How to Make Sure Social Distancing and Self-Isolation Don’t Hurt Your Mental Health
What may have seemed impossible a week ago, when we were discussing the best way to clean our hands, is now occurring in the United States. A lockdown is occurring throughout the cities. Many bars and restaurants no longer offer table service. No longer showing in area theaters. There has been a significant drop in airline traffic. The seasons of many sports leagues have been canceled. People are calling off their weddings.
To prevent the spread of coronavirus and allow hospitals time to treat the ill, we are isolating as part of a worldwide "social distancing" initiative. Top health officials have recommended that we all stay inside for at least 15 days, if feasible, work from home if we can, and stay in bed if we are ill or in a high-risk category.
Naturally, we must watch out for one another, remain at least six feet apart, and steer clear of any unplanned get-togethers. But there is cause for fear about our sanity. "Because social contact is such a fundamental human need, we suffer both mentally and physically without it," says Jud Brewer, MD, PhD, a neuroscientist, addiction psychiatrist, and associate professor of behavioral and social sciences at Brown University School of Public Health, to Health.
While we’re practicing social separation, it’s crucial to remember that isolation is not the same thing as loneliness. The difference between isolation and loneliness, as defined by Brewer, is psychological rather than geographical. The two are connected closely yet do not constitute the same entity. High blood pressure, disturbed sleep, immunological stress responses, and mental decline are all closely linked to isolation. Those who are alone are more likely to suffer from mental health issues including despair and anxiety.
Those who suffer from anxiety may have a heightened sense of vulnerability as the world looks to enter uncertain times. "Many people are not used to being alone," Tara Well, PhD, associate professor in the Department of Psychology at Columbia University’s Barnard College, tells Health. When we’re anxious, it’s human nature to seek comfort in the company of others. According to her, even introverts experience this.
Professor of psychology at the University of Texas at Austin and author of "Depression and Distancing," Art Markman, PhD, tells Health that people with depression may be more vulnerable during periods of physical separation. "One of the greatest dangers, especially at a time like this, is the temptation to dwell in pessimism." If you can’t talk about your worries and get feedback from others, according to Markman, you’ll never break the pattern. In addition, "for people who are prone to depression who want to isolate, it boosts your mood to be around other people," he says. "You may find yourself not only descending into a pit of despair, but also experiencing a profound sense of confinement."
The modern ideal of social isolation is to feel alone but not alone. Some suggestions are provided below.
Contact others face-to-face
Nowadays, people are just as likely to communicate with one other online as they are in person. Brewer argues that not all alternatives are the same, especially when there is no human interaction involved.
"Standard social media interactions of rapidly scrolling through the activities of others, superficially commenting on posts, and generally engaging in activities that promote comparison of your situation to others, is not helpful and likely even harmful," he writes. Instead, "make use of social media and other communication tools to have deep exchanges with a select few."
While you’re away from the workplace (Glossier recently did a major one! ), Brewer proposes keeping in touch with your loved ones by setting up a video chat or holding frequent video meetings with your colleagues. Quality, not quantity, is what really counts, as Brewer puts it. It wouldn’t surprise me if, once this crisis is through, some of us find that we’ve become closer to one another because we’ve learned to communicate in new ways.
Do meaningful things
It’s probably not healthy for your mental health to constantly check for new COVID-19 updates. Instead, focus on productive activities. Brewer writes, "These can include everything from housework to reading to beginning that project you’ve been unable to begin." Engaging with the environment reduces the likelihood that we would obsess about things beyond our control because it forces us to employ the more recent, rational regions of our brain.
Hang with pets
Having a pet can be incredibly comforting and beneficial for our well-being. Studies show that physical contact with pets can increase the production of hormones like dopamine and serotonin, which can improve our mood and reduce feelings of anxiety. When we’re feeling lonely, spending time caressing our pets can provide a great source of solace.
Engaging in activities with our pets, such as playing fetch, can be a wonderful way to bond and enjoy their company. Additionally, taking them for a leisurely stroll can benefit both their physical and mental health, as well as provide us with a chance to connect with nature.
It’s heartwarming to hear that you have such a strong affection for your pet. Cherish these moments and continue to show them love and care. They can be a tremendous source of joy and support in our lives.
Keep your sense of humor
Don’t stop messaging your pals hilarious memes. Keep on viewing those ridiculously foolish movies. You can giggle at the absurdity of your current circumstance. Markman advises his readers to stay smiling and never make jokes at other people’s expense.
Markman comments, "It is very easy to be very serious about everything right now." The situation is dire, of course. Many individuals are ill, and some of them are on their last legs. But if you go back through time, you’ll see that the people who kept their sense of humor through the harshest crises were the ones who emerged from the ordeal in the finest mental health.
According to Markman, "gallows humor" was created so that people might laugh about death and make a terrifying topic more bearable. "It’s priceless to be able to joke with friends about how lonely you are," he adds. The "ability to find humor in anything" is a great asset to humanity, he says.
Reach out to those who might be worse off
Perhaps the prospect of being alone scares you. You may be able to think of a few people who have it worse than you do. Perhaps they suffer from severe depression or another documented disease, or perhaps they are just predisposed to feeling lonely. So, if you want to have meaningful relationships with others, you need make an effort to connect with them.
Markman suggests considering "that list of people who may not have people that they get to talk to." Be sure to get in touch with them by calling or sending a letter. While business may be brisk in some sectors, many individuals, for better or worse, are enjoying a little of downtime. Do everything you can to help those you know who may be experiencing financial hardship. Communicate with those you know who are in similar situations. Send a first text or phone message to let them know they have company.
Think about your children, your great-aunt in a nursing facility across the country, your buddy who is newly single and living on their own, or your brother whose work may be suffering during this crisis, and direct your attention toward them as you would like others to do for you.
Exercise, preferably outdoors
Spend as much time as possible outside, where the infection is less likely to spread. Even better than being outside is running into a buddy or two when you’re out on a hike or bike ride. Markman argues that being outside is a risk-free activity. You may be near [a buddy] in the open air provided you maintain some physical space.
Markman adds that physical activity has positive effects on the mind. If you want to get in a workout but your local gym is closed, you may always go for a walk or ride your bike outside. As the temperature rises, you’ll be able to spend more time outside enjoying the sunshine and getting some exercise, both of which have been shown to improve mood.