by Breagh Newcombe, MSc, PhD Student in Clinical Psychology, University of New Brunswick
Social isolation is a term we have become all too familiar with. While some of us may be enjoying the excuse to stay home and keep to ourselves, others are struggling with this new lifestyle. Although everyone reacts differently to stressful situations, such as the COVID-19 outbreak, some typical reactions may include fear, anxiety, resentment, boredom, loneliness, anger, hopelessness, and depression. During times of uncertainty, it is helpful to remember what is in our control. The following is a list of advice for taking care of your mental health during this time of prescribed social isolation:
Social isolation doesn’t mean emotional isolation. Just because you are being asked to physically distance yourself from the world does not mean you have to emotionally distance yourself as well. It is important to stay connected with friends and family during this time using whatever means possible (online gaming, texting, phone calls, video chats).
Manage the Stress. This is going to mean something different for everyone, and it’s important that you are doing things that give you peace rather than things you are feeling pressured to do. This could include reading, watching T.V., meditating, journaling, cooking, baking, taking a bath, exercising, or finding a way to help others. What’s important is that you find what works for you. Due to social isolation many people may not be getting the physical affection they are used to, finding ways to feel physical comfort can help with this (e.g., wrapping yourself in a cozy blanket or taking a hot bath). It is also important to focus on the positives during this time such as increased time to spend on family activities or hobbies.
Create a routine. Some people find the idea of a schedule to be daunting, but again, it’s important to find what works for you. Having a routine does not mean every hour of your day needs to be planned, but creating structure can help to curb boredom, break up your day, and prevent burnout. You will likely be exposed to a lot of mixed messages in the media about what you should be doing during this time (e.g., exercising, finishing projects, cleaning), but creating a routine is about figuring out how you want to spend your time. Making a schedule is less about the specific activities you are scheduling and more about creating a sense of structure and giving purpose to your actions.
Stay informed but set boundaries. The uncertainty of this pandemic can cause a lot of fear and anxiety. It is important to keep up with changing public safety policies and to understand the risk COVID-19 poses to yourself and to others. Nevertheless, it’s advisable to set boundaries for yourself about when you will allow yourself to read/watch news (never before bed) and the mediums (TV, social media, internet) you will use. Ensure you are getting your information from credible sources, such as the Government of Canada, World Health Organization, or Center for Disease Control and Prevention. Connect with people you can calmly discuss the news with while avoiding the topic with people who only make you more anxious.
Take things one day at a time and remind yourself that social isolation is temporary. Maybe take the lead from a puppy - who lives only for the joy of the moment - our pets are enjoying this time!
Social isolation is a term we have become all too familiar with. While some of us may be enjoying the excuse to stay home and keep to ourselves, others are struggling with this new lifestyle. Although everyone reacts differently to stressful situations, such as the COVID-19 outbreak, some typical reactions may include fear, anxiety, resentment, boredom, loneliness, anger, hopelessness, and depression. During times of uncertainty, it is helpful to remember what is in our control. The following is a list of advice for taking care of your mental health during this time of prescribed social isolation:
Social isolation doesn’t mean emotional isolation. Just because you are being asked to physically distance yourself from the world does not mean you have to emotionally distance yourself as well. It is important to stay connected with friends and family during this time using whatever means possible (online gaming, texting, phone calls, video chats).
Manage the Stress. This is going to mean something different for everyone, and it’s important that you are doing things that give you peace rather than things you are feeling pressured to do. This could include reading, watching T.V., meditating, journaling, cooking, baking, taking a bath, exercising, or finding a way to help others. What’s important is that you find what works for you. Due to social isolation many people may not be getting the physical affection they are used to, finding ways to feel physical comfort can help with this (e.g., wrapping yourself in a cozy blanket or taking a hot bath). It is also important to focus on the positives during this time such as increased time to spend on family activities or hobbies.
Create a routine. Some people find the idea of a schedule to be daunting, but again, it’s important to find what works for you. Having a routine does not mean every hour of your day needs to be planned, but creating structure can help to curb boredom, break up your day, and prevent burnout. You will likely be exposed to a lot of mixed messages in the media about what you should be doing during this time (e.g., exercising, finishing projects, cleaning), but creating a routine is about figuring out how you want to spend your time. Making a schedule is less about the specific activities you are scheduling and more about creating a sense of structure and giving purpose to your actions.
Stay informed but set boundaries. The uncertainty of this pandemic can cause a lot of fear and anxiety. It is important to keep up with changing public safety policies and to understand the risk COVID-19 poses to yourself and to others. Nevertheless, it’s advisable to set boundaries for yourself about when you will allow yourself to read/watch news (never before bed) and the mediums (TV, social media, internet) you will use. Ensure you are getting your information from credible sources, such as the Government of Canada, World Health Organization, or Center for Disease Control and Prevention. Connect with people you can calmly discuss the news with while avoiding the topic with people who only make you more anxious.
Take things one day at a time and remind yourself that social isolation is temporary. Maybe take the lead from a puppy - who lives only for the joy of the moment - our pets are enjoying this time!
