Isolation can cause mental health problems. We know this from studies done on but the recent COVID-19 pandemic has brought this issue into the spotlight. Social distancing and self-isolation has meant that most of us are now required to stay at home for extended periods, and the well-being effects are already profound. Here, we take a closer look at how isolation is impacting on mental health, and what we can do about it.
COVID-19 And Isolation
Countries around the world have put in place shelter-in-place orders, and millions of people are now having to adjust and adapt to being cut off from the society that we are all so reliant upon. Bars, cinemas, theatres, and restaurants are now closed across much of the country. We’re prevented from visiting friends or family. Social events have ground to a halt. Even the usual work routine has been disrupted with more of us being required to work at home instead of heading into the office each day. The social isolation this is causing is having a major impact on people’s health, both physically and mentally.
The problem is especially acute for those who live alone. Many millennials are living on their own in small apartments or studios. Others are living in a shared house with roommates that they barely know. For these people, robbed of their daily contact with the outside world, it is becoming increasingly difficult to cope.
Why Is Isolation So Damaging?
For those who struggle already with their mental health, perhaps suffering from depression or anxiety, isolation is extremely damaging. With none of the routines that they are so reliant upon to cope, it’s likely that negative behavior patterns will emerge, with maladaptive coping strategies becoming more prevalent. Drinking too much, smoking too much, and falling into destructive eating habits are all common when we’re under stress. Isolation is a seriously stressful situation, and this will lead to more people adopting these unhealthy patterns of behavior, causing further mental health problems in the long-run.
Even for those who have never struggled in the past with their mental well-being, isolation is presenting some serious issues. Many of us are very dependent on our social experience, thriving on the time that we spend with family, friends and even work colleagues. The routines of our everyday lives – going to the office, visiting loved ones, working out at the gym, grabbing a coffee on the way home – have all been suddenly taken away. That leaves us floundering in the dark, struggling to find ways of replacing those all-important simple things that we rely on to give us a sense of normalcy.
Many people have now spent several weeks in isolation, and already the cracks are beginning to show. It isn’t too hard to see why. In the long-run, isolation has been shown have major mental health impacts, and can even increase the chance of dying prematurely.
People with strong social connections experience less inflammation when compared with those who are lonely and isolated who suffer from chronic inflammation. Since chronic inflammation is linked to a host of medical issues like hypertension and heart problems, this signals a major issue for those who are suffering in isolation. Of course, these serious conditions are likely to arise after just a few weeks of lockdown. However, the impact will almost certainly be felt on mental health.
Even short periods of isolation can have immediate effects on human physiology, and for anyone with an underlying condition, the spike in stress levels could precipitate an acute event.
The Importance Of Personal Relationships
A key reason why social isolation is so damaging is because, as humans, we rely on our personal relationships to help us manage stress, and stress is a greater problem now than at any other time. The uncertainty of what’s happening at the moment in our lives and in the world at large is causing anxiety, even for those who have never suffered before. In normal circumstances, when we feel worried, anxious or triggered we can see solace from friends, family members or a counselor or therapist in person. Even spending time around other people can help to relieve those insular feelings. In lockdown, though, this is no longer possible. We can’t just pop to a friend’s house for a chat or visit family members for a little company. Instead, we’re stuck at home, and for those who live alone or with virtual strangers, depression and anxiety can rapidly mount up.
Humans are social creatures. Throughout history, we have relied on family structures and groups, so we naturally rely on interactions with others. When this is taken from us, it creates an enormous void that prevents us from living normally. While we know that social gatherings need to be curtailed to prevent the spread of the virus, it’s also important to acknowledge the impact that isolation will have on all of us, and especially on those of us who already suffer with mental health issues, and to find ways of addressing the issues.
Staying Connected
Although it isn’t possible to be physically together with friends or family, that doesn’t mean you can’t have any contact at all with others outside your home. Video calling, texting and phone calls can all help to reduce that feeling of loneliness and isolation. Of course, technology isn’t the ideal substitute to physical closeness, but at least digital engagement allows us to spend time, albeit virtually, with other humans.
Facetime and other video conferencing apps like Zoom are a brilliant way of staying connected with loved ones. While phone calls can be helpful, there is something special about seeing another person’s face. It can boost your mood and help you to feel less alone.
Finding A Positive Community Online
The internet has proven to be indispensable in these troubled times, especially online communities that allow you to make more friends beyond your immediate social circle. Seek out positive communities where you can chat with others about the things that are important to you. Whether that be a TV show, a band, or a good cause, it’s great to be passionate about your favorite subjects with other people who have the same interests as you. Take care, though, to avoid anything which encourages you to do anything that could be harmful to your mental or physical health.
Practice Mindfulness
Mindfulness is a useful and popular tool that you can leverage to relieve your stress and anxiety, and it’s proving to be especially helpful for those whose mental health is suffering due to social isolation. Practicing mindfulness involves focusing on the little things around you at any given moment to give you grounding and help to still the anxious thoughts in your head.
There are many apps that are free to download that will guide you through a range of meditation and breathing exercises that are useful for easing anxiety and clearing your mind. Yoga is another useful relaxation tool, as well as a good way of taking some exercise that is known to improve your mood. You can find beginner videos on YouTube that can get you started with this.
Reduce Your Social Media Exposure
When you’re in isolation, it can be all-too-easy to simply sit on the sofa scrolling through Facebook, Twitter or Instagram. However, this could be having a negative effect on your mental health. If there are any accounts that are making you feel angry, upset or anxious, this is the time to unfollow or mute them. Instead, take this opportunity to find more positive accounts that can help improve your mood and renew your positivity.
While you’re considering reducing your exposure to social media, it’s a good time to start thinking about limiting your exposure to the news and current affairs too. In difficult times like now, it’s tempting to check the news repeatedly all day long. Yet, this can negatively affect your mental well-being. Constantly reading or seeing stories about the number of deaths in your area, or the effects of coronavirus on the economy can simply worsen your mood and make you feel increasingly stressed, depressed and anxious. Try to stop watching the news so often. Allow yourself a short period each day to catch up on the important events and then switch off. Remove any news apps from your phone. If you’re really struggling, make a pact with yourself not to watch any news at all and ask a friend or a family member to update you by text or phone if an important event happens that you should know about.
Escape The Screen
You’re almost certainly spending more time in front of a screen in lockdown than you were before. With no other distractions, you’re probably sitting in front of the TV for most of the day, or scrolling through apps on your phone. While these are good ways of keeping yourself occupied, it isn’t healthy to spend too long doing this. Try escaping the screens for a while and picking up a good book. Whether you decide to re-read a favorite, try one of the classics, or indulge in some trashy fiction, there’s never been a better time to get into reading.
Have A Plan For Your Days
Normal routine is out of the window at the moment, and that causes a lot of stress. However, having no daily plan can lead to worsened mental health problems. Even though you may not be following your usual regime, take the time to plan your days anyway. Create a new isolation routine and stick to it. This will give you a renewed sense of normality and order. Ensure you’ve planned in time to care for yourself and do the things you love.
Be Productive
You’re probably feeling that social isolation is preventing you from being as productive as you would like. Without work, your usual classes, or your favorite outdoor pursuits, you may be feeling as if you’re stagnating at home.
Turn it round another way. Instead of looking at this period of social distancing as a waste of time, use it as an opportunity to do the things you always wanted to but never seemed to have time for. Whether that’s something practical like sorting your closet and repairing things around the home, or something more personal like learning a new language or honing a skill, you’ll feel more positive if you use this chance to better your living environment and yourself.
Reaching Out
Although all of these ideas can prove to be helpful in improving your mental health while you’re in isolation, unfortunately in some cases they just won’t be enough. If you’re finding it increasingly difficult to cope, particularly if you live alone and have nobody around to physically spend time with, it’s vital to reach out and get the help and support that you need.
If you can, call a family member or a friend and tell them how you’re feeling rather than struggling in silence. If you have nobody that you feel you can trust or talk to, call one of the many helplines out there that can help you. If you’re too anxious to actually talk to somebody on the phone, try emailing, texting or use a live chat service instead. There are many ways to find the help you need, so make sure that you take steps to get it before your mental health gets even worse.
Coping With Your Mental Health Issues In Lockdown
Although it’s clear that isolation has a negative effect on everyone’s mental health, for those who already suffer with conditions like anxiety and depression it can be even more damaging. Take steps to care for yourself while you’re in lockdown. Make the effort to stay connected virtually and digitally with other people, and take this opportunity to find new ways to improve yourself, your home and your life. Although social distancing isn’t easy for most of us, it will eventually come to an end, and soon life will return to something approximating normal. The key is making it through this difficult time so that you can emerge on the other side healthy and safe.
If you’re struggling with mental health issues while under a stay at home order or because you’re self isolating on your own, reach out to The Meadowglade. We’re here to help you figure out what comes next and how you can get on the path to better mental health!
