How to Make Sure Social Distancing and Self-Isolation Don’t Hurt Your Mental Health

6 ways to fight feeling depressed and lonely as the coronavirus pandemic goes on.

The unimaginable scenario that seemed distant just a week ago is now unfolding in the United States. Cities are enforcing lockdowns, bars and restaurants are closing indoor dining, movie theaters are shut down, airlines are experiencing significant declines in travel, and sports leagues are canceling their seasons. Even weddings are being canceled. The reason behind these drastic measures is to practice “social distancing” on a global scale, aimed at slowing the spread of the coronavirus and allowing hospitals to effectively treat the sick.

Top health experts are advising people to avoid gatherings of 10 or more individuals, work from home whenever possible, and stay home entirely if they are sick or belong to a high-risk group. While these measures are necessary to protect public health, there is growing concern about the impact on mental health. Humans have an innate need for social contact, and without it, we can suffer both mentally and physically.

Dr. Jud Brewer, a neuroscientist and addiction psychiatrist, points out the distinction between isolation and loneliness. Isolation refers to physical separation from others, while loneliness is an emotional state of feeling alone or disconnected. Both are closely related but not identical. Loneliness has been linked to various health issues such as high blood pressure, sleep problems, immune stress responses, and declining cognition. From a mental health perspective, loneliness is associated with higher rates of depression and anxiety.

As the world faces uncertainty, those with anxiety may feel particularly vulnerable, as the natural instinct is to seek affiliation with others when feeling anxious. Even introverts may experience this need for social contact. On the other hand, individuals with depression may also be at risk during times of physical distancing, as the lack of interaction with others can exacerbate negative thinking and feelings of being closed in.

The aim of social distancing is to be physically separated from others, not to feel lonely. To achieve this balance, there are several ways to cope with the situation and maintain connections while staying safe and adhering to social distancing guidelines.

Contact others face-to-face

In a world where digital communication has become just as prevalent as face-to-face interaction, not all substitutes are equally effective, according to Brewer. He highlights that engaging in standard social media interactions, characterized by superficially scrolling through others’ activities, making shallow comments on posts, and constantly comparing oneself to others, is not beneficial and may even be harmful.

Instead, Brewer recommends using social media and communication tools to foster meaningful interactions with a select few individuals. For example, setting up a family chat or having regular video meetings with co-workers while working remotely can help maintain deeper connections. He emphasizes that quality interactions hold more significance than sheer quantity.

Amid this crisis, the situation may compel some of us to explore new communication channels and discover that our relationships can actually strengthen as a result.

Do meaningful things

Frequently monitoring the latest COVID-19 updates might not be beneficial for your mental well-being. Instead, focus on meaningful activities and tasks. Engaging in various tasks, such as housework, reading, or working on long-awaited projects, can be beneficial. According to Brewer, staying actively involved in the world enables us to utilize the newer, more rational parts of our brain, reducing the tendency to dwell on things beyond our control.

Hang with pets

During this period of social distancing, don’t forget that your pet can be a wonderful source of companionship. Spending time with them and giving them a little affection can lead to an increase in dopamine and serotonin levels, which contribute to mood stabilization and stress relief, as explained by Well. Whether it’s playing fetch, taking them for a long walk, or simply showing them love and care, relying on your pet for comfort and support can be particularly comforting during these challenging times.

Keep your sense of humor

Continue sending memes to your friends and indulge in watching delightfully silly movies. It’s important to find moments of laughter, even in these unprecedented times. While it’s essential to avoid joking at someone else’s expense, maintaining a sense of humor is beneficial.

Although the current situation is undoubtedly serious, Markman emphasizes that throughout history, those who coped best with difficult circumstances from a mental health perspective were the ones who retained their sense of humor. He mentions the existence of “gallows humor,” where people make jokes about challenging situations, such as death, to alleviate fear and discomfort.

Joking with friends about the experience of being alone can be incredibly valuable, allowing individuals to find some relief and connection amidst isolation. Markman praises humanity’s ability to discover humor in any situation as one of its most valuable traits.

Reach out to those who might be worse off

Perhaps you fear the prospect of loneliness, but it’s worth considering that there are others who may be experiencing more severe challenges. Some may have clinical depression or other diagnosed disorders, while others may be prone to feeling lonely. Taking this into account, it’s essential to reach out and connect with them in the same way you’d like others to connect with you.

Markman advises reflecting on a list of individuals who might lack regular communication with people. Make an effort to reach out to them, whether through a note, a call, or a text message. In the current situation, where some industries may be less busy, there is an opportunity to focus on supporting those who might be struggling economically or feeling isolated.

Shift your focus outward and extend your energy to those around you, including your children, a distant great-aunt residing in a nursing home, a friend living alone, or a brother facing job difficulties during this crisis. Just as you hope for others to check in on you, proactively check in with them to let them know they are not alone and that you are there to offer support and connection.

Exercise, preferably outdoors

Spending a significant amount of time outdoors is recommended since the virus is less likely to spread in the open air. Engaging in activities like hiking or biking with a friend or two is safer than being indoors. According to Markman, being outside is considered safe as long as physical distance is maintained between individuals.

Furthermore, exercise plays a vital role in supporting mental health. If local gyms are closed, take advantage of the opportunity to go for a walk or bike ride outside. With warmer weather approaching, there will be more chances to be active outdoors and benefit from the mood-boosting effects of vitamin D from the sun.