Looking after your Well-being under Social Isolation
In Charity Week we care about each individual on the team and their overall well- being. This is a comprehensive document to help you maintain 5 key areas of well-being during quarantine. It will provide you with Physical and Online resources to take care of yourself and your loved ones. We have also included a reading list and COVID -19 related emergency numbers/resources for all CW countries.
Within Charity Week, you can always reach out to your CW National Gensec or let your National Shura team know about breaks and anticipated life events.
The Prophet ﷺ advised to:
“Take benefit of five before five: “Your youth before your old age, your health before your sickness, your wealth before your poverty, your free time before you are preoccupied, and your life before your death”
[Narrated by Ibn Abbas & reported by Al Hakim]
noun: me time; plural noun: me times
- time spent relaxing on one’s own as opposed to working or doing things for others, seen as an opportunity to reduce stress or restore energy.
“schedule some me time when you get home”
If you’re in isolation, then take some time out to get round to the things you never have time for. Look after yourself with:
- A nice cup of beverage and the book you’ve been meaning to read
- That online course you signed up for and never got round to starting
- Learn a new hobby – knit, paint, journal etc.
- Pamper yourself by doing things you like
- Exercise! – YouTube has some great videos you can follow if you want to work out at home or perhaps you can even run, skip or play activities with your family in the garden. You can even have a zoom exercise class with your friends
- Gardening – plant something and watch it grow, remind yourself that there is always growth in times of struggle
- Meditation or breathing exercises for a few minutes each day – there are many apps you can use such as Headspace or videos to follow. You can also increase your dhikr during some down time. (Verily, in the remembrance of Allah do hearts find rest.) (Qur’an 13: 28)
- Online Counselling – we all face difficult times and having time alone can take its toll for some, especially when you have time to think about negative issues where you would normally be engaged with work or activities to take your mind off things. This is an excellent time to reach out to a counselling service to talk things through and get help. The way we think is so important and affects everything we do; we owe it to ourselves to ensure we are in the best condition we can be in (more info available on the mental well-being section)
- 1-1 phone calls: it sounds simple but making a phone call and hearing someone’s voice for a catch up can make all the difference- make it a routine
- Prepare meals together with your family
- Pray salah together in your home
- Find safe volunteering opportunities at your local community
- Use online shops to send groceries or something else that cheer those up whom you would like to take care of
- Zoom/Skype Party – make it a party, schedule a 30 to 60min call on Zoom with your friends or respective brothers/sisters in your team or family for you guys to chill and play some games
- Puzzles/Challenge Time – come up with some puzzles that you can play at a regular slot each day/week for you and your friends/ teams to keep the fun going.
- Be kind to yourself and accept your feelings. Different feelings in this unfamiliar situation are understandable. Find ways to cope with them appropriately.
- Talk and listen. Talk to people that you trust and share how you are actually feeling. That helps the other people also be vulnerable and open up. Be sure not to judge.
- Stay informed but moderate your news intake. Don’t let coronavirus dominate every conversation.
- Focus on the things you can control, such as taking steps to reduce the risk of an infection. Use these extra moments you have in spiritual connection. Remember things like it says in the Quran that Allah swt will never burden a soul more than it can bear or that He is the best Planner and Who we trust in.
- Following a structured routine everyday makes you feel a sense of control or normalcy and brings your anxiety down. You also have something to look forward to.
- Practicing relaxation techniques such as breathing exercises, progressive muscle relaxation, etc. activates your body’s natural relaxation response.
- Get out in nature, it can make you feel relaxed according to your local ruling.
- Follow regular exercises. Staying active will help you release anxiety, relieve stress, manage your mood and sleep better.
- Take care of yourself and pay attention to all other aspects of your physical well-being that are mentioned, as they are crucial for your mental well-being.
- Help others. It not only makes a difference to your community, but can also support your own well-being.
Anxiety & Depression
What’s up uses Cognitive Behavioral Therapy (CBT) and Acceptance Commitment Therapy (ACT) methods to help you cope with Depression, Anxiety, Stress, and more.
Depression, Anxiety & Stress tracker. “A place to reflect and get information, encouragement, and guidance”
Mindfulness & Meditation
Calm provides people experiencing stress and anxiety with guided meditations, sleep stories and breathing exercises.
Learn the skills of mindfulness and meditation by using this app for just a few minutes per day.
Sometimes you just need to breathe and remind yourself you are okay. Breathe2Relax is made for just that. Breathe2Relax works by decreasing the body’s ‘fight-or-flight’ stress response, making it a great option for people suffering from PTSD.
30,000 free meditations and music tracks
Mindfulness is the goal with Smiling Mind, a free meditation app that offers a wide variety of programs for all ages.
Sleep & Mindfulness – Personalised meditations
- Yoga / Meditations
- Focused breathing exercises
- Walk up and down your stairs. Take every other step to give your legs a good workout.
- Make TV time active time – Stand up and fold laundry while you watch.
- Do a few simple exercises like jumping jacks or walking in place, or by doing stretches in front of the screen.
- Make a new rule: No sitting during commercials.
- Make that healthy salad you never had time for
- Make cleaning into a Workout – Strap a pedometer and see how many steps you average when you clean the house. Aim to go a hundred steps more each time if you want to turn your cleaning activities into a workout.
- Exercise/Zumba/ Pilates videos on youtube
Apps / Sites
(Physical health includes both working out and eating healthy)
- Seven – 7 Minute Workout (Quick bodyweight workouts)
- Keelo – Strength HIIT Workouts
- Yummly Recipes + Shopping List
- Mealtime Meal Plans & Recipes
- Food Network https://www.foodnetwork.com/healthy
- Prayer – “Seek help through patience and prayer”
- Ramadan – Observing at home
- Tarawih – Do a jamah with your family
- Itikaf – Do a similar version at home
- DIY project – ramadan tent, build a masjid (get siblings or kids at home involved)
- Ibadah – Increasing prayers and making the most of isolation to catch those special prayer times e.g. hour on Friday, tahajjud etc.
- Making Iftaar/food – many people are using the time at home to brush up on their baking creations and cooking skills, this is an awesome time to do some meal prepping for ramadan or if you want some extra barakah to cook a little extra of that special stuff for friends and neighbours
- Qur’an Journaling – a popular trend on social media. Pick any ayah of the Qur’an or hadith etc. and get a book to journal in. This could be your own thoughts and ideas on the ayah and documenting your own experiences or you can get creative and paint pictures, add colours etc. for what it means to you. It’s a beautiful and personal way to connect with Allah’s words.
- Podcasts/Videos/Courses – There are many videos and courses out there on various different aspects of Islam that you can watch/listen to during quarantine. Areas you may wish to start on are: Tafseer of the Qur’an, podcasts & videos on mental health in Islam, Duas, Qur’an Recitation, Prophetic Stories, matters pertaining to women, the list goes on! They can all be found on YouTube or from Muslim institutes. Take some time out to listen to a subject matter that interests you. It’s a great alternative to Netflix!
- http://www.qalaminstitute.org – Free Podcasts on various Islamic topics
- Don’t be sad
- Muhammad (s): 11 Leadership Qualities That Changed the World
- ProductiveMuslim articles
- Reclaim Your Heart
- The little prince
- The wind in the willows
- The Help
- The hitchhiker's guide to the galaxy
- Red Bird
- The Translator
- Tuesdays with Morrie
- And The mountains Echoed
- Chicken soup for the soul
Emergency Contact Information