Making Healthier Choices Using The Three Ds
Covid-19, referred to as a “novel coronavirus (nCoV)” is a new strain, and not something we lived through before. We have no previous experience or benchmark so our reactions to Covid-19 are also novel. We can expect to be somewhat ruffled by this pandemic.
Humans, by our very nature, are creatures of habit and we like to think that we know what our future holds. We may feel a little cautious about our future because we do not have an end date for Covid-19. However, if we stay focused on the present, make healthy choices and form beneficial habits, we will be better able to face whatever lies ahead. Making healthier choices helps us feel good in the moment and is an investment in our future health.
The decisions we make today have the potential to affect and impact us long-term. We rarely keep that in mind when we overindulge in highly processed foods, use drugs, drink alcohol, smoke, drive irresponsibly etc. While watching tv we might consume snacks simply because they are close by but not because we are hungry. The process of eating is often automatic rather than consciously slowing down, savouring aromas, sensing textures and tasting our food. Making a conscientious effort to enjoy every morsel that we ingest is a mindful, healthy choice.
We are never too old or too out of shape to make healthier choices – it is never too late!
Making healthier choices can include drinking more water, increasing cardio fitness and resistance training, reducing stressors, eating nutritious foods, quitting (or cutting down) smoking, improving our sleep routine, limiting screen time, stopping self-injurious thoughts or behaviours, connecting more with others, saying ‘no’ to things we don’t want to do – the list is endless! The benefits of making healthier choices can include feeling more confident, weight loss, improved mood, body strengthening, reducing the risk of health-related issues such as type 2 diabetes, heart disease, cancer, obesity etc.
Make a plan by setting some goals that are reasonable, achievable, and specific. It can be difficult to make healthy choices even when we know that making the right choice is rewarding – we are human and fallible and succumb to temptation and give in to old habits!
The more often we make healthy choices, the easier they become. Acknowledge your decisions and choices. Whenever tempted to do or choose something unhelpful or harmful, use the three D’s.
DELAY, DISTRACT, DECIDE
When craving something unhelpful (or harmful) delay by a pre-determined x number of minutes and the craving will pass. If we can learn to postpone immediate gratification we are winning!
Whenever a craving starts, distract yourself. Ideally (if possible) do something sporty or at least something physical to help focus your attention and distract your thoughts (away from the craving).
After you delay and distract yourself from the craving, decide that you are not going to do whatever it is you initially craved.
Remind yourself of your reasons to change and the advantages of leading a healthier life and making positive choices.
Rather like life, our plans are not always spot-on. Whenever there is a setback or upset (or a not-so-healthy choice), resume quickly and get back on track as fast as possible. Life is not linear or straightforward. Keep yourself forward-facing, looking towards the future.
Remind yourself that you’re doing your best, keep moving, stay active, hydrate with water and find joy (it’s everywhere – it’s hiding in open view)!
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Now that we are in May 2020, whether we are cocooning or shielding, working or not, trying to be a teacher to our children or living alone, regardless of our current circumstances it is reasonable to say we are all somehow affected by Covid-19.
Stay connected. Even when we are living on our own, relationships are key to feeling in control. Connection with others will help us get through this difficult time. Reach out to organisations that provide telephone listening services if you do not have someone in your life to contact. Knowing that someone is at the end of the phone is comforting.
We feel good when we know we are helping others. Reach out and connect with people particularly those living alone. Family members are often the last to know when someone is lonely or struggling. A regular phone-call might be all someone needs to feel less afraid. “Hello, how are you?” those four words connect us.
Avoid information saturation. We do not need constant Corona updates. Decide what information you need, from what source and stick with that. Be disciplined with your day. The constant stream of information can drain our mental and emotional resources. We might have a radio on in the kitchen, a tv sounding in another room, whilst talking on our mobile. Sit with silence every now and then.
It is beneficial for our minds to give whatever we are doing our full attention. Focus on the task in hand. Look for whatever brings joy – admiring flowers, bird song, cloud formations, reading fiction etc. When we focus our attention, we quieten and gain control over our thoughts. Stop running on autopilot. Become conscious of all actions. Being mindful helps us keep our thoughts in -the present and not in the anxious-uncertain-future or the regret-filled-past.
To remain calm while Covid-19 is our new reality have structure and routine. Have a daily plan which includes exercise, self-care, social time/connection, meals, breaks, reading, prayer… whatever plan you make, try to adhere to it. Go to and get out of bed at set times. Shower. Get your day off to a good start by dressing well. When we feel we look good, we feel good. It does not matter whether anyone sees you, you see you. Try not to worry if it is difficult to sleep the whole night through, rest and relaxation are beneficial. If you cannot sleep on a persistent basis, firstly chat with your pharmacist who might have suggestions but please seek help.
Challenge your brain. Keep your mind active. Text or brush your teeth with your non-dominant hand. Do puzzles/jigsaws. Try something demanding and keep those cogs turning! Perhaps do a free online course like those on alison.com or coursera.org
Never underestimate the importance of water for brain function. Being hydrated helps: lubricate joints; flush waste products; prevent digestive difficulties; keep temperature regulated; boost exercise performance; promote kidney health; deliver nutrients to cells; prevent infections; keep skin supple; improve sleep quality, cognition and overall mood. By drinking more water than you are losing, you are helping your heart do its job. Stay hydrated by sipping water throughout the day.
Spring is here. Summer is on the way.
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Here is a list of things we can do online while we remain indoors. Help is at hand during Covid-19. Here is a list of resources from school learning to listening to jazz to online courses and there’s something for everyone.
Alison offers free online courses
Academy4sc provides free videos for youngsters (and adults) on topics such as psychology, philosophy and economics
Audible is providing service free during the lock in.
Bring Bach into your home with BackTrack music.
BBC Sounds provides a variety of podcasts, radio, music.
Berliner Philharmonic Orchestra free for 30 days for you to enjoy concerts and documentaries.
Cambridge Library access to books until 1st May 2020.
Calm provides access to free mindfulness resources.
Coursera provide free online courses.
Own your own goals with Davina is free of charge for 30 days – fitness, nutrition and wellbeing.
Downdog yoga app is free until 1st May 2020.
eCollege are offering free courses during the pandemic.
edex provide free online courses.
Everyman Theatre Cork has put together a wonderful list of resources including supports for artistes as well as all forms of art, theatre from your home, music, film, opera and links for children and adults.
Learn how to play that instrument you’ve been wanting to learn with Fender Play
Future Learn provide free online courses and Trinity has courses there too.
GROW‘s six week guide to coping with the pandemic or join a weekly online support meeting.
Learn through Harvard’s online programme includes some free courses.
Headspace is providing free resources to mind your mental health at this time.
Free Piano lessons to anyone who wants to learn at home with Home School Piano
ITunesu from Apple provides free educational courses
Tech leaders are joining together using Leaders of Tech on line.
Libraries are providing free resources.
Library for third level students.
Mary Imaculate College has provided ebooks and educational content.
50 jazz concerts to stream into your home with the Montreux Jazz Festival.
Open University Library and Open University free Courses
Open Space College / Text books from calculus to physics!
RealPython are providing free lifetime video courses.
Bring a dance performance into your sitting room with Sadler Wells entertainment.
Netflix is free to users for the first month as is Scribd which offers the first 30 days free of charge.
TedEd provides films on a variety of subjects to watch on line and provides questions to answer to test our knowledge.
A large number of online resources are available through ecampus Ontario.
Minding your mental health during COVID-19 – Things you can do to mind your mental health during COVID-19
Suicide or Survive are providing free online wellness workshop and you matter workshop.
Volunteer Ireland Finding a Volunteer Role
David Walliams releases a story every morning at 11.00am for children (and adults!).
Your Mental Health online information and supports.
American list of online tools for all the time not just Covid-19.
Make any room a classroom with Brainpop
CJ Fallon are providing free access to school books until start of term time.
Edco free learning passes for a few weeks for Primary, Junior and Senior Cycle pupils.
Faber are providing children’s teaching resources.
Folens open access to online resources for primary and post-primary students.
With Idea learn vital skills for work life once school is over.
Maths and Science video lessons from MIT
Twinkl free online educational resources during Covid-19.
Children’s Online resources article from 104fm.
List of online resources for the pandemic from TheJournal,ie
Read at home with StoryWeaver
Stay safe, stay healthy and stay two meters apart!
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There is a wealth of Covid-19 information on line, however, there is also much misinformation. The following sites provide real and factual information – click on the links hereunder.
An Garda Síochana National Website
Action Plan to support the community response
HSE & Pregnancy
The Irish Family Planning Association (IFPA) is Ireland’s leading sexual health provider. We provide contraception, pregnancy counselling, abortion care, sexual and reproductive health services and training.
An Post Updates Post Offices and Financial Services
Information for employees & the self-employed Information for employers
Apply for the Covid-19 pandemic unemployment payment
Apply for Illness Benefit for Covid – 19 absences
Gov.ie Direct Payment to a Financial Institution Application Form
Saint Vincent de Paul Arrangements for Energy Customers during Covid 19 Restrictions
An Post Temporary Agent Application Form for When a claimant is unable to attend the Post office
RTE news report 16.03.2020 – Revenue defer payment of local property tax
If you need help please tell someone, reach out to someone you know or someone you don’t know. We need connection to keep us going and to keep us hopeful.
There is a list of Covid-19 Helplines here
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