The COVID-19 virus shook the world in a matter of weeks and with it, came our need for social distancing. The declaration of a pandemic came with a surge of government-enforced rules and regulations. From social distancing and quarantining to concerns about school closures, job lay-offs, and panic buying, we’re all struggling to cope with this new lifestyle we’ve found ourselves in.
Spending weeks at home with few resources and social contact can take a toll on our mental health. However, these are changes we need to accept to stop the spread of the virus and flatten the curve. The good news is, there are many things you can do to manage your mental health while social distancing. To learn more, keep reading!
Social Isolation & Loneliness
Social distancing means physical separation from other people, voluntarily or necessarily, like in the case of COVID-19. Most of us are used to meeting with friends, co-workers, and family on a regular basis. However, the new guidelines forced us to suddenly stop our normal social lives. This means no more gym sessions, religious observance at church or the synagogue, clubbing, or eating out at restaurants. Our favorite sources of entertainment continue to be canceled, including sports, concerts, and movie premieres. Suddenly, important milestones like weddings, Bar Mitzvahs, and other big parties can’t happen, causing anxiety for everyone involved. Conferences and workshops for professional development are being canceled, and universities are no longer physically in session, resulting in a sense of separation and distance from our colleagues and peers.
All of these changes caused by social isolation can lead to feelings of loneliness. Unlike short periods of isolation, loneliness is an internal, deep, and lasting feeling of unhappiness associated with a lack of meaningful social connection with others.
Effects of Social Isolation
Humans are social beings by nature. Even the most introverted of people, like myself, need human interaction, especially during stressful times. We all lean on our friends and loved ones for physical emotional support. However, with social isolation, we may not be able to get the support we’re currently seeking. This can hinder our ability to cope with our new lifestyles, increase anxiety, sadness, and irritability, reduce our productivity and energy, and cause body pains and sleep problems.
Social isolation can exacerbate anxiety and depression in those who already suffer. Additionally, social isolation can increase the risk of developing these problems. There may also be anxiety about loved ones catching the virus. You may also be feeling stressed about potentially being laid off, and the financial strain associated with the virus. Students may be feeling stress and anxious about switching to online learning and exams, right at the busiest part of the semester.
You may also be feeling a little depressed. Your entire daily routine has shifted, and it may even feel like you’re living the same day over and over again. It’s only been a week of social distancing, and I’m already experiencing this. It’s also normal to be feeling lonely over not being able to go out and to be feeling irritable, angry, and frustrated about panic buying, canceled trips, and a lack of control. The good news is, there are many ways to manage these symptoms to maintain some sanity.
Tips to Manage Your Mental Health while Social Distancing
If you’ve been struggling to deal with this difficult period of social distancing and isolation like me, here are some tips to help you manage your mental health.
Find Ways to Maintain Communication
- Stay social: Remember, social distancing doesn’t have to mean social media distancing! Make sure to stay in touch with friends and family through video, phone calls, text messaging, and good old-fashioned social media. Now may also be a good time to teach an elderly person you know how to use these tools so they can stay connected too. The elderly are more at risk of developing loneliness, especially during these times.
- Give back: Consider doing something good for those who need help. You’ll feel better knowing you did something nice for someone else. This could mean getting groceries for your elderly neighbor or immunocompromised loved one. Of course, make sure to maintain safe social distancing at the store. Being kind to others is not only good for them, but also for your immune system!
- Get outside: You don’t need to stay locked up in your house to maintain social isolation. Go for a walk or run around your neighborhood. Just make sure to stay clear of any social areas, keep a 2-meter distance from people on the street, and practice hand waving instead of handshaking.
- Group chat: Working or studying from home? Starting a group chat with your peers and colleagues can keep you motivated and engaged in productive socialization.
Work on Yourself
- Learn something new: Lots of beneficial social activities are now using online platforms to run. Exercise with online yoga, ballet, and workout classes, or stay cultured with free online museum tours, Broadway viewings, and online book clubs.
- Lift your spirits: To manage boredom and stay happy, engage in any hobbies you love. This could mean playing board games, reading, listening to music, organizing your drawers, or doing arts and crafts.
- Keep a routine: In times of chaos, we can all benefit from having a little structure. Make sure you’re maintaining as much normalcy as you can, by getting dressed, waking up, eating, and working at your regular times.
- Manage anxiety: Consider this period of social distancing an extended mental health leave. To manage your anxiety, exercise, meditate, practice some yoga or mindfulness, and get enough sleep. This also means taking a break when you need one, whether it be from school, work, and even the NEWS! Steer clear from fake news sites or clickbait titles. Instead, pick a few reliable news sources and only check on them once or twice a day.
- Remind yourself: This is a temporary period of self-isolation meant to protect us all by hopefully reducing the spread of the virus. Engaging in social distancing helps EVERYONE! So, try not to think of worst-case scenarios and stay positive.
Get Professional Help
During this period of self-isolation, if you notice you are:
sad a lot of the time, worried, tired, have difficulties with sleep, more irritable with your loved ones, agitated, or experiencing any other changes that concern you, consider contacting a therapist for phone or video sessions.
Video sessions are called “video therapy,” and phone sessions are called “teletherapy.” Research has shown that therapy over video and phone can be as effective as traditional, in-person sessions. Patients and therapists report that they feel very happy with this option. If you’re hesitant, you can always try one session using these methods to see how you feel.
At the end of the day, what we all need right now is human connection and a relationship where we feel understood and cared for. This can be fostered in person, over the phone, or video, so don’t be afraid to seek help.
