COVID-19 isolation support

This page provides information as a means of helping to support you during this unprecedented period in which we all find ourselves. It contains some information on looking after yourself within your home environment, a list of the services we provide with contact details, some advice about nutrition, advice about how to reduce falls, and communicating with hearing loss.

We have also put together a list of some external agencies and services in your area that are here to help. While this is not an exhaustive list, we do hope it helps guide you in the right direction.

Please note, this page only illustrates a few of the services we provide. Please visit the 'what we do' section of the website for a full list of support and contact details for our services. 

It is important for you to remember that you are not alone and there are many people willing wanting to help and support you.
This page, which we hope you will find helpful, contains the following:

  • Looking after your mental health
  • Communication advice for hearing impaired
  • Eating well and nutritional advice
  • Importance of exercise and keeping safe
  • Useful contact details for our services and external services.

Are you doing weird stuff? Navigating your way through a crisis

As the pandemic continues with no sight to the end of complete lockdown, everyone has started new patterns and ways of living becoming the new norm. Often, they are a far cry from our usual routines and activities that we usually enjoy.

The population are struggling to sleep, struggling to motivate themselves, buying endless toilet paper and pasta, drinking and smoking more, becoming increasingly irritable or becoming a bit teary. For some they are experiencing palpitations, feeling sick, restless or agitated. Others have just completely withdrawn. Uncertainty leads to all sorts of changes emotionally and physically for us. If you can relate to any of this and more, you are certainly not alone. In fact, you are a fully emotionally functional human being and are completely NORMAL!

Anxious time - Well, no kidding. We’re in the middle of an unprecedented crisis that has showed up unexpectedly (they do that) and which presents a mortal threat to ourselves, our loved ones and our way of life. It’s terrifying and it makes us feel totally out of control. All of this is on top of anything else we have going on.

So why do we feel like this? When we are exposed to perceived threats, our brain springs into action. Specifically, a tiny, innocent-looking thing buried behind your ear called the amygdala which is the size and shape of an almond. It’s the bit in charge when we are frightened and right now, it’s in full battle mode. Unfortunately, it’s also very ancient bit of kit and it is pretty basic having only two settings, on or off. The amygdala perceives any threat to go into full drive and preps you accordingly. In a group fear situation like a pandemic, this tends to happen whether you think you're scared or not - anxiety is even more infectious than COVID. Your body reacts even if your conscious mind doesn't.

Once the amygdala has been activated it preps the body to run away or fight (or sometimes just freeze). A lot of physical changes happen to the body too during this time. Heart rate increases, breathing becomes rapid and shallow and your muscles get ready for action. Your body begins to pump around chemicals like cortisol and adrenaline. These chemicals are also largely responsible for the huge range of other cognitive/physical/emotional reactions such as restlessness, agitation, irritability, poor sleep, reduced concentration etc.

This bit of kit in the brain is great if you need to run away from a physical danger; but we’re now in a situation where we’re being asked to do the EXACT OPPOSITE of running away. We are being told to sit tight. Literally stay still. Process large amounts of information, make complicated and life changing decisions, and stay calm. All while a bit of your brain is yelling RUN!!! This isn’t easy. The result is an awful lot of stress and anxiety and we also become very bad at making decisions, absorbing information and generally thinking rationally. Which is EXACTLY what we need to do. If you’re already experiencing an underlying mental health condition you may end up feeling really overwhelmed.

What to do

Well, the good news is it is possible to calm down. We can turn the amygdala from on to off, and not just by distracting it with tea and cake. Here are some scientifically proven things you can do:

BREATHE. It’s so basic, but breathing exercises are basically magic. They work in minutes and you can do them anywhere. They work because of all the physical reactions the amygdala triggers, rapid breathing is the only one over which we have conscious control. Control your breathing and you are basically telling your body: it’s OK. Your body will then start to dial down the adrenaline and cortisol and all the other reactions will slow to a halt. How to control your breathing? It’s easy if you follow the golden rules:

  • In through the nose, out through the mouth. SLOWLY
  • Make the out breath longer than the in breath – counting in for three and out for four Breathe from the tummy not chest –expanding the tummy as you breathe in. (this may take practice but if you giggle it will help you find the correct breathing technique!)
  • Do it for two minutes - time yourself - and see how you feel

Seriously, try it – this technique is used by everyone from top athletes to the US military to help stay in control while under stress. There are all sorts of versions – from yogic breathing to box breathing to 4-7-8. Google them and figure out what works for you.
CALL A FRIEND: Keeping in touch with your friends and family may ease the stress. Talking through your concerns and feelings may help you find ways of dealing with challenges. Receiving support and care from others can bring a sense of comfort and stability. Assisting other people in their time of need and reaching out to someone who may be feeling alone or concerned can benefit both the person receiving support as well as the helper.

Many people may also wonder what to do if they are put under quarantine or are shielding. Although the idea of self-isolation may seem daunting, keep in mind that this is only temporary and that there are still many ways to regularly connect with others digitally.
LAUGH: it doesn’t matter what is funny – laughter is a huge releaser of endorphins. It is also very good for bonding with friends, which will also help you feel less alone.

DO SOMETHING WITH YOUR HANDS. Meditation can be amazing to help relieve stress and anxiety, but it can be difficult to get into if you are already stressed. So, do something instead with your hands that you must focus on to get right - cook, tidy, knit, draw, bake, garden, mend things etc.

TREAT YOUR BODY: We hold stress in our bodies at least as much as our minds. Take a bath or a shower. Put on things that feel good on your skin. Use nice smelling body creams. Eat healthy but delicious things - fresh if you can get it. All of these will help calm you down.

MICRO LIFTS: One of the main problems with self-isolation or social distancing is that we start to miss “micro-lifts” that we normally have peppered throughout our day without even necessarily realising. You’re on your way to work, you might pop into your favourite coffee shop or say hi to someone in the street, there are small little things throughout our day that help to lift us, often without us even realising.

When you’re alone at home that doesn’t happen, so instead we need to create micro-lifts and it has to be something that generates a sense of achievement. That might be a new exercise, learning a little bit of a language, talking to someone on FaceTime or joining a book group online.
SUNSHINE: Enjoy it. If you can’t go outside, open the windows and feel it on your face and breathe it in. If it’s safe for you to go outside do it, while of course observing social distance. Go for a walk. Being outdoors, connecting to nature, is hugely calming. Take time to notice the smell of the flowers, the sound of the bird song, and the feel of the sun on your skin and live for the moment.

STEP AWAY FROM SOCIAL MEDIA / THE NEWS: Excessive exposure to the news will scare you more and make things worse. Turn off the telly and don’t get caught up in information from unreliable sources such as Twitter or Facebook. Stick to sensible sources like the BBC and the NHS and limit yourself to short need-to-know bits a day. Talk to friends instead!

STEP AWAY FROM TERRIBLE COPING MECHANISMS: These will only make you feel worse in the long run. Don’t drink heavily, especially if you’re alone, take drugs, stay up all night reading, or get sucked into conspiracy theories, just BREATHE.

BE KIND: to yourself and others. Now is not the time to go on a diet. You'll probably struggle to concentrate, fail and make yourself feel worse. Don’t make this more stressful than it already is. Think comfort books, comfort telly, comfort everything. Everyone is wobbly; everyone is going to have a meltdown at some point. Understand that if someone is angry or aggressive, then they are also just scared.

Online Support

  • Surrey Virtual Wellbeing - New resources to connect you with a wide range of online activities and support groups to access the help you need during current lock-down measures. www.virtualwellbeing.healthysurrey.org.uk
  • Every Mind Matters - Simple and practical advice from how to deal with stress and anxiety to improving your mood. Learn to spot the signs of common mental health conditions and what to do if you are worried about someone. www.nhs.uk/oneyou/every-mind-matters
  • Perinatal Mental Health Service and Parent Infant Mental Health Service - For families in Surrey who are struggling with significant mental health problems during pregnancy and the early years. Your health visitor can connect you to these services or contact your GP for support.
  • Young Minds - Useful tips and ideas for how to support your children with worries or mental health problems: youngminds.org.uk/find-help/forparents/supporting-your-child-during-thecoronavirus-pandemic/
  • Kooth.com - Online mental wellbeing support for children from 10 years upwards in Surrey including a virtual chat with a trained member of the team. www.kooth.com

Telephone support

  • 0-19 Surrey-wide Advice Line - 01883 340 922 8am-5pm Mon-Fri except Bank Holidays, for families with children from 0-19 living in Surrey of all backgrounds including those facing homelessness and Gypsy, Roma Traveller and other groups. Advice from the health visiting team on all aspects of child health, development and parenting.
  • Domestic Abuse Helpline - 01483 776 822 9am-9pm 7 days a week. Please reach out if you need to talk. You can also visit the website: www.healthysurrey.org.uk/domestic-abuse
  • Mental Health Crisis Helpline 0800 915 4644 - 24 hours a day, 7 days a week for adults living in Surrey. If you are worried about yourself or a family member in crisis, then please call this helpline.
  • If you are still struggling after several weeks and it is affecting your daily life, please contact NHS 111 online. If you have no internet access, you should call NHS 111.

Make sure that:

  • You are clear about the topic of the conversation
  • Background noise is kept to a minimum
  • You keep the normal rhythm of speech but slow down very slightly
  • Your face and mouth are not hidden – even on a normal non video call this will cause difficulties
  • If a sentence is not heard or understood, you say it differently rather than repeating the same words
  • You are patient and friendly and take your time
  • You avoid shouting
  • You avoid saying ‘oh it doesn’t matter’ if the other person can’t get what you are saying, remember it was important enough to say it the first time
  • One person at a time is talking rather than people talking over one another
  • You use speaker phone which can be better for non-video calls as it allows both ears and hearing aids to work
  • You hold the phone ever so slightly higher to the ear, if you are the person with impaired hearing, as it is the mic at the top of your ear which is now collecting sound, not the ear.

Audiology Team Contact details
Tel: 01293 600312 Text: 07964 439514
E mail fchc.audiology@nhs.net

Whether you are self-isolating, shielding or recovering from symptoms of COVID-19, maintaining good nutrition and hydration is vital to health.

This section is split into 4 parts to provide useful tips and information to help support you during this time:

  • Eating for health – if you are a normal weight, overweight and you have a good appetite
  • Food first advice – if you are underweight, losing weight unintentionally or have no appetite
  • Side effects and symptoms of COVID-19 – if you are struggling with ongoing effects of COVID-19 which are affecting your food intake
  • Accessing food – if you are not able to access food as easily as normal.

Eating for health

A good diet is important for good health. ‘Eating for Health’ means including foods from all the food groups in your diet, and reducing your fat, salt and sugar intake. It is important to eat a wide variety of foods and continue to enjoy your food.

If you are a normal weight or overweight and have a good appetite, you should have a varied diet and try to include foods from all the following groups:

Starchy foods are the body’s main source of energy; aim to eat 2 portions at each meal and try to choose wholegrain varieties. Examples of a portion include:

  • Rice & Pasta - 2-3 tablespoons (cooked)
  • Potato - 2 egg sized
  • Bread - 1 medium slice from a large loaf
  • Breakfast cereal - 2-3 tablespoons (unsweetened)

Protein foods are needed for growth and repair; eat 2-3 portions a day, choosing lean meats and avoiding processed meat. Examples of a portion include:

  • Meat & Poultry - 80g (cooked weight) the size of a pack of cards
  • White & Oily Fish - 140g (cooked weight) the size of a slim glasses case
  • Soya, Tofu & Quorn® - 120g (the size of a snooker ball)
  • Pulses (peas, beans & lentils) - 3-4 heaped tablespoons
  • Eggs – 2 eggs

Dairy foods are rich in calcium and high in protein; aim to have 2-3 portions per day, opting for low fat and unsweetened varieties. Examples of a portion include:

  • Cheese – 30g (the size of a small matchbox)
  • Yoghurt and Fromage Frais – 1 small pot approx. 150g (e.g. low fat, plain yoghurt)
  • Milk – 1 glass approx. 200mls (e.g. skimmed milk)

Fruit and Vegetables are good sources of vitamins, minerals and fibre; eat at least 5 potions per day and make sure it is a mix of fruit and vegetables or salad. All fresh, tinned, dried and frozen fruits and vegetables count.  A portion is around 80g or a handful.

Keep hydrated - The amount of water you drink has a direct effect on your health and wellbeing.

Adults should aim to have between 1600ml-2000ml fluid per day, but this can vary depending on factors such as temperature and activity levels. 

Try to choose water, low-fat milk and sugar free drinks. Tea and coffee also count towards your fluid intake but if you drink a lot of these you should be aware of the amount of caffeine you are consuming.

Vitamin D

Vitamin D helps your body to absorb calcium and keep your bones, muscles and teeth healthy. It’s found in oily fish, eggs, meat, milk, margarine and fortified breakfast cereals and yoghurts.

It’s difficult to get all the vitamin D your body needs from food alone. This is because your body makes most of its vitamin D from sunlight during the summer months. 

Current guidelines advise those over the age of 65 to take 10 micrograms of Vitamin D each day as a supplement, and all adults should consider taking a supplement during the autumn and winter months. You should also consider taking a vitamin D supplement if you’re indoors for most of the day.

You can buy a vitamin D supplement from most pharmacies and supermarkets. A supplement only needs to contain 10 micrograms to meet the recommendation.

Food first advice

Eating little and often when you have a poor appetite, or have lost weight, can improve your intake of energy, protein, vitamins and minerals. Unintentional weight loss can slow down recovery.

The ‘Food First’ approach may help to increase your intake and prevent further weight loss.

This includes 3 daily goals:

  1. Aim to have 1 pint of fortified whole milk per day
  2. Include 2 nourishing snacks or drinks a day
  3. Have 3 fortified meals every day

You may have also lost some muscle mass during your illness. Try to have a 2-3 portions of protein every day to help recover your strength. Examples of a portion size can be found in the ‘Eating for Health’ section.

Fortified Milk

Ensure all the milk you have is whole milk. This can be fresh, long-life or UHT milk.

Fortify it by mixing 4 tablespoons of skimmed milk powder into 1 pint (568 mls) of whole milk. Mix the powder with a small amount of milk first to make a paste, then add the remaining milk, stirring continuously. Once made up, keep it in the fridge to use throughout the day, for example in drinks, on cereal or when cooking.

A 200ml glass of fortified milk makes an excellent nourishing drink!

Nourishing drinks and snacks

Try to have at least 2 nourishing drinks or snacks per day, between meals or in the evening. Adopting a ‘little and often’ eating pattern by having small, nourishing meals, snacks and drinks every two to three hours can really help to increase your intake.

Fortified drinks and snacks

Why not try some of these snack ideas?

Sweet snack ideas*

  • Thick & creamy yogurt
  • Scone with clotted cream & jam
  • Tinned fruit with ice-cream or cream
  • Teacake or hot cross bun
  • Buttered fruit loaf or malt loaf
  • Chocolate or fruit mousse
  • Chocolate biscuits
  • Crème caramel
  • Custard / jam tart
  • Milk pudding
  • Muesli bar or flapjack
  • Jelly and ice cream

Savoury snack ideas

  • Cheese and crackers
  • Crackers and dip
  • Crumpets with butter
  • Crisps
  • Nuts
  • Savoury scone with butter
  • Sandwiches
  • Toast with peanut butter or other nut butter
  • Mini scotch eggs
  • Houmous and bread sticks
  • French toast / eggy bread
  • Savoury pastry/ pasty

Homemade nourishing drink ideas:

Milkshake*

Ingredients:

  • 200mls whole milk
  • 1 scoop of ice cream
  • 2 tbsp skimmed milk powder
  • 3 tsp vitamin fortified milkshake powder, such as Nesquik or Tesco Milkshake Mix

Method:

  • Add all the ingredients together and whisk.
  • Serve chilled or warm.
  • Calories: 399
  • Protein: 19.9g

Juice*

Ingredients:

  • 100mls fresh or long-life fruit juice
  • 100mls lemonade
  • 1 scoop ice cream
  • 1 tbsp sugar

Method:

  • Mix all the ingredients together.
  • Serve chilled.
  • Calories: 192
  • Protein: 2.3g

Soup

Ingredients:

  • 1 instant soup sachet
  • 200ml full fat milk
  • 2 tbsp skimmed milk powder

Method:

  • Warm the milk.
  • Gradually add the soup sachet and milk powder, stirring well.
  • Calories: 351
  • Protein:19g

Readymade milkshakes,* drinks and smoothies, such as Frijj®, Mars® or Yazoo®, are available in most supermarkets and convenience stores. You could include these in your diet as a nourishing drink too!

Or how about a hot chocolate, milky coffee or malted drink, such as Ovaltine® or Horlicks®, made with fortified milk?

You may also be prescribed nutritional supplement drinks; these provide additional calories, protein, vitamins and minerals when you are struggling to meet your needs from food alone.

They are intended to be used to supplement normal food, not as meal replacements, and should be taken as prescribed like any other medicines. In addition to your prescribed nutritional supplements, it is important to ensure that you follow the ‘Food First’ advice on this leaflet.

Fortify your meals

If you are only able to eat small portions of meals, these can be made more nourishing by adding high energy foods to them. This will mean you are getting more energy from your food without struggling to eat a larger meal. You can add these things to homemade meals and convenience foods such as ready meals, tinned foods and frozen meals.

Make every mouthful count!

How to fortify your food:

  • Add cream to cereals, porridge, sauces, soups, mashed potato and puddings.   
  • Add evaporated milk to sauces, custard, jellies, tinned fruit, puddings and coffee.
  • Add cheese to mashed potato, soups, sauces, baked beans, scrambled egg and vegetables. Cream cheese and cheese spreads are good for crackers and on toast.
  • Add butter or margarine to potatoes, vegetables, soups, pasta. Use thickly on bread. 
  • Use sugar or honey* in drinks, on cereals and in pudding.         
  • Add jam or golden syrup* to puddings, yoghurts, porridge.
  • Add salad dressings or mayonnaise to salads.
  • Non-dairy options could include nut butters, plant-based milks or yoghurts, coconut cream or Oatly™ cream alternative and dairy-free cheese.

*If you have diabetes, continue to choose sugar free drinks, you can have a moderate amount of sugar containing foods. You may also need to monitor your blood sugar levels more closely than normal. Contact your GP or nurse if you have any concerns.

Side effects and symptoms of COVID-19

If you are struggling with ongoing side effects and symptoms of COVID-19, which are limiting your intake, the following tips might help rejuvenate your appetite and desire for food whilst helping you to stop losing further weight.

I have lost my sense of smell and taste

  • Try to make your food look as appetising as possible.
  • Use strong seasonings, herbs and spices such as pepper, cumin or rosemary to flavour your cooking.
  • Sharp-tasting foods can be more refreshing, such as fruit and fruit juice.
  • Cold foods may taste better than hot foods.
  • Don’t wait until you are hungry to eat. If you have lost your appetite, think of eating as a necessary part of your recovery and treatment.

I have a sore throat

  • Drink plenty of fluids.
  • Try milk or milk-based drinks, such as malted drinks, milkshakes and hot chocolate.
  • Cold foods may be more soothing, try ice-cream or soft milk jellies.
  • Avoid rough-textured foods like toast or raw vegetables.
  • Keep your food moist by adding sauces and gravies.
  • A homemade honey and lemon drink may be soothing; mix 1-2 teaspoons of honey with lemon juice and boiling water.

I don’t have any energy to eat

  • Try using convenience foods such as frozen meals, tinned foods and ready meals.
  • If you really don’t want to eat, try a nourishing drink. You can make one of the recipes above using fortified milk.
  • You may find softer foods easier to chew and swallow, such as porridge, scrambled egg, Shepherd’s pie, fish pie, macaroni cheese, baked potatoes (avoiding the skin), or sponge cake with custard.
  • It may be easier to eat smaller meals more often throughout the day rather than a few bigger meals.
  • Local meal delivery services may be useful.

I have loose bowels/ diarrhoea

  • Ensure you are having a good fluid intake to replace the fluid you are losing.
  • Limit caffeine intake from tea, coffee and soft drinks.
  • Try reducing whole-wheat breakfast cereals and breads, choosing white versions instead. 
  • Eat less fibre (for example cereals, raw fruits and vegetables) until the diarrhoea improves.
  • Eat small, frequent meals made from light foods, for example white fish, poultry, well-cooked eggs, white bread, pasta or rice.
  • Avoid greasy, fatty foods such as chips and beef burgers, and highly spiced foods.

I feel sick

  • Eat ‘little and often’, choosing small meals and snacks more regularly during the day.
  • Avoid drinking whilst eating; try having drinks between meals instead.
  • Avoid cooking smells where possible.
  • Try foods containing ginger such as ginger biscuits, ginger ale or ginger tea.
  • Avoid letting your stomach get too empty or overloaded.
  • Keep your mouth and teeth clean.
  • Try dry meals, for example with less/no sauce or gravy.
  • Try salty or sharp tasting foods, for example crisps or cheesy biscuits.
  • Avoid eating too near to bedtime.
  • Nibble a dry biscuit or dry toast before getting out of bed, especially if your nausea is worse in the mornings.

Accessing food

Self-isolation, particularly for older adults, may mean you are not able to access food as easily as normal. The following information includes helpful hints to try and ensure you have adequate access to food:

  • Take advantage of shopping hours set aside for vulnerable and older people.
  • Register through the https://www.gov.uk/coronavirus-extremely-vulnerable if you have a medical condition that makes you extremely vulnerable to coronavirus; you’ll be able to ask for help getting deliveries of essential supplies like food.
  • Ask a friend or neighbour who may be able to help with your shopping.
  • Contact Age UK who can deliver meals, groceries and essential medication to your doorstep (Contact telephone numbers - Surrey: 01483 503414, Sussex: 01903 731800)
  • Can you access a meals at home delivery service, such as Meals on Wheels, Wiltshire Farm Foods or Oakhouse Foods?

It’s useful to have a store of basic foods if you can’t get to the shops regularly; the list below provides some simple store cupboard and freezer suggestions:

Meat, fish and alternatives

  • Canned meat or fish
  • Chickpeas, lentils, beans/ baked beans
  • Packets of tofu
  • Frozen meat, Quorn and fish
  • Fish fingers, breaded fish & chicken
  • Samosas, pakoras, falafel
  • Ready meals

Milk, dairy and alternatives

  • Long-life, dried, evaporated or condensed milk
  • Cans, packets or pots of milk pudding
  • Cheese in squeezable tubes
  • Ice cream, frozen yoghurt

Cereal and starchy foods

  • Breakfast cereals, porridge, breakfast drinks
  • Crisp bread, flatbread, crackers, oatcakes
  • Pasta, rice, spaghetti
  • Instant mash or canned potatoes
  • Frozen chips, mashed potato and baked potatoes
  • Freeze bread, rolls, bagels, chapattis, naan bread

Fruit and vegetables

  • Tinned fruit and vegetables, such as tomatoes, sweetcorn, peaches
  • Packets and pots of fruit including dried fruit
  • Frozen fruit and vegetables

Drinks and other

  • Drinking chocolate and malted milk drinks such as Horlicks and Ovaltine
  • Long life fruit juice
  • Rich fruit loaf, tinned sponge pudding
  • Peanut butter
  • Cans, jars and dried soups and sauces
  • Herbs and spices
  • Sugar
  • Frozen desserts

If you are concerned that you are continuing to lose weight or struggling with your appetite, ask one of the team to refer you to a dietitian.

Am I at risk of a fall?

Everyone is more at risk of a fall as they age; it's a big cause of hospital admissions and can result in serious injuries and long-term complications.  Fallings can also contribute to a loss of confidence and independence. 

Download the 'Get up and Go' booklet to:

  • Find out if you are at risk of a fall
  • How to reduce your risk
  • Fall-proof your home
  • Stay safe out and about
  • Keep moving for a balanced life
  • Six exercises for strength and balance 
  • Getting up from a fall
  • Help prevent other people falling
  • Useful contacts

You could be at risk of developing a pressure ulcer if:

  • YOUR MOBILITY HAS REDUCED
  • YOUR SKIN IS VULNERABLE
  • YOUR APPETITE AND FOOD INTAKE HAVE REDUCED

Signs to look out for are:

  • Reddening of the skin over a bony area
  • Pain over bony areas
  • Red areas on light skinned people that do not pale when pressed
  • Purple / bluish areas on dark skinned people
  • Swelling, blisters, shiny areas, dry patches, cracks, calluses
  • Hard or warm areas on your skin
  • Broken or damaged skin.

Report any of the above to your GP or Practice Nurse / District Nurse immediately.

Areas at risk of pressure damage

Pressure ulcers are caused by pressure placed on an area of skin for a long period of time. The pressure reduces the blood circulation to the areas of skin, causing cell death (atrophy) and the breakdown of tissue.

 

areas at risk of pressure damage - on the back and on the side
areas at risk of pressure damage - sitting

You can prevent pressure ulcers developing by:

  • Moving and regularly changing your position to relieve the pressure.
  • Keeping as active as you can
  • Inspecting your skin daily
  • Keeping your skin clean and moisturised
  • Obtaining advice for protective creams should incontinence occur
  • Eating a well-balanced diet
  • Aiming to maintain a healthy weight for you
  • Keeping hydrated

TOP TIPS

Skin inspection

  • Check skin for any colour changes
  • Moisturise skin after washing
  • Avoid talc and perfumed soaps as they can irritate and dry your skin.

Keep moving

  • Move/change position even if you do not feel uncomfortable
  • Move every 2 hours when in bed
  • Move every hour when in a chair
  • Avoid dragging your skin by moving/lifting your body clear of surfaces.

Incontinence

  • Make sure your skin is cleansed and gently patted dry
  • Apply a barrier cream as suggested by your health professional
  • You may need an assessment for specialist products. Ask your GP.

Nutrition and hydration

  • If you are underweight, try to have small meals more often and choose higher calorie and protein options
  • If you are overweight, try to reduce your weight through increasing your physical activity and following a healthy balanced diet. 

Take a look at the Eat Well Guide for further advice: nutrition.org.uk/healthyliving/healthydiet/eatwell.html

NHS 111 advice online

Only call 111 if you cannot get help online.
People with hearing problems can use the NHS 111 British Sign Language (BSL) service. https://interpreternow.co.uk/nhs111

Urgent, non-emergency medical advice

If you need help urgently but are not at risk of death or serious illness, use the NHS 111 non-emergency advice online.

Join Facebook group 'Reigate and Redhill Covid19 mutual aid

Community support for information and contact volunteers for aid

https://www.facebook.com/groups/869566196851951/

Surrey County Council

0300 200 1008

To help direct residents who need support, if friends and family are unable to help with such 
things as picking up shopping, prescription collections or having someone who can be a telephone 
friend, and other services that can help. To provide advice on where to register your offer of help 
to support your community.

GOV.UK website

For extremely vulnerable people to register for support.

Reigate and Banstead Council

01737 27600

Or SMS if hard of hearing 07834 626468 Emergency out of hours 0151 221 2938

To help direct residents who need support, if friends and family are unable to help with such things as picking up shopping, prescription collections or having someone who can be a telephone friend, and other services that can help. To provide advice on where to register your offer of help to support your community.

Tandridge District Council

  • 01883 722000
  • Hard of hearing - Dial 18001, followed by 01883 722000 from your textphone, to have a TextRelay conversation
  • Send Customer Services a text to 07860 027780, using the code HH1 at the start of your message.
  • Emergency out of hours 01883 722000

Age UK surrey

For support with household tasks.

Tel: 01483 503414
Text: 07548 314281
Email: enquiries@ageuksurrey.org.uk

Wellbeing Prescription Service

01883 732787 https://www.wellbeingprescription.org/Contact-us

Wellbeing Prescription, a Social Prescribing Service, provides free support and advice to help improve the health and wellbeing of East Surrey residents aged 18 or over. The team offers support and advice on a variety of issues, including loneliness, local community groups and activities, meeting new people, getting active, losing weight, healthy eating, help with addiction, emotional wellbeing support and much more.

Raven Housing Trust

For emergency housing issues

Tel: 0300 123 3399

St Mathews Church Foodbank

For when unable to provide access funds for food.

Tel: 07849 253085
Email: admin@redhillfoodbank.org.uk

Samaritans

When life is tough, Samaritans are here to listen at any time of the day or night. You can talk to them about anything that's troubling you, no matter how difficult.

Tel: 116 123

Talking therapies

Talking therapies designed to help with common mental health problems. Free service for 18+ registered with a Surrey GP

https://dhctalkingtherapies.co.uk/
01483 906392

Shout

Text "SHOUT" to 85258 or
visit Shout Crisis Text Line https://giveusashout.org/
Offers confidential 24/7 crisis text support for times when you need immediate assistance

CALM

0800 58 58 58 (daily, 5pm to midnight)
Free, anonymous webchat with trained staff https://www.thecalmzone.net/help/get-help/
Visit the CALM website https://www.thecalmzone.net/


CALM is the Campaign Against Living Miserably, for people in the UK who are down or have hit a wall for any reason.

NHS Every Mind Matters

https://www.nhs.uk/oneyou/every-mind-matters/
Mental well being

Referral for NHS volunteer service

https://www.goodsamapp.org/nhsreferral
Help for those who may be isolating and require help with shopping or medication collection or simply may be lonely and require someone to speak to