Taking Care of Your Mental Health During Quarantine
The current social distancing and quarantine measures have restricted the mobility, social interactions, and daily activities of millions of people worldwide. Quarantine is often an unpleasant experience, due to being separated from a loved one, experiencing loss of freedom, uncertainty about the disease, and boredom. Prolonged periods of isolation can lead to negative mental health outcomes, even after quarantine has ended. The Go Get Fit team has put together this informative article about the possible mental health outcomes of quarantine, who is at risk of experiencing these things, as well as ways to cope if you or a loved one are struggling.
Who is at risk of negative mental health due to quarantine? Are some people more at risk than others?
Everyone experiences isolation and quarantine differently, but everyone is affected one way or another. Social isolation due to quarantine can be the catalyst for many mental health struggles, even in people who do not have a history of mental health illness. Some people may be more at risk of adverse mental health symptoms than others though. This includes children, adolescents, older adults, minority groups, people from lower socio-economic groups, females, and people with pre-existing mental health conditions. For those with existing mental health conditions, isolation may exacerbate feelings of anger, stress, and anxiety. People with a history of substance abuse such as alcoholism may also be at risk of experiencing additional complications arising from enforced social isolation. Many people in these vulnerable groups rely on programs and support networks that may be lost or interrupted due to COVID-19 restrictions.
How does quarantine affect mental health?
Humans are very complex, and there are many reasons why someone might be impacted by quarantine. There is evidence linking social isolation with adverse health consequences including depression, poor sleep quality, impaired executive function, accelerated cognitive decline, poor cardiovascular function and impaired immunity at every stage of life. We have outlined the top 6 most common reasons that mental health is affected by times of isolation and quarantine.
Fear of infection
Since COVID-19 is so new in humans, there is a very small existing body of research about the virus. This can lead to feelings of uncertainty, doubt, and anxiety among the general public. It is important to have patience during this time. As more information, research, and medicine is found, the risk of getting sick will continue to decrease.
Frustration and boredom
Quarantine has caused millions of people to experience a loss of routine, reduced social and physical contact, feelings of confinement, boredom, and frustration. These feelings can arise due to not being able to take part in community events, daily activities, or shop for basic necessities.
Finances
Financial loss is affecting an enormous number of people worldwide. Some people who are receiving financial assistance may feel that it is not enough, or the money might be slow to arrive. The socioeconomic distress caused by quarantine has been found to be a risk factor for symptoms of psychological disorders, as well as prolonged feelings of anger and anxiety lasting months after quarantine has ended.
Inadequate supplies
Many people do not have enough basic supplies, such as food, water, clothes, medication, or accommodation. This has been associated with anxiety, frustration and anger lasting 4-6 months after quarantine has ended. These feelings are also exacerbated by people experiencing mandatory 14 day isolation after being at risk of catching COVID-19.
Lack of information
People in quarantine may experience additional fear, anxiety, and stress if the information being shared about the virus is vague, contradictory, or confusing. It is crucial for health and government officials to be transparent and consistent with the information that is made available to the public. It is also important that people know the reasons why social distancing and quarantine can reduce one’s risk of getting the virus, and help lower the total number of cases.
Stigma
Stigma is a negative stereotype or negative association about a certain group of people. There have been increased occurrences of stigmatization and discrimination against people who have the virus, people from countries where the virus originated or are ‘hot-zones’, people who have traveled recently, or even health care workers. People who are stigmatized may feel isolated, avoided, and judged. This may lead to stigmatized individuals withdrawing from social connections, or even avoiding seeking help for illnesses not connected to COVID-19. The huge amount of information coming from social media and news outlets can lead to inaccurate misconceptions about the disease. General education and accurate public health information can help reduce stigmatization.
Four ways to improve your mental health during quarantine
Image obtained from Unsplash
Social interaction
Reach out to family members and friends. There are many ways to communicate with other people without having to see them in-person, such as video calls, phone calls, or direct messaging. Keeping in contact with others is important, especially when you or someone else is feeling overwhelmed.
Try going on a virtual walk! If your area allows it, try going on a walk while on the phone with a friend or family member. The fresh air can make it seem as if that person is right there with you.
Self-care
Make time for yourself each day to ensure that your needs are being met. Try setting reminders to drink water and eat your meals at similar times each day. This will help your body maintain a regular schedule, and will also help with maintaining a consistent sleep schedule.
Prepare ahead of time
The best way to stay safe during this time is to avoid public places as much as possible. Try stocking up on dry foods, such as rice, pasta, canned food or toiletries, and buying fresh produce every 2 or more weeks. Your local grocery store may even offer delivery services. This will give you peace of mind, knowing that your exposure has been limited.
Stick to a schedule
Trying to organize your days can be overwhelming, especially if you are working from home. Create designated times for work, leisure, chores, meals, physical activity, and sleep. Try to schedule work meetings at similar times - this can help maintain a consistent sleep routine. If you find you are bored, try doing activities that can keep your brain engaged, such as puzzles, reading, TV shows, or listening to music. Most importantly, take things one day at a time. Not everyone will manage to come out of quarantine with a new hobby, skill, or language learned, and that’s perfectly okay.
How to cope with feelings of stress and anxiety from this quarantine?
Know that some anxiety and fear about the virus is normal.
COVID-19 is a novel virus, and new information is being discovered every day. These are unprecedented times for everyone, so feelings of uncertainty and anxiety are valid.
Stay tuned in, and find credible information.
Stay informed by checking information provided by experts. A lot of information has been published about COVID-19, but not all information is accurate. Avoid unfamiliar websites or online discussion groups, where people post non-credible information without references. Be wary of things you read on social media, such as Facebook, Instagram, or Twitter.
Some reliable sources include:
The World Health Organization: https://www.who.int/emergencies/diseases/novel-coronavirus-2019
U.S Gov: https://www.usa.gov/coronavirus
Health Canada: https://www.ontario.ca/page/how-ontario-is-responding-covid-19
Australian Government: https://www.health.gov.au/news/health-alerts/novel-coronavirus-2019-ncov-health-alert/coronavirus-covid-19-current-situation-and-case-numbers
It is important to note that this does not mean you should spend all your time researching COVID-19. This can be overwhelming, so finding a balance is important. Limit checking sources to once per day, or less if possible. When catching up with people online, try not to talk only about the pandemic the whole time. It will give everyone a breather, and allow you to connect with them about other activities you have been doing during this time.
Assess your risk
A lot of data exists on the number of cases based on geographical location. It is helpful to know your personal risk due to where you live. The World Health Organization is a credible source, where you can check the current recent cases in your area: https://covid19.who.int/. You can also search your local public health unit to stay up to date on local regulations and case numbers.
Disconnect from Electronics
Try setting reminders to unplug from your phone, computer, gaming console, or tablet. It is important to give your mind some time away from social media, the news, and other things that might contribute to over-stimulation. During this time, try reading, meditating, or going for a walk.
Deal with problems in a structured way
When feeling stressed or anxious, it is important to take the time to reflect. Click here for steps that you can take to prioritize issues you may be having, and help you identify which feelings are worries that might not need to be immediately solved. Try practicing relaxation and meditation when addressing sources of stress that do not directly connect with COVID-19.
Try to avoid ‘What if’ scenarios
You may find yourself falling into a spiral of ‘what if’ situations, such as “What will I do if a family member gets sick, and I cannot take care of them?” or “What if I get the virus?”. This is a slippery slope that can lead one to think of the worst-case scenarios that can happen. Make sure to remind yourself of the many resources available to you, and try to think of times where you have overcome difficult and challenging situations in the past. Don’t be afraid to reach out to a friend, family member, or support line if you need help getting out of a mental spiral.
Do meditation and mindfulness exercises
This can be done in many ways, it depends on your personal preference. There are many apps that have guided meditations you can follow. Many people use yoga as a form of physical activity and meditation. Try doing activities that you find relaxing and enjoyable, such as reading, or listening to ebooks.
Avoid substance use such as alcohol, smoking, or vaping
Substance use might initially seem to help reduce stress or anxiety, but there are negative long-term effects. The lack of a regular schedule may lead some people to smoke or drink more than they used to, and this might be occurring without them even realizing it. If you feel that you are using substances but can’t seem to stop, reach out to a trusted friend, call a helpline, or contact your doctor.
Be kind to yourself
These coping strategies might take time to get used to, so be patient with yourself. Remember that many people are experiencing similar thoughts and feelings as you. Don’t be hard on yourself if you need a day for yourself and spend some time disconnected from the world.
Mental Health resources
If you, or someone you know is in a crisis, call your local helpline.
For Canadians:
Non-Local Help Lines
Mental Health Help Line - 1-877-303-2642
CCASA/Sexual Assault Crisis – 24 hours, 1.877.237.5888
Distress Line – 24 hours, 1.888.787.2880
Family Violence Helpline – 24 hours, 403. 234.7233
Kids Help Phone – 24 hours, 1.800.668.6868
Suicide Crisis Line - 1.800.SUICIDE
Addiction 24 hours HelpLine -1.866.332.2322
Centre for Online Mental Health Support
For live interactive mental health support online.
http://www.comhs.health/
For Australians:
Lifeline - 13 11 14
Beyond Blue - 1300 224 636
References
https://www.camh.ca/en/health-info/mental-health-and-covid-19
Life in the pandemic: Social isolation and mental health: https://onlinelibrary.wiley.com/doi/epdf/10.1111/jocn.15290
Mental Health Outcomes of Quarantine and Isolation for Infection Prevention: A Systematic Umbrella Review of the Global Evidence: https://papers.ssrn.com/sol3/papers.cfm?abstract_id=3561265
The psychological impact of quarantine and how to reduce it: rapid review of the evidence: https://www.sciencedirect.com/science/article/pii/S0140673620304608
Perceived social isolation, evolutionary fitness and health outcomes: a lifespan approach
https://royalsocietypublishing.org/doi/10.1098/rstb.2014.0114
