however mild.

Remember, symptoms of COVID-19 are:

fever
chills or sweats
cough
sore throat
shortness of breath
runny nose
loss of sense of smell.

For more information about symptoms and to see if you or someone you care for may have the virus, use the healthdirect Coronavirus (COVID-19) Symptom Checker. Answer a few simple questions to find out if you need to seek medical help or be tested. Or call the National Coronavirus Helpline on 1800 020 080, 24 hours a day, seven days a week.

Winter is here

And for most of Australia there’s is a bit (or a lot) of chill in the air. Which means we’re staying indoors, huddling close together to stay warm, keeping the windows closed to keep the cold out and the warm in. Unfortunately all of these things make it easier for germs to spread. We’re close together and there’s little ventilation. Perfect to help the little buggers move from person to person.

Along with the cold weather, we’re seeing more people gather together as restrictions ease and as boredom well and truly sets in. This’s a big problem. On a recent trip to the local shopping centre I was shocked by how many people I saw –most weren’t allowing 1.5 metres between themselves and others, people were hugging, coughing into their hands, not using hand sanitiser when entering stores…all of these things allow germs to spread through the community. Needless to say I hightailed it to the closest exit and went home.

It’s cold and flu season

This pandemic is overlapping with our flu season. Yay! Currently flu numbers in Australia are low due to our physical distancing measures. However, this may change for the same reasons we’ve seen increases in COVID-19 cases.

There’s also the potential that people may become infected with the flu and COVID-19 at the same time, which, to put it mildly, isn’t ideal. While we don’t know if this leads to more severe cases of both infections, the immune system will be weakened by fighting two infections. And if a person’s immune system is already weak due to another health issue, this has the potential for very serious outcomes.

Finally if flu numbers do increase as we continue through our flu season, it will have an impact on our healthcare system, which is already working overtime because of the pandemic. It seems like so long ago, but the 2019 flu season was our worst flu season on record.

So for all of these reasons we’re being urged to get our flu vaccination this year.

This is also a time of year when many of us succumb to colds. Coughing, a runny nose or sore throat may be symptoms of cold, allergies, the flu or COVID-19. If you experience these symptoms, don’t just assume it’s a cold or your allergies flaring up. The same goes with muscle soreness and a fever. For some people with musculoskeletal conditions, this may be a symptom of a flare. Or it may be your body displaying signs of COVID-19. The best thing you can do is stay home and contact your doctor – and if recommended – get tested.

So should we be worried about these COVID outbreaks?

We should be concerned because most of us are still susceptible to the virus, and some of us are at risk of becoming seriously ill if we become infected with COVID-19.

So stay at home if you’re unwell, know the symptoms of COVID-19, wash your hands often and thoroughly, cough/sneeze into your elbow, maintain physical distancing measures and continue to follow the advice of our health officers.

But we shouldn’t become so worried that we don’t get out (safely and responsibly), that we don’t live our lives. We were able to keep the numbers down for months. We can do it again.

Contact our free national Help Line

More to explore

Sick and tired of iso? Hang in there
Musculoskeletal Australia, 30 April 2020
‘Need to keep our guard up’: Spike in coronavirus cases has experts concerned
The Sydney Morning Herald, 19 June 2020
Can Australia expect a spike in coronavirus cases over winter?
The Guardian, 4 June 2020
How the cold impacts coronavirus and what it will mean for winter in Australia
SBS News, 28 April 2020

Older Posts

Call our Help Line

More to explore

Get physical.

Breathe.

“Breathing in, I calm body and mind. Breathing out, I smile. Dwelling in the present moment I know this is the only moment.” Thich Nhat Hanh

Use your senses.

Do a body scan.

Use your imagination.

Focus on the moment and savour the experience.

“What day is it?” “It’s today,” squeaked Piglet. “My favourite day,” said Pooh Piglet & Winnie the Pooh

Drink water.

Go to the toilet.

Reflect.

“Learn from yesterday, live for today, look to tomorrow, rest this afternoon.” Charles M. Schulz

Leave your phone at home.

Declutter.

“Out of calmness comes clarity.” Trevor Carss

Stretch.

Hug someone.

“A hug a day keeps the demons at bay.” German Proverb

Plan a meal or two for your upcoming week.

Give yourself time.

Get changed.

Finally.

Oh, one last thing.

Contact our free national Help Line

More to explore

Reference

“I wish I had never gone travelling.” Said no one ever.

Plan your trip

“Oh, the places you’ll go.” — Dr Seuss

Packing for your trip

“Once the travel bug bites there is no known antidote, and I know that I shall be happily infected until the end of my life.” Michael Palin

Medical preparation

“Once a year, go someplace you’ve never been before.” Dalai Lama

Travel insurance

Coming home

Extra tips and references

“We live in a wonderful world that is full of beauty, charm and adventure. There is no end to the adventures we can have if only we seek them with our eyes open.” Jawaharial Nehru

Contact our free national Help Line

More to explore

Why detox?

Your digital detox plan

Tips to help you detox

Call our Help Line

More to explore

So for anyone out there who needs to hear this, it’s ok.

And remember, it’s ok to be you.

Call our Help Line

Crisis support

More to explore

Call our Help Line

More to explore

The purr-fect treatment for COVID and MSK conditions!

The time’s right – let’s get a pet!

I love animals, but I can’t have a pet.

What about COVID?

Coming out of COVID-cray-cray

Contact our free national Help Line

More to explore

References

But we’re in a pandemic – what can I control?

Start with rituals and routines

Our health

The COVID three

Contact our free national Help Line

More to explore

Reference

Acknowledge your feelings

Talk to your doctor

Stay home

Work from home if you can

Keep practising good hygiene

Wear a mask

Get vaccinated

Ask for help

Get support from others who understand

Contact our free national Help Line

More to explore

We’re dropping our guard

“Breathing in, I calm body and mind. Breathing out, I smile.
Dwelling in the present moment I know this is the only moment.”
Thich Nhat Hanh

“What day is it?” “It’s today,” squeaked Piglet.
“My favourite day,” said Pooh
Piglet & Winnie the Pooh

“Learn from yesterday, live for today, look to tomorrow, rest this afternoon.”
Charles M. Schulz

“Out of calmness comes clarity.”
Trevor Carss

“A hug a day keeps the demons at bay.”
German Proverb