We know that in response to the COVID-19 pandemic, all nonessential activities have been canceled and physical distancing has been put in place across the country, urging the public to stay at home in an attempt to slow the spread of the virus. But what will the psychological effect of isolation have on our mental health in the months to come? Psychologist Kelly Horner shares some insight below.
IMPACT OF ISOLATION ON OUR MENTAL HEALTH
Isolation, over time, without a doubt has an impact on our mental health and overall well-being. The impact, though, is one of those things that may be unpredictable from person to person. It’s really dependent on the person that you are and how socially distant you have become (i.e. whether you're in isolation alone or if you're with your family or a partner). If you're on your own, it may have a bigger impact on your well-being, compared to being isolated with family members.There are pros and cons to being isolated with yourself, and with your family, but it's always important to remember there can be positive aspects to being in isolation, if we are viewing it through the right lens. You can build closer relationships to people that you haven’t had time to do in the past. There’s time to work on yourself and develop skills or hobbies you may have put off when your life was busier.On the flip side, people that are alone and already have anxious tendencies can become more easily upset, anxiety-filled and lonely.While in some ways we are all still in this together, it helps when everyone can understand where people are coming from and how they feel to have more compassion towards how mental health has an impact on our daily lives, even while isolated or physical distancing.[video_embed id='1924159']The dos and don'ts of self-isolation and quarantine[/video_embed]
RISKS ASSOCIATED WITH ISOLATION
The major risks for people isolating on their own can be hugely related to their age range. Those people that are 20-40 years old might have alternative ways of connecting with family and friends virtually. It might be easier for them to stay connected with the outside world, whereas someone later in life (ages 50+), there may be a gap on how they stay connected.
One 2004 study found that Toronto residents quarantined during SARS displayed symptoms of depression and PTSD – SARS was also an illness that burned out quicker than COVID-19 is on track to, so at this point there is no clear data on the link between mental health and this specific virus since it will take longer to get under control. People with a pre-existing mental health issue, like an anxiety disorder, would be more vulnerable to experiencing negative psychological effects of self-quarantine, as would the elderly, who may not have the same social contacts younger people do, or even access to practical things like food and clean laundry.Isolation and loneliness can increase the risks of mental health issues such as depression, dementia, social anxiety, and low self-esteem. For example, a person might develop depression because of intense loneliness, then feel even more isolated because of their depression.
ISOLATION IN SENIORS
There are two things that can attribute to a greater sense of loneliness in the elder communities:Many of them are restricted when it comes to online options (although some always amaze us with how mobile they are online), but for the large part many of seniors will not have immediate connection with family members or friends because their digital access is limited, which in turn creates an even greater sense of isolation in their life that may have not been there before.These are unprecedented times and a lot of the elderly might not understand the gravity of this situation. It might take more time and effort to keep reminding them that this is important that everyone isolate and do errands for them, which could in turn, strip them of some of their independence / routines – something that seniors really try to hold on to. Once that feeling is gone, we tend to see a bit more of anxiety and depression creep in.It is important to remember to keep the seniors in our lives social in ways that they are comfortable with! Reverting back to old school ways of communicating over the phone, which will decrease isolation. A phone call seems so simple, but for older generations it means so much.Meeting them where they are comfortable with tech is an important thing to remember. For a lot of seniors, they may already be struggling with some slight memory loss, so depending on a lot of technology can become a barrier and frustration if they can’t remember each step it takes to use it correctly.[video_embed id='1941697']How to help seniors navigate the COVID-19 pandemic[/video_embed]
ISOLATION WITH MENTAL ILLNESS
Health anxiety and OCD certainly can increase in symptoms during a time like this. The important thing for people who have struggled with these types of mental health issues in the past is to listen to yourself and enter into treatment if you feel the anxiety is taking over your life. Flags of this can be if you are altering your way of living more drastically than the government of Canada guidelines are recommending. Keep your own list of checks and balances and you will be able to notice changes in your behaviour.Mental illness is really individual – we now have a global fear to worry about and how it manifests with each person is quite unique, no matter if you have a pre-existing anxiety. If you know someone that might be struggling, it’s good to check in on them, the same way you would check in on a senior in your community. Their anxiety could be a barrier for them to get the items they need (like food and cleaning supplies) at this time.
HOW TO TELL IF SOCIAL ISOLATION IS HAVING A NEGATIVE IMPACT
Kelly really encourages people to check in with themselves and how they are feeling, and highlights that you should not use your tiredness as a guide post for more rest. This can be a telling sign if isolation is having a negative impact on you. If you’re home and you’re more tired than usual, it’s not a sign to nap more, it’s a sign that your mind and body want to be a bit more active. If you are noticing a decrease in desire for doing daily activities, try to increase that. Get changed and ready for the day when you wake up – even a little thing like not staying in PJs all day can help.In general any type of routine that you can put in your day (cooking, working out at home, video calling friends etc) that draws you into a way to connect with yourself or others is good for keeping your mental health in check.
BALANCE TIME WITH YOUR PARTNER
As the weeks and months go on, this is something that couples will have to work out what balance is right for them when it comes to time together. This will be really hard for people who are not used to spending as much time together or sharing spaces. For example, if a partner always had the kitchen as their space, but now they’re both there. If one leaves a mess and the other tidies, now there needs to be a compromise and open discussion on what each person wants. We have to have healthy discussions and open conversations with our partners about boundaries – it’s OK to be open with saying I need some of my own space in the living room or for a few moments alone.Some ways that you can create healthy space could be reading, getting some fresh air alone, or hopping on a call with a friend. We have the luxury of time now. So if an argument gets heated, take some space and take some time. Think about the point you want to make and have time to reflect on that.
BE MINDFUL OF YOUR KIDS
One of things that’s important is to, as much as possible, encourage the kids to come outside while still abiding by the rules making it socially OK to do so. You don’t want to collude with the avoidance in kids. You want to be mindful that children can have worries about what germs are and what it is going on, but it’s important to try to maintain a sense of normalcy for them as much as possible. Kids are smart and can pick up on a lot, but that doesn’t mean they should be hearing the news 24/7, just like the rest of us.
MAINTAIN FRIENDSHIPS
This is very important. All of us can thrive, but to do so it is important to have friends to keep those connections. People have been creative about staying in contact. Everyone is understanding and wanting that. Having wine parties online, or playing games, video chats, etc are important. Don’t under estimate the importance of having contact. Even saying hello from across the street to strangers can change someone’s day. Maintaining friendships at this time can do a world of good; helping to increase our sense of belonging, improve our self-confidence and help reduce stress and anxiety.[video_embed id='1931420']How to fix your sleep routine while in self-isolation[/video_embed]
CREATE A WORKING FROM HOME ROUTINE
There have been studies that show how to create a good work life balance when you work from home. A lot of it is building a routine so we don’t get stuck moving forward. Do some things that set your space up a certain way so your brain knows when it’s work time and when it’s not. Minor things will help break your day up and knowing how to begin your day and end your day are key.
SET TIMES FOR CONSUMING MEDIA
We know that 24/7 consumption of news has definite wear and tear on our brain. First, Kelly recommends picking responsible news sources and getting information there. For all of us, people with anxiety or not, we always recommend to have set times for news in your day. All of us have to be aware of information overload and repeated messaging especially during this sensitive time. It’s important to be informed but be mindful of the amount you are consuming. Once you have it, it’s fair to then turn it off for the rest of the day, whether you are consuming on traditional TV or online on our phones watching /reading.Try to look to other sources of ways to curb your loneliness. Watch a show that brings you comfort, or a feel good movie you have wanted some extra time to see.
THE RETURN TO NORMAL LIFE
Once we decrease physical distancing, some people will be able to pick up and move on and say that happened and keep it in the back of their mind moving forward. But, for others it may linger a bit longer and they could develop an anxiety about certain things that were related to this time – like a fear of being in large groups, around hand washing, germs, etc. Once the day comes that we can go back to “normal”, we all have to be aware that it will be a transition period for some people and to be as compassionate as possible around that. These new self-distancing habits will have an impact for some.[video_embed id='1939862']BEFORE YOU GO: Anna Wintour confirms she wears sweatpants in isolation[/video_embed]
