Can I take a break from the Corona virus?
Iâm sure the coronavirus is past the point of needing an introduction by now. Town centres are eerily quiet, shops, pubs and theatres have all locked their doors and news of events being cancelled or postponed, from local quiz nights to the Tokyo Olympics and Paralympics, reaches us every day. Self-isolation is a priority. Entire cities are under quarantine.
Covid-19, the coronavirus, has pushed âpauseâ on our normal lives, muting the hustle and bustle of everyday business, resulting in unavoidable changes to peopleâs routines.
This is difficult for anyone to manage, but for people on the autistic spectrum, the loss of a well-known structure can be particularly difficult to manage.
To be fair, in my case, quarantine couldnât have been declared at a better time. Seeing as my days were spent working from home, leaving the house for exercise, shopping, theatre and friends. So, routine-wise, I was set for self-isolation.
What Iâm struggling with is the lack of a timeline, the delay. The fact that plans, for the time being, seem pointless as I donât know what Iâm working towards. When can I put a new event in the calendar?
It has been hitting me especially hard this week. There have always been times when all I wanted was to live in the bathtub. Lights off as I curl up with some soft blankets, comforted by my ability to control this confined space, to switch off an overcrowded mind.
Normally, I feel like this for a couple of hours, a few days at most. Once I take the time to recover, the gears start turning again.
But this is not normally. This is a constant bombardment of change. All I want to do is wrap myself up in a blanket, jump into the tub and skip forward to the point when this is all over. Impossible. And as the number of cases rises every day, new rules and recommendations are put out on a regular basis, and supermarket shelves are left devoid of products, I am finding it harder and harder to distract myself from the uncertainty this situation brings. My anxiety has skyrocketed, and my energy is low.
Iâve been looking up information and tips for autistic people online, but most resources are targeted at children. Which, with the normal support services falling away and the struggle of fitting home-schooling into your daily routine, I can fully understand.
So, with no sign of this situation slowing down, or rather no sign of the curve flattening, I have put together a list of tips and media I have found helpful.
ON THE SPECTRUM â HOW TO COPE WITH COVID-19
This list is based on Purple Ellaâs video Autistic How To Cope With Covid19 Pandemic, which can be found on her YouTube channel and for which I will provide a resource link below. Another resource I used was the National Autistic Societyâs Tips for autistic people and families on their Coronavirus advice pages, also linked below.
 1.  Create a new structure for yourself
Planning out short increments of time makes the many unknowns of this situation a lot more bearable. You can lay out a structure for a week, for a day, for half a day, whatever you can manage and feel comfortable doing. I am trying to give myself half an hour in the morning to write out my structure for the day. That way, creating a structure becomes part of my structure. Then I always pin the plan on my wall as I like having it visible, but you can put it in a Word Document or write it in your diary or your phone. Very importantly, your structure can be flexible. I tend to have a to-do list to hand, organised by priority and with estimates of how long each task will take. This way I donât overcrowd my structure and can easily work in time for exercise and relaxation. Give yourself constants around which you can shift your structure. Specific mealtimes for example. Who doesnât like planning their day around food? Â
 2.  Write lists
As mentioned above, I have a to-do list. But putting down in writing any kind of information that is crowding your head and possibly causing you more anxiety as you try to remember all of it will help lift that weight off your shoulders. For example, are you unclear about behaviours and rules you must follow to protect yourself and others from contracting and spreading the coronavirus? Make a list of them. That way you know where to check and arenât looking them up on the internet, which will put you at risk of being bombarded by tonnes of coronavirus headlines.
You can make a list of ingredients you have in the house and ideas for meals you can use them in. This also gives you a good base for writing a shopping list. Once youâve used up necessary items, add them to the list for the next shopping trip.
Talking of shops, since many of the big supermarkets have changed their opening hours, check the current hours of your local store. I have found a good overview in the Independent, which I have also added to the resources below. It includes priority shopping hours for the elderly, vulnerable and key workers which you might be able to make use of if you fall into one of these categories.
 3.  Limit your time checking news and social media
Social media is currently one of the main ways of remaining in contact with friends and family, but it can also be the source of a great deal of anxiety around corona. It can be easy to try and consume as much information as possible and thus become overly focused on the topic. Try to build social media and news into your daily structure. Perhaps you prefer to check the news in the morning or the afternoon. What I wouldnât recommend is trying to catch up right before going to bed, as that isnât the time you should start absorbing and processing information. Make sure you use a reliable news site or go directly to the government updates. This also gives you the opportunity to save a link to read during your allotted time or to re-read when you need to.
Something I have found useful is listening to podcasts, uploaded from news sites, Â which cover current events, or podcasts which cover infectious diseases. This way I limit the time I spend consuming updates. For me it is also easier to process information this way, particularly if it has been a challenging day.
One podcast I can recommend is This Podcast Will Kill You â a six-part series on Covid-19-Anatomy of a Pandemic, from the biology of a virus to the mental health impacts.
You can find the series here: thispodcastwillkillyou.com/category/covid-19/, and they provide timestamps, transcripts and resources for each episode.
 4.  Donât put yourself under too much pressure
Last, but not least, you donât have to push yourself to be more productive than usual during this time. Yes, you might feel the need to use the extra time to make an impact, but this crisis has dumped a lot of extra tasks in peopleâs laps. Childcare, managing work from home, applying for temporary jobs or unemployment benefits while your workplace is closed or has made you redundant. There is a huge amount to get accustomed to. If all you can manage in a day is taking care of your basic needs, thatâs OK. Just make sure it doesnât become your routine.
Think about activities that help you focus and give yourself time to take that break from corona.
  USEFUL RESOURCES
Purple Ella - Autistic How To Cope With Covid19 Pandemic
https://www.youtube.com/watch?v=iIpvdMVnfGs&feature=youtu.be
 A list of free, online, boredom-busting resources!
https://chatterpack.net/blogs/blog/list-of-online-resources-for-anyone-who-is-isolated-at-home?fbclid=IwAR2I6AlBHze0MHgIK-l-RXWxY4KFvcG5zcTQX9BSeTcfqrmxRdkSN0VPOlE
 21 boredom-busting websites that will entertain you forever
https://inktank.fi/most-entertaining-websites/
 Coronavirus: What are the supermarket opening times?
https://www.independent.co.uk/extras/indybest/food-drink/supermarket-opening-times-hours-coronavirus-tesco-asda-morrisons-a9433841.html
 Which supermarkets have delivery slots available?
https://www.independent.co.uk/extras/indybest/food-drink/supermarket-delivery-uk-tesco-asda-sainsburys-online-shopping-coronavirus-a9424346.html
 National Autistic Society â Tips for autistic people and families
https://www.autism.org.uk/services/helplines/coronavirus/resources/tips.aspx#
 National Autistic Society â Coronavirus
https://www.autism.org.uk/services/helplines/coronavirus.aspx










