As Victoria enters Lockdown 4.0, it is as important as ever to look after our physical and mental health.

Here are our top 10 tips for staying healthy while in self-isolation:

Stick to a routine

Plan out a routine and stick to it. Having structure in your day gives you a sense of stability and peace of mind. For example, get up and go to bed at the same time you usually would and have your meals at the usual time. Make sure you get your normal amount of sleep. Plan different things for your weekend or day off so you can get a break from your routine, just as you normally would.

Enjoy some fresh air daily

Current circuit breaker restrictions allow exercise for up to two hours, with one other person or members of your household.

Go outside for a walk or run – it’s good for your physical and mental health. Again, plan it into your schedule so you are doing it every day. Getting out of the house will make you feel better and reduce cabin fever.

Enjoy healthy food

  • Aim to keep your eating habits as close to usual as possible
  • Aim to include fruit and vegetables each day. Fresh, dried, canned and frozen fruit and vegetables can be included for convenience and variety.
  • Where possible, avoid non hungry eating (and excessive alcohol consumption)-which is easy to do when you’re at home and stressed/bored. If you can find alternative stress relief/boredom busters, try these instead.
  • If it would help, we can help you navigate these challenging times.  Contact 9431 4337 or visit to book an appointment.  We offer telehealth appointments, yearlong now and face to face appointments (where clinically appropriate) under current lockdown restrictions.  Healthcare is a valid reason to leave the house, even in lockdown.

Stay in touch

A lack of face to face contact with others is tough. However, there are lots of other ways to stay in touch. Pick up the phone, video call friends or family and stay in touch online. There are also lots of resources and ideas on the internet to keep you occupied and connected.

Exercise inside regularly

Set aside time each day or week to exercise inside, in the garage or in the garden. It could be yoga, weights, dancing or other forms of exercise. There are many websites offering free virtual exercise classes. It’s also a great time to get stuck into the garden, mow the lawns, clean the house and trim the hedge.

Have fun

If you’ve suddenly find yourself with time on your hands, remember to do something you enjoy. Watch a movie, do some puzzles, play some board games, write that novel, read, redecorate, play charades, start to learn language or do anything else that will put a smile on your face.

Have a digital break

While it’s important to stay connected digitally, make sure you do have a break from it and balance your use. Plan times to be digitally connected and times when you switch to ‘do not disturb’ and become fully present to life in your bubble.

Healthy balance of news

It’s tempting to keep checking all the latest updates about  COVID 19 but don’t let it rule your life. Keep informed but also a have a break from the constant flow of information. Have set times where you check the news, maybe morning and night to keep a healthy balance.

Be kind to yourself

Lockdown is tough!  Don’t expect to be able to do everything! Being at home so much is a challenge for many.  Whether you’re working from home, supervising kids at home or completing lockdown ‘projects,’ be realistic about what is achievable. Take 1 day at a time. Sometimes surviving the day is challenge enough.  Do what you need to do to get by.  Take care of yourself, as best you can. Know this won’t be forever.  If the last few months have taught us anything, we know we will enjoy our freedom again.

Seek medical attention if needed

If you feel unwell and need to see a doctor (virtually or in person) phone your GP to make an appointment.  They will have processes in place to determine if telehealth or face to face is appropriate.

If you have cold or flu symptoms, get tested!  See “Where to get tested | Coronavirus Victoria” for your nearest testing location.  For more advice contact the Corona Virus hotline on 1800 675 398.

If you are struggling to cope with another lockdown, these tips from the Australian Psychological Society (APS) may help: Managing your mental health in Victoria’s COVID-19 lockdown – ABC Everyday.  More information on accessing psychology services is available here:  Australian Psychological Society | APS (

And don’t hesitate to contact Lifeline on 13 11 14 if in any doubt. Lifeline Australia – 13 11 14 – Crisis Support. Suicide Prevention.

Medical facilities, pharmacies, allied health, vets, supermarkets and other essential services remain open.