What can I do to protect myself?

Suggestions for maintaining Psychological Health in Confinement by Portuguese Order of Psychologists

The situation we live in is not “easy” but there are ways to “maintain good psychological health” during the second confinement. This is what can be read in the statement released this Friday by the Portuguese Psychologists Order (OPP), which reports on the publication, on the Order’s website, of several suggestions to “help overcome some feelings or moods”.

According to the OPP, which prepared this list of suggestions in partnership with the Directorate-General for Health, it is important to know, from the outset, that “it is natural to have less good feelings”, such as “anguish, sadness, fear, uncertainty, frustration, tiredness and wear and tear”.

Top Ten suggestions

1. Remember that in this situation it is natural to feel anguish, sadness, fear, uncertainty, frustration, wear and tear.

2. Be aware and accept your emotions, feelings and thoughts. Our mood and motivation can fluctuate – some days will be better than others. Fill out the Checklist “How Do I Feel?” (“Como me Sinto?”).

3. Believe in your ability to deal with this challenge. Use or adapt strategies you have already used to deal with difficult situations in your life. Learn more about your Resilience.

4. Live one day at a time. Focus on the here and now and what you can control. For example, do diverse activities that are reassuring and enjoyable.

5. Strengthen your relationships. It is time to reduce physical closeness, but to increase our social and relational connection with others. Express your affections, even at a distance.

6. Share what you feel. Talking to family and friends about how we feel and how we are experiencing the situation can help us to feel better.

7. Strengthen your pro-health and pro-social behaviour. On our behaviour, empathy and solidarity depends not only our health and the health of the people we care about, but the health and well-being of all. Keep in touch with family and friends who may be in more vulnerable situations.

8. Set realistic expectations and goals for this period. Respect your pace and your needs, day by day. Be flexible and accept that you will do the best you can with your circumstances.

9. Reduce the consultation of information on the pandemic to only one to two times a day and in credible and up-to-date sources of information. If possible, establish periods without telephone, television or other screens.

10. Choose healthy food, maintain physical activity and good sleep habits. A healthy lifestyle improves our mood and health.


What are Coronaviruses?

Coronaviruses are a large family of viruses which may cause illness in animals or humans.  In humans, several coronaviruses are known to cause respiratory infections ranging from the common cold to more severe diseases such as Middle East Respiratory Syndrome (MERS) and Severe Acute Respiratory Syndrome (SARS). The most recently discovered coronavirus causes coronavirus disease COVID-19.

What is Covid-19 

COVID-19 is the infectious disease caused by the most recently discovered coronavirus. This new virus and disease were unknown before the outbreak began in Wuhan, China, in December 2019.

What are the symptoms?

The most common symptoms of COVID-19 are fever, tiredness, and dry cough. Some patients may have aches and pains, nasal congestion, runny nose, sore throat or diarrhea. These symptoms are usually mild and begin gradually. Some people become infected but don’t develop any symptoms and don’t feel unwell.

Most people (about 80%) recover from the disease without needing special treatment. Around 1 out of every 6 people who gets COVID-19 becomes seriously ill and develops difficulty breathing. Older people, and those with underlying medical problems like high blood pressure, heart problems or diabetes, are more likely to develop serious illness. People with fever, cough and difficulty breathing should seek medical attention.

How is Covid-19 spread?

People can catch COVID-19 from others who have the virus. The disease can spread from person to person through small droplets from the nose or mouth which are spread when a person with COVID-19 coughs or exhales. These droplets land on objects and surfaces around the person. Other people then catch COVID-19 by touching these objects or surfaces, then touching their eyes, nose or mouth.

People can also catch COVID-19 if they breathe in droplets from a person with COVID-19 who coughs out or exhales droplets. This is why it is important to stay more than 1 meter (3 feet) away from a person who is sick.

WHO is assessing ongoing research on the ways COVID-19 is spread and will continue to share updated findings.

How long is the incubation period of Covid-19?

The “incubation period” means the time between catching the virus and beginning to have symptoms of the disease. Most estimates of the incubation period for COVID-19 range from 1-14 days, most commonly around five days. These estimates will be updated as more data become available.

Above information provided by WHO





Those with impaired hearing now have access to a video call service platform at the Contact Centre of the National Health Service – SNS24.



The following information has been published officially by the DGH on its social media sites such as its FACEBOOK (FB) pages and is reproduced here for convenience – please see the DGH FB pages for more details.

This advice covers two situations, when an individual leaves the house, and again when they return home.
Recommended Actions when out of the home:
– Wear long sleeved clothing to avoid unnecessary exposure.
– Wear a mask before leaving the house.
– Throw paper tissues in the bin immediately after use.
– Wash hands or use alcohol gel after touching any surfaces.
– Use paper towels to touch surfaces
– Cover nose and mouth when coughing or sneezing.
– Maintain a distance of 2 metres from other people.
Actions Best Avoided:
– Avoid using public transport.
– Avoid paying with cash, use other methods, but if used wash hands afterwards.
– Avoid wearing jewellery and accessories and tie up long hair.
– Do not touch your face unless you have clean hands.
– Avoid unnecessary contact with other people, animals or objects.
Recommended Action on your return:
– The objective is to minimise the risk but it is recognised it is not possible to disinfect everything…
– Leave shoes, and outdoor clothes in a bag at the entrance.
– Try not to touch anything before washing hands.
– Leave keys, purse, wallet in a container near the entrance.
– Clean your mobile phone with the recommended wipes.
– Using gloves clean all areas which may be contaminated.
– Wash dog paws with suitable product for their skin.
– Wash outdoor clothes at 60 degrees


General advice COVID-19:


The PDF leaflet for the following and more information can be downloaded at the foot of this page.

If you have any of these symptoms:

• Recurrent and persistent cough;
• Fever (37.5 degrees Celsius or higher)

You should preventively stay at home for 14 days, and call to SNS24 (808 24 24 24), which in
case of need will direct you for the most adequate healthcare institution.

Advice on staying at home:

• Don’t go to work, to school, to the pharmacy, or any healthcare unit or hospital
• Don’t share house divisions or clean it after every utilization;
• Avoid close contact with other people;
• Do not receive guests;
• Wash your hands before interacting with pets

When should I contact the National Health Service (SNS24)?

• When you feel your symptoms will not improve at home;
• When your condition detreorates;
• Your symptoms do not improve after 14 days;

How do I contact with the National Health Service?

The General Directorate of Health (DGS) supplies three ways to obtain access
to information

atendimento@sns24.gov.pt – to make questions about COVID-19 disease
Phone number SNS 808 24 24 24 – if you suspect you have COVID-19
Phone number 300 502 502 – to make questions about the period of quarantine, medical absence leaves to provide assistance to relatives.

What can I do to help prevent the spread of Coronavirus?

Director General of Health Portugal in line with the WHO recommends recommends hygiene measures, respiratory etiquette and food safety practices to reduce exposure and transmission of the disease:

Wash your hands frequently

Wash your hands frequently with an alcohol-based hand rub or soap and water.

Why? Washing your hands with an alcohol-based hand rub or soap and water kills the virus if it is on your hands.


Practice respiratory hygiene

When coughing and sneezing, cover mouth and nose with flexed elbow or tissue – discard tissue immediately into a closed bin and clean your hands with alcohol-based hand rub or soap and water. In general, use a face mask as soon as you have other people around you.

Why? Covering your mouth and nose when coughing and sneezing prevent the spread of germs and viruses. If you sneeze or cough into your hands, you may contaminate objects or people that you touch.


Maintain social distancing

Maintain at least 2 metres  distance between yourself and other people.

Why? When someone who is infected with a respiratory disease, like 2019-nCoV, coughs or sneezes they project small droplets containing the virus. If you are too close, you can breathe in the virus.


Avoid touching eyes, nose and mouth

Why? Hands touch many surfaces which can be contaminated with the virus. If you touch your eyes, nose or mouth with your contaminated hands, you can transfer the virus from the surface to yourself.

For more information, search in the microsite of the General Directorate of Health (Direção Geral da Saúde -DGS) https://www.dgs.pt/corona-virus