Psychology experts share their tips for safeguarding your mental health during quarantine
Updated: Sep 14, 2020
In a move that would have been unthinkable just months ago, quarantine and social distancing have now become commonplace globally as governments make concerted efforts to fight the spiraling coronavirus outbreak.
The measures, which have seen citizens from the U.S. to India either encouraged or enforced to stay in their homes, are deemed by medical experts as necessary in reducing the spread of the virus. But, the implications for people’s mental wellbeing cannot be overlooked.
A recent study from medical journal The Lancet notes that the psychological impact of quarantine can be great, resulting in a range of mental health concerns from anxiety and anger to sleep disturbances, depression and post-traumatic stress disorder (PTSD). Indeed, separate studies of quarantined patients of SARS, a previous coronavirus
The Lancet’s report found mental health concerns could be inflamed by stressors associated with quarantine, such as infection fears, frustration, boredom, inadequate supplies, lack of information, financial loss and stigma associated with contracting the disease.
That can be an issue not only for people with preexisting mental health concerns, but also those in seemingly good psychological health.
Identifying mental health concerns:The CDC notes that people should look out for signs of distressed mental health in themselves and others. Symptoms may include: — Fear and worry about your own health — Changes in sleep or eating patterns — Difficulty sleeping or concentrating — Worsening of chronic health problems — Increased use of alcohol, tobacco, or other drugs
Recognizing the problem, the World Health Organization this week released guidance on how people can protect their mental health during the outbreak.
“Humans are social animals,” professor Ian Hickie at the University of Sydney’s Brain and Mind Centre told CNBC Make It. “Prolonged quarantine or social isolation (without compensatory methods in place) will exacerbate anxiety, depression and a sense of helplessness.”
What individuals can do
However, as more and more people face the prospects of several weeks of quarantine or social distancing, individuals will also have to establish their own ways of preserving their mental health at home.CNBC Make It compiled the advice of psychology experts, as well as several health bodies, to find out their top tips:
Create a routine — Change out of your pajamas, shower and make a to-do of all the things you want to achieve each day to create a sense of normality and productivity.
Break up your day — Find tasks to break up your day and, where possible, change your environment for different activities.
Take care of your body — Eat healthily, get plenty of sleep and exercise daily. That could include conducting indoor workout classes, stretching and practicing meditation.
Help others — If you’re not under strict isolation rules yourself, and you’re in a position to do so, find ways to support those in need by offering to run errands and collect supplies for them.
Stay connected — Make the most of technology and stay in touch with colleagues, friends and family via phone calls, texts, social media and video conferencing.
Limit media intake — Stay informed about the situation via reliable sources, but limit your news and social media intake to avoid feeling overwhelmed.
Prepare medical supplies — The National Alliance on Mental Illnessadvises, where necessary, asking your doctor for extended prescription supplies to tide you over for quarantine periods.
Fight boredom — Make the most of catching up TV series, reading and exploring projects you have been putting off to beat boredom and stay mentally active.
Avoid burnout — Set strict limits to your work to avoid becoming overwhelmed and make time to unwind.
Focus on the positives — Amplify good news stories and honor caregivers working tirelessly to resolve the situation.
Take one day at a time — Try not to project too far into the future. Remember that these are temporary measures and you are not alone.