General advice for students, staff and visitors
Advice and information about coronavirus Covid-19 that is relevant to everyone. If you have immediate concerns for your own health please call NHS 111 or use the NHS online coronavirus service.
About coronavirus Covid-19
The World Health Organization has announced that the official name of the disease caused by the new coronavirus is Covid-19.
A coronavirus is a type of virus that includes the common cold and viruses such as SARS and MERS.
As a group, coronaviruses are common across the world. Covid-19 is a new respiratory virus which was first identified in Wuhan, Hubei Province, China.
Typical symptoms of coronavirus include:
- A cough that may progress to a severe pneumonia causing shortness of breath and breathing difficulties.
- A loss or changed sense of normal smell or taste (anosmia)
Generally, coronavirus can cause more severe symptoms in people with weakened immune systems, older people, and those with long-term conditions like diabetes, cancer and chronic lung disease.
For the latest information see the UK Government guidance on Covid-19.
The NHS explains that as Covid-19 is a new illness, we do not know exactly how it spreads from person to person. Similar viruses are spread in cough droplets. It's very unlikely it can be spread through things like packages or food. The best advice for stopping the spread of infection from person to person comes from Public Health England, and advises people to follow good hand hygiene and standard infection control guidelines (PDF).
The University has implemented enhanced cleaning regimes, which means there will be a greater focus on the cleaning of surfaces and contact points in communal spaces, and hand sanitisers have been placed in high traffic areas across campus.
There are general principles you can follow to help prevent the spread of respiratory viruses, including:
- Wash your hands often with soap and water for at least 20 seconds. Use an alcohol-based hand sanitiser that contains at least 60% alcohol if soap and water are not available. This is particularly important after taking public transport
- Avoid touching your eyes, nose, and mouth with unwashed hands
- Avoid close contact with people who are sick
- If you feel unwell, stay at home, do not attend work or school
- Cover your cough or sneeze with a tissue, then throw the tissue in a bin
- Clean and disinfect frequently touched objects and surfaces in the home and work environment
- If you are worried about your symptoms, please call NHS 111. Do not go directly to your GP or another healthcare environment
There is currently no vaccine to prevent Covid-19. You can visit the Public Health England blog for more information.
The University is following the advice of Dr Jake Dunning, Head of Emerging Infections and Zoonoses, Public Health England, who explains:
“Face masks play a very important role in clinical settings, such as hospitals. However, there is very little evidence of widespread benefit from their use outside of these clinical settings. Face masks must be worn correctly, changed frequently, removed properly, disposed of safely and used in combination with good universal hygiene behaviour for them to be effective. People concerned about the transmission of infectious diseases would do better to prioritise good personal, respiratory and hand hygiene.”
However, we know that for some students, wearing face masks is common practice and a courteous thing to do. This is not an indication of infection and we will not tolerate any of our students being treated adversely for exercising personal choice on this matter.
Vulnerable people definition
PHE are advising those who are at increased risk of severe illness from coronavirus (COVID-19) to be particularly stringent in following social distancing measures.
This group includes those who are:
- aged 70 or older (regardless of medical conditions)
- under 70 with an underlying health condition listed below (ie anyone instructed to get a flu jab as an adult each year on medical grounds):
- chronic (long-term) respiratory diseases, such as asthma, chronic obstructive pulmonary disease (COPD), emphysema or bronchitis
- chronic heart disease, such as heart failure
- chronic kidney disease
- chronic liver disease, such as hepatitis
- chronic neurological conditions, such as Parkinson’s disease, motor neurone disease, multiple sclerosis (MS), a learning disability or cerebral palsy
- problems with your spleen – for example, sickle cell disease or if you have had your spleen removed
- a weakened immune system as the result of conditions such as HIV and AIDS, or medicines such as steroid tablets or chemotherapy
- being seriously overweight (a body mass index (BMI) of 40 or above)
- those who are pregnant
Note: there are some clinical conditions which put people at even higher risk of severe illness from COVID-19. If you are in this category, next week the NHS in England will directly contact you with advice on the more stringent measures you should take in order to keep yourself and others safe. For now, you should rigorously follow the social distancing advice in full, outlined below.
People falling into this group are those who may be at particular risk due to complex health problems such as:
- people who have received an organ transplant and remain on ongoing immunosuppression medication
- people with cancer who are undergoing active chemotherapy or radiotherapy
- people with cancers of the blood or bone marrow such as leukaemia who are at any stage of treatment
- people with severe chest conditions such as cystic fibrosis or severe asthma (requiring hospital admissions or courses of steroid tablets)
- people with severe diseases of body systems, such as severe kidney disease (dialysis)
Follow official guidance from PHE and take extra care with your hand hygiene, follow the advice of your GP or specialist if you have concerns. Online information from your health care provider may be available about your specific health concerns or caring responsibilities. Ensure you have enough medication if you were to be isolated for 7 days minimum.
If you become unwell, follow PHE advice and visit NHS choices or call 111/GP for specific information and support for yourself, especially if you are more unwell than you would expect or your symptoms are worsening.
What to do if you think that you might have Covid-19
Phone NHS 111 or visit the NHS online coronavirus service so that you can access free advice and treatment.
If you have lived with or had close contact (within two metres for 15 minutes or more) with a confirmed case of Covid-19, you should contact NHS 111 for further advice.
If a member of staff has helped someone who was taken unwell with a new, continuous cough or a high temperature, PHE advise that they do not need to go home unless they develop symptoms themselves. They should wash their hands thoroughly for 20 seconds after any contact with someone who is unwell with symptoms consistent with coronavirus infection.
Maintain a safe distance (we suggest two metres) and practise good hand hygiene measures by washing your hands or using hand sanitiser.
If you feel able to, please suggest they seek medical advice by calling 111.
If you feel concerned, please contact Security on 3333 / +44 (0)1483 68333.
The University remains fully supportive of those who have been advised to/have chosen to self-isolate.
You do not need to call NHS 111 to go into self-isolation. If your symptoms worsen during home isolation or are no better after seven days, contact NHS 111 online or call NHS 111.
If you are self-isolating, please follow the advice given by Public Health England.
Follow the advice you have received from NHS 111.
- If you are a student: please contact Security on +44 (0)1483 683333 who will then make the appropriate contact with your faculty.
- If you are staff: please contact your line manager who will then make the appropriate contact with Security and HR.
If you are a student or member of staff abroad (to study, for a work placement or a work-related trip) the expectation is that you would have applied for cover under the University’s Group Travel policy, via Travel Cert, which covers standard risks for travel.
If you are abroad and need advice on insurance please contact the University’s Insurance Officer at email@example.com or call +44 (0)1483 689008. If outside working hours, please contact our insurers directly on +44 (0)20 8608 4100 (or email firstname.lastname@example.org) for medical and emergency assistance or +44 (0)330 102 4093 (or email email@example.com) for non-medical/general claims quoting the University’s Group Travel policy number RTT306251.
If you have travelled abroad to visit friends or family, then you would not be covered by the above insurance, but you should have personal travel insurance, and should contact your provider if your travel arrangements are affected.
If you have made plans to travel for work, study or a placement which need to be cancelled, please be aware that cancellation is only covered by insurance when in line with current FCO travel advice restrictions. Please therefore discuss the optimal timing of your cancellation with the Insurance Officer and your Head of Department.
View more insurance information for staff on SurreyNet.
Wellbeing and health
On 29 March, in recognition of the unprecedented challenges that the outbreak and extended periods of self-isolation can pose, Public Health England published new online guidance setting out principles to follow to help people to manage their mental health during this difficult time, such as:
- Maintaining contact with friends and family via telephone and video calls, or social media
- Keeping a regular daily routine
- Focusing on a hobby or learning something new
- Looking after your sleep
- Managing your media and information intake
To learn more about these topics and lots more, please take the time to read the full guidance at your leisure.
We recognise that many people are feeling anxious or concerned about their wellbeing and the risks being posed by the current outbreak of coronavirus (Covid-19).
Here are some tips on how you can help ease your worries around Covid-19:
1. Recognise where the fear comes from
It’s completely normal to fear something that we are unfamiliar with. Our bodies react with a “fight or flight” response when a threat, like coronavirus, is identified which helps us to ensure that we are ready to react to or defeat that threat.
Sometimes though, we respond disproportionately to threats that don’t require a ‘fight or flight’ response. In the case of coronavirus a rational and measured approach is much more appropriate, taking away the messy complications of panic.
2. Curate and limit your newsfeed
In the world of 24/7 rolling news and social media updates it can be easy to get drawn into speculation and hype. Consider turning off automatic news alerts on your phone and limiting the amount of time you spend online.
3. Stay connected to your support network
Seeking out support from others is key in helping us to function during times of stress. Personal relationships can help us to maintain perspective and elevate mood as well as providing helpful distraction.
Consider checking in with others who you know may be struggling. If you can’t see someone in person, video calls, telephone and text work just as well.
4. Take practical steps and develop an action plan
Often a feeling of being ‘out of control’ is at the root of anxiety. These times it is helpful to recognise what you can control and put into action.
We can follow the advice of WHO and PHE by washing our hands thoroughly and regularly. We can try to avoid touching our face with our hands, but can also maintain our normal routines where possible.
5. Retain perspective
Yes, Covid-19 is serious and the outbreak is concerning however amongst all the noise it is useful to remember that there are reasons to be reassured.
Scientists are discovering more and more about the virus as time goes on, vaccines and treatments are being researched and people are recovering.
6. Practice good self-care
Eating a balanced diet, getting plenty of sleep and engaging in activities that help to reduce your stress levels are key to helping you remain as healthy as possibly - physically as well as psychologically.
Try to avoid unhelpful coping strategies such as smoking, increased alcohol consumption or other drugs. In the long term these can worsen your physical and mental health.
7. Seek professional help
If your mental health is being significantly impacted upon then you may want to seek professional help. The Centre for Wellbeing is well set up to support staff and students, and there are a number of other services that you can access for free:
For some, working from home may be part of the normal routine, but for others it is something totally new to get to grips with. Either way, it’s unlikely that most of us have experienced working from home for such a long duration before.
Here are some top tips that have been put together by the University’s Disability and Neurodiversity Team:
- Get up at your usual time
- Stick to your normal pre-work routine (i.e. have breakfast and get dressed)
- Try to stick to set work hours
- Take regular breaks and stretch your back, legs and arms
- Go for a walk
- Have lunch in a different room to where you work
- Keep hydrated
- Listen to music
- Meditate if that’s something that works for you
We also recommend packing away your computer/laptop and anything else relating to work at the end of the day, if you have the space.
Although the Centre for Wellbeing building is closed, the team are maintaining usual business hours and you can contact them via 01483 689498 or firstname.lastname@example.org.
The Team have also introduced a new virtual wellbeing waiting room for staff and students from 10am-3pm daily. These one-to-one drop-in sessions will take place on Zoom and provide a safe space to talk to a friendly person and ask for advice.
- Big White Wall has online support forums and self-help courses that you can sign up to for free with your university email. They are also sharing specific content about looking after yourself and your mental health during the Covid-19 outbreak.;
- Samaritans have published some expert advice if you are worried about your mental health during the coronavirus outbreak and they continue to take free calls, day or night, via 116 123.
- Befrienders Worldwide is an amazing international help and support service.
- Crisis Helpline is open 365 days a year, 24 hours a day and can be reached on 0800 915 4644.
- Mind have compiled a comprehensive guide to ‘Coronavirus and your wellbeing’.
- Please remember that you can find a wide variety of self-help advice and materials on the Centre for Wellbeing help web pages.
Anxiety around the current situation is completely natural, and to be expected in such unknown circumstances.
You can contact the Centre for Wellbeing team to book an online appointment if you want to talk through anything with a professional, but you might also want to explore these alternatives:
- This video, strongly recommended by the Centre for Wellbeing team, uses ACT (Acceptance and Commitment Therapy) to deal with the fear, anxiety and worry around the Covid-19 outbreak.
- Look at this positive picture showing how we can shift our mindset to a positive outlook during this time.
- Headspace and Calm are both offering free meditation to help those struggling with anxiety or stress.
- There's also a vast range of self-help material on the Centre for Wellbeing web pages.
Bereavement, which is a difficult experience under any situation, is taking place under very challenging circumstances during the coronavirus (Covid-19) pandemic.
The Centre for Wellbeing can offer help and advice around bereavement, with an online session with one of our trained counsellors. There is also a selection of self-help information online.
Cruse Bereavement are inviting anyone bereaved by the virus to contact their helpline on 0808 808 1677. The helpline is open Monday to Friday, 9:30am to 5pm (excluding bank holidays) with extended hours on Tuesday, Wednesday and Thursday evenings when they are now open until 8pm.
We are all capable of developing dependencies on more or less anything that makes us feel good. In the short term, using alcohol and drugs often make people feel good and this is why they are used, because people feel a benefit from them. In small amounts this often does not cause issues for individuals but how do you know if it’s getting out of hand?
A good place to start is to ask yourself - why am I using this? Is it because I’m bored? Is it something I use to reward myself? Is it because it’s a habit I’ve just got in to? Did I witness this as a coping strategy from others? Am I trying to escape negative feelings such as stress? Do I feel I miss out socially if I don’t use this?
The current Coronavirus lockdown is especially difficult for people already battling addictions or who are in recovery from addiction because support meetings have been cancelled and normal service provision have been impacted. We recommend Surrey Drug and Alcohol Care who have a 24 hour helpline where you can speak to someone if you are concerned about your alcohol or drug use and want to explore this further. Please call them on 0808 802 5000.
Whether you’ve had sleeping problems before Covid-19 or if they’ve only started recently, there are some steps that you can take to try to improve your sleep at this time.
Structuring your days
Having a routine can help to provide a sense of normality even in unpredictable times. Routine is the guardian of good sleep, as it helps to keep our body-clock in synch with the 24-hour day.
Don’t work from your bed
Sleep experts emphasise the importance of creating an association between your bed and sleep. If it is at all possible don’t work from your bed.
Exposure to light plays a crucial role in helping our bodies regulate sleep.
If you can, spend some time outside in natural light. Even if the sun isn’t shining brightly, natural light still has positive effects on circadian rhythm. Also, where possible, open windows and blinds to let light into your home during the day.
Please also be mindful of screen time. The blue light produced by electronic devices, such as mobile phones, tablets, and computers, has been found to interfere with the body’s natural sleep-promoting processes. Where possible, avoid using these devices for an hour before bed.
Find time to relax
Finding ways to relax can be an invaluable way to help improve sleep. Breathing exercises, stretching, yoga, taking a bath, and quiet reading are just a few examples of relaxation techniques that you can build into your routines.
Another strategy to manage stress during this pandemic is to avoid becoming overwhelmed by Covid-19 related news. For example, you can try:
- Bookmarking one or two trusted news sites and visiting them only during a limited, pre-set amount of time each day.
- Cutting down the total time that you spend scrolling on social media.
- Scheduling phone or video calls with friends and family and agreeing in advance to focus on topics other than the pandemic.
Food and drink
Keeping a healthy diet can promote good sleep. In particular, be cautious with the intake of alcohol and caffeine, especially later in the day, as both can disrupt the quantity and quality of your sleep.
The Centre for Wellbeing has a number of sleep related elf help resources that can be found here:
Please also remember that although the Centre for Wellbeing building is closed, the team are maintaining usual business hours. If you are having difficulties managing sleep or feel that you would benefit from support about other issues affecting your mental health you can contact them via 01483 689498 or email@example.com.
At this time of social distancing and isolation, social media can be an invaluable tool for keeping in touch with friends, family, and the wider world. But be mindful of how it makes you feel. If spending time on social media exacerbates your stress, anxiety, and uncertainty, take steps to limit your engagement.
Top tips for staying healthy on social media
• Limit time spent on social media
• Think before you post
• Tailor your accounts to create a more positive experience and don’t be afraid to report, block or unfollow.
• Avoid comparing yourselves to others and remember social media doesn't always reflect the reality of what is going on in a person's life!
• Have the self-awareness to take a break when/if it starts to negatively influence your mood and perspective
• Show compassion for others to create a more positive environment for yourself and others
We have all been forced to dramatically restrict our daily contact with friends, family, course mates and work colleagues. Here are some fun ideas to help you keep in contact with them:
- Say hello and good morning to everyone – using Teams, Whatsapp, or whatever suits your team. It’s also nice to say goodbye when you log off for the day.
- Important at all times of the year: take your lunch break! If you usually have lunch with friends or colleagues, set up a Teams or Zoom chat and have your lunch together.
- Chat about things that aren’t just about Uni or work - share recommendations for TV series to binge watch, books to read and games to play!
- Most importantly - check in with each other and be there (virtually) for those close to you.
- Download ‘Houseparty’ from the app store - it lets you have group video calls and play different games and quizzes with each other in real time.
- Plan ‘nights in’ with your friends – use video calls and watch films all at the same time, or do activities with each other over the internet.
- Give your friends a virtual tour of where you live and introduce them to any housemates or pets that you have!
All students are also invited to join the Staying In community support group via Zoom between 2pm - 3pm every Wednesday. It is hosted by the Centre for Wellbeing and Friends - please email firstname.lastname@example.org for a link to join the group.
- Oakleaf are live-streaming one wellbeing related activity per day, such as Tai Chi or Mindfulness, via a group chat.
- Mental Health Mates are offering virtual 'meet ups' via Zoom to support and connect to other people. Follow on Instagram for upcoming meets.
- Big White Wall - the message boards there are VERY active at the moment, with lots of people using them to connect/chat/exchange ways of managing anxiety/low mood etc.
It’s good every now and then to remember that there is still lots of positivity in the world. Check out the following links and images, and remind yourself of these whenever you are having a tough moment:
- An inspiring blog post called Hope Will Not Be Cancelled, recommended by a member of the Centre for Wellbeing Team.
- In the battle against global warming, scientists say that the number of people staying in their homes has caused levels of air pollutants and warming gases to fall. In fact, it's down almost 50 per cent on this point in time last year! BBC newsround put this on a list with some other positive news stories – take a look!
- Elsewhere, in Venice fish, swans and other wildlife are returning to the canals whilst the city is on lockdown.
- Please remember that whilst we must adhere to #StayHomeSavesLives, #mypandemicsurvivalplan can provide some general light-hearted Twitter silliness.
With everyone indoors, relational patterns are having to be navigated like never before; if we add the uncertainty, we are all experiencing, this is a recipe for anxiety, tension and stress. We've outlined a few strategies to help this time of lockdown run a little smoother.
- Invite all members of the household to a ‘living together’ meeting. This doesn’t need to be formal, perhaps share a pizza or a have a meal together to keep the mood light.
- Ask each member of the household to write a list of their needs for the next week. It is important to keep the timescale short; this means people focus and it also avoids feelings of being overwhelmed.
- Once everyone has completed their list of needs, listen to each other without interrupting, however unrealistic, at this stage just listen. Everyone deserves the time and respect to be heard.
- Now ask everyone to rank their top three most important needs. (For example, 1: I need to feel safe in the home, 2: I need one hour of alone time per day, 3: I need to have no shouting)
- The next process is discussion and negotiation. Explore how everyone in the household can support each other. The art of negotiation is compromise; if you are wanting an hour of alone time, can you reduce that to 30 minutes for the sake of household harmony? If an individual releases tension by shouting at others, can they do this into pillow, so they don’t distress the whole household?
- The discussion and negotiation phase takes time, don’t rush it or you’ll find you may have to repeat the entire process. It’s important everyone feels heard, their views are respected, and they have had the opportunity to share all they would like too.
- Hold in mind that the aim of the above is to live together with ease at a difficult time, remind each other of this if the negotiation and compromise breaks down.
- Now review and confirm. Outline the discussion points and the needs that everyone has discussed, negotiated and compromised on. At this point minor ‘tweaks’ can be made, but no new needs are to be added. Remain focused on everyone’s top 3 needs.
- Agreement – this is the important part. Everyone agrees to what has been discussed in the review and confirmation stage.
- Now you have a plan, be patient with one another, this is a new experience which can take time to settle into. In the early stages of implementation, simply remind each other of the plan and reconfirm the aim – living together with ease.
- I don’t necessarily agree that sanctions or punishments are helpful; if the plan is not working or is difficult to stick too repeat the process. This time ask individuals to reflect on how they can soften their needs to help others in the household.
This is designed to address specific behaviour of one or more members of the household:
- Outline the behaviour that requires adjustment (shouting at family members)
- Be very specific as to why this behaviour needs to change (Your shouting is making your young brother cry and become unsettled)
- Share the impact of this behaviour (Your younger brother becoming upset means that I then spend time soothing him, which means dinner is delayed for everyone)
- Discuss how this behaviour needs to be addressed and how the solution to this (Shouting in the house is not acceptable, a raised voice is not accepted- rather, tell others you have something to say and we will make time to listen. This will happen within 10 minutes) Be as creative as possible here; children often surprise us with their open minds and inspiring ideas.
- Sanctions or punishments are rarely helpful – praise, focused attention and quality time with a parent or family member can be better.
The current UK Government guidance states that we are only allowed to leave our home once day to exercise. We appreciate that this restriction might be particularly challenging for those who frequently combine a range of different exercises in any given day, but there are many ways you can still get your exercise in.
Get out for a walk around campus or your neighbourhood, but please remember to keep the recommended two metres from others as outlined in the social distancing guidance. Set a different route each day - you might find places you never knew about!
If you are staying at home, you can find free and easy 10-minute work outs from Public Health England and #StayInWorkOut tips from Sport England. Surrey Sports Park also share lots of inspiration for home exercise on their Facebook page, and there is a new challenge on Surrey Moves called ‘Stay In, Work Out’.
If formal exercise isn’t for you but you still want to remain active, remember that exercising at home can come in many forms:
- Dancing to music
- Going up and down stairs
- Sitting less – if you notice you’ve been sitting down for an hour, just getting up or changing position can help.
We recognise that pausing face-to-face teaching and learning might be proving quite a challenge. It may not be easy to regulate your own studying and to utilise online lectures and seminars to their full potential, but here are some tips to help you learn successfully from online lectures – and to do it healthily.
If you are self-isolating and therefore aren’t able to go out to buy food, ask a friend or family member to go for you and drop the groceries outside your front door. If this isn’t an option, you can call the Surrey County Council (SCC) community support line if you need help with picking up shopping, prescription collections or just someone to chat with by telephone to reduce feelings of isolation.
If you are healthy and want to support others in your community, SCC can also provide advice on where to register your offer of help.
Take a look at SCC’s dedicated web pages for further information or call 0300 200 1008 (Monday to Friday, 9am - 5pm).
While many students have now gone home, we are aware that we still have a student community living in our campus accommodation who need our support.
Departments across the University are working together so that we can safely deliver food parcels to our vulnerable self-isolating students. If you are self-isolating, please complete our Self-Isolation Status form. This helps us assess your needs and alerts our Wellbeing team that you are unwell and may need further advice or guidance, or just someone to chat to.
Our catering team will also be notified about vulnerable students who don’t have a healthy buddy on campus to deliver essential food supplies to their doorstep. Catering will communicate with you directly to ensure that we can deliver food parcels to you during your self-isolation period.
If you begin to feel unwell, please ensure that you maintain a safe distance from others (ideally two metres) and that you practise good hand hygiene measures by washing your hands and using hand sanitiser.
Please use the NHS 111 online coronavirus service if:
- You feel you cannot cope with your symptoms at home
- Your condition gets worse
- Your symptoms do not get better after seven days
And remember that our security team is available 24/7 on +44 (0)1483 68333 if you require emergency assistance.
More of us are working from home right now so we have produced some new guidance to ensure that you achieve the best possible workstation set-up to protect your musculoskeletal health.
When using a computer or laptop, a suitable workstation should ideally consist of a stable chair, desk, and separate mouse and keyboard. Your desk should be as clear as possible, with adequate lighting and no trailing cables. It is recommended that your home workstation is set up in the same way as your office workstation as far as reasonably practical. If this isn’t possible, then this guidance will help you to achieve the best possible workstation set-up.
You may find it helpful to repeat the DSE Training on SurreyLearn to remind yourself about workstation set-up and good work practices.
Constructing meals One simple approach could be to look at meals as consisting of three elements: Protein (red), carbohydrate/fibre (yellow) and fruit and/or vegetables (green). You could call this the ‘power of three’. These rules mean you can be totally flexible as to what foods will serve as these three elements, and allow you to adapt to what is available at home and/or in the shops. • The protein element does not need to be chicken or eggs, but can be other lean meats, fish, beans/pulses, nuts/seeds or plant-based protein products (e.g. soy-based tofu). Try to limit the processed meats and vegetarian equivalents where possible. • For the carb/fibre element, this can be pasta, rice, bread, corn/maize, potatoes or other root vegetables and other cereals. Try to choose some wholegrain varieties as well, especially as these tend to be more likely to be left on the shelves! • For the fruit and veg element, this could be anything available, either fresh, frozen or tinned. The more variety the better! Fruit and veg also serve as excellent healthy snacks for adults and children alike. Meal patterns With most of us staying at home, including working and looking after children, it can be easy to lose structure in the day and structure around eating. Where possible, try to stick to regular meal times with a fixed pattern. For most people this is traditionally breakfast, lunch and dinner, but where your meal pattern may deviate slightly, try to maintain the pattern you had before lockdown. It is important not to let meals, snacks and drinks stretch out late into the evening even if you are going to bed later than usual. Also be mindful of how much you are eating overall, not just at mealtimes but also snacking in between meals. You probably to have more opportunity to eat than usual as you are most likely working in close proximately to your kitchen and eating out of boredom. To conclude, it is important to be aware of how lockdown is affecting our eating habits but it is even more important to be kind to ourselves right now. Listen to your body’s hunger signals and remember that’s it totally okay to allow yourself treats in moderation.