SELF-ISOLATING A handy guide full of support and information to help you self-isolate - Portsmouth City Council

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SELF-ISOLATING A handy guide full of support and information to help you self-isolate - Portsmouth City Council
SELF-
ISOLATING
A handy guide full of support and information
          to help you self-isolate
SELF-ISOLATING A handy guide full of support and information to help you self-isolate - Portsmouth City Council
CONTENTS
 PROTECT PORTSMOUTH: SELF-ISOLATING                                    3

 WHEN DO YOU NEED TO SELF-ISOLATE?                                     4

 KNOW THE SYMPTOMS AND GET TESTED                                      4

 WHAT YOU CAN AND CAN’T DO WHEN YOU SELF-ISOLATE                       5

 HELP AND SUPPORT                                                      6

 HOW TO KEEP OTHERS SAFE AT HOME                                        7

 BE PREPARED TO SELF-ISOLATE                                           8

 SELF-ISOLATING: WHAT TO DO IF...                                      9

 SELF-ISOLATION COUNTDOWN CALENDAR                                    10

2 • Protect Portsmouth: Self-Isolating   www.portsmouth.gov.uk/coronavirus
SELF-ISOLATING A handy guide full of support and information to help you self-isolate - Portsmouth City Council
PROTECT PORTSMOUTH:
        SELF-ISOLATING
    Self-isolating is one of the most important things     unless you are getting a coronavirus test becasue
    we can do to stop the spread of coronavirus in         you have symptoms or you need urgent medical
    Portsmouth. We know it’s not easy but it is vital to   care. You cannot have visitors to your home or
    protect our families, friends, colleagues and local    garden unless they are providing essential care.
    communities.
    You do not need to feel alone if you have to           Why is it important?
    self-isolate - there is local help and support         Self-isolating stops other people from getting ill.
    available if you feel like you can’t afford to self-
    isolate, if you need help with practical tasks like    Coronavirus is still circulating and it can be
    getting food or walking the dog, or if you’re          passed on very quickly easily, putting people at
    finding it hard to cope and would like someone to      risk from serious illness or even death. You have
                                                           to self-isolate if there is a chance you have been
    talk to.
                                                           exposed to coronavirus and could pass it on to
                                                           other people.
    What is self-isolation?
                                                           Even if you have been vaccinated or show no
    Self-isolation means staying at home. When you
                                                           symptoms, you could still pass coronavirus on to
    are self-isolating you must not leave home at all
                                                           someone who might then becomes very ill.
    - even to shop for essentials or to exercise -

    YOU MUST SELF-ISOLATE WHEN ASKED EVEN IF YOU HAVE BEEN VACCINATED AS YOU
                    CAN STILL CATCH AND PASS ON CORONAVIRUS

3 • Protect Portsmouth: Self-Isolating                                        www.portsmouth.gov.uk/coronavirus
SELF-ISOLATING A handy guide full of support and information to help you self-isolate - Portsmouth City Council
WHEN DO YOU NEED TO SELF-ISOLATE?
    If you tick one or more of the boxes below, you must stay at home and self-isolate:
     •    You have symptoms of the virus
     •    You tested positive for the virus
     •    You live or share a support bubble with someone showing symptoms
     •    You live or share a support bubble with someone who has tested
          positive
                                                                                     USING THE NHS
     •    You have been contacted by NHS Test and Trace or local                    COVID-19 APP IS
          contact tracing teams and been told to self-isolate
                                                                                THE BEST WAY
                                                                                              TO TRACK
     •    You receive an alert from the NHS COVID-19 app telling            WHETHER OR N
                                                                                          OT YOU’VE BEE
          you to self-isolate
                                                                             IN CONTACT WIT             N
     •    A child or young person has been told by school/                                   H SOMEONE
                                                                             WITH CORONAV
          college/university to stay at home and self-isolate                               IRUS WHEN
                                                                               YOU VISIT VENU
     •    You have travelled to the UK from certain overseas                                  ES AND
          destinations - keep up to date on the latest rules for                   BUSINESSES
          travellers at www.gov.uk/coronavirus

          Know the symptoms
            and get tested
               If you have coronavirus symptoms, you should book a PCR test at a testing centre by
                     calling 119 or visiting www.gov.uk/get-coronavirus-test. The symptoms are:

            A HIGH                  A NEW, CONTINUOUS                 A LOSS OR CHANGE TO YOUR SENSE
         TEMPERATURE                      COUGH                              OF SMELL OR TASTE

                          You should not visit a testing centre unless you have symptoms.

IF YOU’VE BEEN TOLD TO SELF-ISOLATE BY WORK, SCHOOL, TEST & TRACE OR THE NHS APP,
YOU MUST COMPLETE 10 DAYS' ISOLATION, EVEN IF YOU TEST NEGATIVE DURING THAT TIME.

4 • Protect Portsmouth: Self-Isolating                                      www.portsmouth.gov.uk/coronavirus
WHAT YOU CAN AND CAN’T DO
                        WHEN YOU SELF-ISOLATE

                         You Can’t                                               You Can

            You can’t pop to the shops or pharmacy                         You can work from home

        You can’t leave the house for exercise or to walk
                                                                  You can exercise in your home or garden
                             the dog

                                                              You can ask others to deliver food or medicine to
                 You can’t go to a place of work
                                                                               your doorstep

                                                             You can leave the house to get a coronavirus test if
                                                             you have symptoms but you must go straight there
                  You can’t catch a bus or train             and back. It is best to walk or drive yourself there if
                                                               you can. Find out more about getting a test at
                                                                     www.gov.uk/get-coronavirus-test

                                                                 You can get help locally if you’re struggling
             You can’t go out to pick up a takeaway             financially, need help with practical tasks or
                                                                              someone to talk to.

       You can’t go to school or drop your children off at     You can access medical help. Visit www.nhs.uk
                            school                                and if you cannot find help online call 111.

              You can’t meet up with other people

      IF YOU DON’T HAVE SYMPTOMS YOU
                                                                  AS SOON AS YOU KNOW YOU NEED
      MUST STILL STAY AT HOME IF YOU’VE
                                                                 TO SELF-ISOLATE YOU MUST STAY AT
       BEEN TOLD TO SELF-ISOLATE. 1 IN 3
                                                                  HOME. DON’T BE TEMPTED TO NIP
       PEOPLE WHO HAVE CORONAVIRUS
                                                                OUT TO THE SHOPS TO STOCK UP - ASK
      SHOW NO SYMPTOMS SO YOU COULD
                                                                      SOMEONE TO HELP YOU.
              STILL PASS IT ON.

5 • Protect Portsmouth: Self-Isolating                                           www.portsmouth.gov.uk/coronavirus
HELP AND SUPPORT
    Self-isolating isn’t easy. Let friends and family       mental health support and help at home www.
    know you are self-isolating and ask for their help      hiveportsmouth.org.uk or call 023 9261 6709
    with tasks like shopping and keeping you
    company on the phone. There is also advice and          MIND
    support available in the following places:
                                                            The mental health charity Mind has lots of advice
                                                            and tips on managing your mental health when
    Test & Trace Support Payments                           you’re self-isolating www.mind.org.uk
    If you or your child has to self-isolate, you’re on a
                                                            Whatever you’re going through, you can call the
    low income and can’t work from home you may
                                                            Samaritans free anytime, from any phone, on 116
    be eligible for a £500 test and trace support
                                                            123, 24 hours a day, 365 days a year.
    payment. You can check whether you’re eligible
    and apply online at www.portsmouth.gov.uk/
    testandtracepayments. If you’re not online you
                                                            If you’re unwell
    can call 02392 616708 for help with your                If you’re feeling unwell with coronavirus
    application.                                            symptoms:
                                                            • Get lots of rest
    Advice Portsmouth                                       • Drink plenty of water
    Advice Portsmouth offers free, confidential advice
    on bills, benefits, debt and employment. Call 023       • Avoid lying on your back if you have a cough
    9279 4340, text 07789 550593 or email                   • Find more advice on things that might help
    advice.portsmouth@theyoutrust.org.uk                      you at www.NHS.uk
                                                            It’s important to get medical help if your
    Citizens Advice Portsmouth                              symptoms get worse.
    Citizens Advice Portsmouth can help you check           Visit www.NHS.uk for advice on where to get
    you’re receiving all the benefits you’re entitled to.   help. If you cannot get help online, call 111.
    Call 0800 144 8 444 or use the online webchat at
    www.caportsmouth.org.uk
                                                            Help with prescription medicines
    Housing Office                                          If you can’t collect your prescription medication
                                                            because you’re self-isolating and are unable to
    If you’re a Portsmouth City Council tenant you          get help from a friend or family member, a free
    can get money advice through your housing               medicines delivery service is available. Find out
    office www.portsmouth.gov.uk/housing                    more about the NHS volunteer responders
                                                            programme at www.nhsvolunteerresponders.org.uk
    HIVE Portsmouth                                         or by calling 0808 196 3646. You can also speak
    HIVE Portsmouth can connect you with the help           to your pharmacy.
    you need – from help with food or money, to

6 • Protect Portsmouth: Self-Isolating                                           www.portsmouth.gov.uk/coronavirus
HOW TO KEEP OTHERS SAFE AT HOME
    You are most likely to catch coronavirus from someone you live with as it spreads easily within small,
    indoor spaces. Here are a few simple things you can do to reduce the risk for others in your home:

                                                     Keep
                                                    shared
                                                spaces like the
                                             bathroom and kitchen
                                         clean using normal household
                                                   products

          Regularly clean things
          people touch the most
                                              Don’t share towels,             Wash your hands
              such as taps,
                                            including hand towels            regularly with soap
          worktops, tables, door
                                                and tea towels                   and water
          handles, light switches
              and handrails

                                            Air the house and open
                                              windows when you
             Cover coughs and                                                Limit close contact
                                               can, coronavirus
              sneezes and bin                                               with others at home as
                                               doesn’t spread as
              tissues quickly                                                 much as possible
                                                 quickly in well-
                                               ventilated spaces

7 • Protect Portsmouth: Self-Isolating                                     www.portsmouth.gov.uk/coronavirus
BE PREPARED TO SELF-ISOLATE
    You might not get much notice that you need to self-isolate, especially if you’re alerted by NHS Test
    and Trace or the NHS Covid-19 app.
    Plan ahead and make sure you already have essential items at home, such as:

                                           l at i o n c h e c k l i st
                                  Self-Iso
                                                                          li es ,  su ch     a s  ri  ce , pasta, tinned
                                                              od supp
                                  Some long-life fo
                                       d , lo n g - li fe  m  il k, frozen meals
                                  foo
                                                                                                                       ste,
                                                                  d a y es  se n  ti a ls   li ke soap, toothpa
                                                                -
                                   A stock of day-to
                                            o d ,  n a  p p ie s,  b aby formula
                                   pet fo
                                                                      n d   m   ed  ic a  l  su  p plies that you
                                                                 es a
                                    Essential medicin                     if   y o u   st art to feel unwel
                                                                                                                     l
                                                              t   n ee d
                                    rely on or migh                         il le rs , a thermometer
                                                                                                                 ,
                                                        ti o n  s, p a in k
                                     like prescrip
                                      contraception
                                                                             n d  s,  fa  m    il y ,  y o ur workplace and
                                                                    r frie
                                       Contact details fo                     h o   ca  n    h el p you with suppli
                                                                                                                          es
                                                                    ic es  w
                                       local support serv
                                                                     isolating
                                        while you’re self-
                                                                 a  fe w   tr  ea  ts   to help keep you                        g
                                         Activities a      n d
                                                                                 rt a b le    w   h ile  y o u’re self-isolatin
                                                                      comfo
                                          entertained and

8 • Protect Portsmouth: Self-Isolating                                                               www.portsmouth.gov.uk/coronavirus
SELF-ISOLATING: WHAT TO DO IF...
                                            The same steps apply even if you have been vaccinated or previously tested positive for
                                                       coronavirus. You can still catch and pass on the virus to others.

                                                                                                                                                 Someone in my
                                                                                                                I’ve been told to isolate     household or bubble
                                                                                        Someone in my              by a close contact,       has been told to isolate
                                 Someone in my
   I have coronavirus                                  I have tested positive for     household or bubble        work, school, NHS Test        by a close contact,        I have travelled back to
                             household or bubble has
       symptoms                                               coronavirus            has tested positive for     & Trace, local contact      work, school, NHS Test          the UK from abroad
                              coronavirus symptoms
                                                                                          coronavirus              tracers or the NHS         & Trace, local contact
                                                                                                                      Covid-19 app             tracers or the NHS
                                                                                                                                                  Covid-19 app

                                                                                                                You must self-isolate for     They must self-isolate          Check the latest
                                                                                                                10 days - even if you test                                   government advice
Self-isolate and request                                 You and everyone in                                     negative during those       for 10 days - even if they
                                                                                                                                                                          before you travel abroad
  a coronavirus test.           Everyone must self-       your household or           They and everyone in        10 days or have been         test negative during          or back to the UK at
You and your household        isolate and the person   bubble must self-isolate     the household or bubble            vaccinated.            those 10 days or have       www.gov.uk/guidance/
and bubble must isolate        with symptoms gets              for 10 days.          must self-isolate for 10         Others in your             been vaccinated.           travel-advice-novel-
 until you get your test              tested.            Tell your workplace,                days.                household or bubble         You and others in your       coronavirus. You may
                                                                                                                  don’t need to isolate,                                   need to self-isolate at
         result.                                          school or college.                                                                   household or bubble
                                                                                                                  unless advised to by                                     home or a designated
                                                                                                                   NHS Test and Trace.         don’t need to isolate.               hotel.

                              Isolation for everyone
                                                                                    Self-isolation ends after
Self-isolation ends if you      ends if the person     Self-isolation ends after                                Self-isolation ends after    Their self-isolation ends
                                                                                    everyone has completed
      test negative.           with symptoms tests              10 day.                                                  10 day.                    after 10 day.
                                                                                             10 days.
                                     negative.

                             9 • Protect Portsmouth: Self-Isolating                                                    www.portsmouth.gov.uk/coronavirus
SELF-ISOLATION COUNTDOWN CALENDAR
            You can use this calendar to help you keep busy and count down the days during your 10 days of self-isolation.

                 DAY 1                        DAY 2                 DAY 3                     DAY 4                       DAY 5

Breakfast

Activity

 Lunch

Activity

 Dinner

            10 • Protect Portsmouth: Self-Isolating                                   www.portsmouth.gov.uk/coronavirus
DAY 6                           DAY 7                  DAY 8                          DAY 9                          DAY 10

                         Breakfast

                         Activity

                          Lunch

                         Activity

                          Dinner

                                                          Cut out the activities below and add them to your own self-isolation calendar
                                                                                                                                                                Take a virtual tour
 Play your favourite        Call a friend or family      Listen to the radio or try                       Play a board game or                                around the city on the    Enjoy some crafting or
                                                                                      Do a home workout                                 Spring clean
 songs and dance                   member                       a podcast                                         cards                                          Visit Portsmouth             colouring
                                                                                                                                                                      website

                                                                                                                                                                                        Write a list of the places
Re-read your favourite     Organise an online quiz            Organise your                               Write a short story or                                  Write an email to a
                                                                                        Pamper yourself                            Learn a new skill online                              you want to go after
        book                with friends or family             cupboards                                          poem                                        friend or family member
                                                                                                                                                                                              self-isolating

                                                                                                           Draw a picture of                                  Spot wild birds in your   Borrow e-books for free
                             Try cooking a new           Watch a documentary                                                       Explore the plants and
    Watch a film                                                                          Bake a cake     what’s outside your                                 garden or outside your     through Portsmouth
                                   recipe                about something new                                                       bug life in your garden
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