On the Self-Isolation Survival Guide
Crazy times! Check out our Self-Isolation Survival Guide Infographic and all our Coronavirus coverage here. Stay safe and don’t forget to wash your hands!
These are troubled times. The world is collectively navigating the COVID-19 pandemic. The outbreak of the novel coronavirus is both aided and combated by the enablers of globalization. Increased pace and frequency of travel leading to transmission of the virus, but also the pace and frequency of information transmission that helps to warn and prepare countries and people about the outbreak.
As national governments, workplaces, citizens, and even celebrities call upon us to engage in the practice of social distancing, many are faced with navigating a new model of human interaction that feels… inhuman.
I know many people in self-isolation* are having a hard time. This week: THE SELF-ISOLATION SURVIVAL GUIDE! Why is social distancing hard Psychologically and tips and tricks to make it easier. Read on…
*I define self-isolation, social distancing, and quarantine at the end of the article :)
Why is Self-Isolation Hard On Your Mental Health?
Before we get into the mental health side effects, I’d like to acknowledge a few other negative side effects that are the product of social distancing as a result of COVID-19: hardship for businesses (small businesses in particular), the self-employed, disruption to extracurriculars like sports, travel, and even big life events like weddings. I hear you and know this isn’t ideal. But stopping the spread of COVID-19 and reducing death tolls is very important. Now back to the regularly scheduled doom and gloom: the negative side effects of social distancing on mental health.
Worrying
It’s natural that your mind wanders to the reason why we’re in isolation in the first place. How are we to accurately gage the gravity of what’s happening out there? The Availability Heuristic might be at play and might be playing a part in why you are worrying. We tend to make judgements about the likelihood of an event based on how easily or vividly an example of that event comes to mind. It just so happens that we are being confronted with lots of media coverage that is shocking (thus making the memories vivid) and frequent and recent (making it easy to recollect). This can make rare events seem more common, which can make the risks of COVID-19 feel all the more imminent and threatening. These feelings of threat and worry, for ourselves, our community, or even globally, can cause stressors that take a toll on mental health.
Additionally, you are likely experiencing a change to your normal routine. That’s another signal that something ‘isn’t quite right’, and might raise stress as well.
Survival Guide - What to do:
As much as you can, stick to your normal routine. This will increase your sense of control over your time. Or, if you are feeling spicy (like me!), make a new routine! Here is ours, written on a chalk board:
A schedule can add structure to an otherwise structureless day.
Limit your exposure to alarming or stressful COVID-19-related content. Be advised of critical news and communication from your public health officials, yes, but have control over when and where you are exposed to information. If you need to, make designated times of the day for checking the news, or ask someone just to give you some ‘need to know’ highlights.
Challenge the stories you’re telling to yourself. The reality is that this situation is still unfolding, and many pieces of information that would otherwise indicate how this will impact our lives is not fully baked. Don’t let the worst-case scenario bias take hold, fixating on the worst-case can lead to sub-optimal decision-making and behaviour (anyone out of toilet paper?). When your brain is playing out the doomsday scenario, put it in check by asking ‘is that actually true’? It’s probably not as bad as what you’re imagining. Questioning these thoughts is a great way to break the cycle of anxiety.
Meditate. It’s simple, low-cost, and has proven psychological benefits in helping to quiet stress and anxiety. Headspace, a meditation app, is offering it’s programming for free during COVID-19.
Be like this fox and concentrate on what you can control.
Social Isolation & Lack of Connection
The practice of quarantine was super effective in curbing the 2003 SARS outbreak; however, studies of those quarantined showed signs of psychological distress. In a study of individuals who were quarantined in Toronto as a result of exposure to SARS, 28.9% showed symptoms of PTSD, and 31.2% showed symptoms of depression. These symptoms were intensified the longer the individual was in quarantine, or if the individual personally knew someone who had been diagnosed with SARS. These symptoms were made even worse if the person in question was less affluent.
Restricted freedom and a sense of loneliness are likely to have played a part. Loneliness is already of concern in society these days. What’s the difference between loneliness and social isolation? Loneliness is the discrepancy between desired and perceived social relationships, whereas social isolation is a lack of contact with society. The former is considered more an involuntary (and sometime temporary) deficit in social contact. It’s like the difference between a fact and how you feel about that fact (i.e, you could be socially isolated but not feel lonely). Loneliness is consistently found to be related to negative health outcomes like high blood pressure, cardiovascular disease, and depression. This is because social relationships are vital to human well-being. Having meaningful connections with family, friends, or a community, increase a sense of happiness and self-worth.
In the face of having to keep our social distance in the midst of COVID-19, it is more challenging to have moments of meaningful connection that can fulfill these needs, and you might be left feeling lonely. Not only are we unable to gather socially or for our hobbies, but many workplaces are turning to remote working, disconnecting us from that community, as well as symbols and routines for those whose identities are highly tied to their work. It’s totally okay to feel this way – now more than ever we need to learn how to navigate forging connection from afar.
Survival Guide - What to do:
Acknowledge and structure for connection. Maybe you didn’t realize that this is something we all need in our life for well-being. Now that you know you are missing it, we can be more intentional about finding space for it. Make sure you are ‘connecting’ a few times a day.
Are you self-isolated with others? (Yes I know I said “self” isolated. Whatever). Leverage that proximity for some quality connection time. I’m talking about getting off of the computer and playing a game, having a chat, going for a walk, etc. To those of you with young kids, I know you’re already rocking those back-pocket games.
Are you self-isolated alone? I think y’all are maybe the most at risk of loneliness. Try scheduling a FaceTime date with a friend, or even a phone call. Likely other people won’t realize that they are lacking connection too; you could be helping someone else by helping yourself! Try aiming for one non-work related call or FaceTime a day.
Help someone else. Small acts of kindness can improve your sense of well-being, happiness, and sense of connection. What is a nice thing you could do for yourself or a stranger? Canadians are leading the way with ‘caremongering’ to offer help to at-risk people in local communities. Aw. That’s the kind of viral action I like to see :)
Beware of Social Media
Social Media was already making you miserable. Now with all this time on your hands from not having to commute into the office (that’s the only time back I’ve been given, work is still a bit nuts!), you’re spending your day browsing Instagram. Okay, let’s face it, many of you spend hours a day on social media (research says: 2hrs 22mins a day AVERAGE – some people spend more than that!!!). Research has found that smartphone use increases when we’re bored or fatigued. Sounds like social distancing is a perfect storm for social media!
Recent research has even found that looking at your phone as a break from work can actually make you feel more bored, rather than like you’ve had a bit of relief from taxing work. It’s also fairly addictive – so being lulled into using social media more might harm you when and if social distancing ends.
Social media can enhance feelings of loneliness and social isolation, which we are already far more at risk for under social distancing protocol. This might seem counter-intuitive, isn’t social media social as it allows me to see what all my friends are doing? Research has found that not only does connecting on social media not decrease well-being and satisfaction, it undermines connections and doesn’t compare to the powerful nature of offline connections. Don’t fall into the trap! Speaking about trapped, when you have your freedom restricted, it might become difficult to see pictures posted of others in different environments than yours, social media has already been linked with social comparisons that are unhealthy for our mental health.
Just put down the phone, and no one gets hurt.
Put down the phone and no one gets hurt!
Survival Guide - What to do:
Social media is not all bad, it’s just that not all apps are created equal. Some are better than others at forging a genuine moment of connection. Avoid ‘superficial connection’ apps where you just aimlessly scroll like Facebook and Instagram. Instead, I’d suggest Facebook messenger, email, FaceTime, or text messages. Or maybe just pick up the phone and give your buddy a call!
Place limits on your social media usage. Imagine social media as… candy. It’s sweet when we are eating it, and then after we feel a bit gross. If you limit how much candy you eat, you’ll feel less gross. Try being more intentional about when you reach for your phone to browse your socials. This way you can control what you are exposed to. For example, if you browse Facebook, you are more likely to be exposed to a host of news articles – only some of which are true. But perhaps checking Instagram will make you feel more trapped in your own home. You get to decide which is most digestible for you in this moment.
Avoid checking social media before bed. The screen time isn’t good for your quality of sleep anyway!
It’s not just your friends on social media, other players are there too (like advertisements or groups with politically motivated beliefs). There might be sources posting news that is very scary. Remember, they are doing that to get your attention and to get you to keep reading.
As the global situation continues to develop, we are still unable to tell just how long social distancing protocols will be in effect. To best contain the virus, we need everyone to comply with social distancing. Part of that is alleviating the strain and negative impacts to mental health to make social distancing sustainable for the majority.
It might be hard for people to recognize the fundamentally important nature of taking care of their mental health in this context. I leave you with some parting words of advice:
Be intentional in taking care of yourself and your mental health. Make a plan – it’ll help!
Be kind to others. Shaming people into social distancing is less effective than applying empathy and help.
Wash your hands!
With love from a safe distance,
Dr. D
Key Terminology
Okay, first of all, what is self-isolation? According to Public Health Ontario, it means staying home, limiting visits, avoiding contact with others, and keeping distance. It is our weapon in slowing or stopping the spread of COVID-19.
Second, what is social distancing? Very similarly, it is changes to behaviours that lowers your contact with others. Avoiding public spaces, social gatherings, working from home, and no shaking hands. With healthy people practicing social distancing, it lowers the risk of infection and hopefully reducing the size of an outbreak.
Third, what is Quarantine? Quarantine is the act of separating persons who have been exposed or potentially exposed to an infectious agent (and thus at risk for disease) from the general community.
All of these things mean: less time around other people, friends, and loved ones, restrictions on where you can go, and changes to your normal routines.
