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
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
NATIONAL SELF-ISOLATING RULES ARE EXPECTED TO BE UPDATED FROM 16 AUGUST.
WE WILL UPDATE THIS GUIDE ONCE THE NEW STEPS HAVE BEEN CONFIRMED.
2 • Protect Portsmouth: Self-Isolating www.portsmouth.gov.uk/coronavirus
PROTECT PORTSMOUTH:
SELF-ISOLATING
Self-isolating is one of the most important things unless you are getting a coronavirus test, you
we can do to stop the spread of coronavirus in need urgent medical care, or to avoid harm at
Portsmouth. We know it’s not easy but it is vital to home - for example if you’re at risk from domestic
protect our families, friends, colleagues and local violence.
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
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/coronavirusWHAT 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/coronavirusHELP 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/coronavirusHOW 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/coronavirusBE 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/coronavirusSELF-ISOLATING: WHAT TO DO IF...
The same steps apply even if your or someone you live with has been vaccinated or has previously
tested positive for coronavirus - you can still catch and pass on the virus to other.
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/coronavirusSELF-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/coronavirusDAY 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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