5 Ways to Cope with Anxiety and Loneliness - Strengthen Your Mental Health During Quarantine
Staying mentally strong during a global crisis is easier said than done. The global spread of Coronavirus (COVID-19) has required immediate government response resulting in the recommended practices of social distancing and isolating ourselves. While these are vital steps to slowing the spread of the virus and ‘flattening the curve’, living in quarantine can pose serious challenges to our mental health by making us feel lonely and disconnected.
According to Professor of Psychology and Neuroscience Julianne Hold-Lunstad, Ph.D., “ lack of social connection heightens health risks as much as smoking 15 cigarettes a day or having alcohol use disorder.” She goes on to report that social isolation can be “twice as harmful to physical and mental health as obesity.” Moreover, a study led by Professor Steven Cole, MD from the University of California concluded that the sustained feeling of loneliness “can lead to long-term "fight-or-flight" stress signaling, which negatively affects immune system functioning.” This means that those who feel isolated, have “less immunity and more inflammation than people who don’t” (1). Loneliness undoubtedly influences individual health negatively. Recognizing the real effect that social isolation can potentially have on us is the first step we can take towards strengthening our mental health while in quarantine. With that in mind, now is the time to build mental resilience.
Not being able to see our friends, panicking over a lack of resources at the grocery store nearby, or cutting short vacation plans, it’s hard to adapt. But luckily, we can all accommodate our lifestyles in the face of adversity, trauma, and sources of significant stress. With certain routine changes, your resilience to quarantine can be built and strengthened.
Here are some practices that can be incorporated into everyday life, that can help you to increase resilience from this circumstance and improve your overall well-being today:
Meditating
It is no surprise that regular meditators tend to be happier, more relaxed people. Motivation and a good sleep practice can be hard to find when time moves so slowly in isolation, but researchers at University of California Berkeley concluded that individuals who mindfully meditate can actually increase their overall life satisfaction. It’s not uncommon to feel symptoms of anxiety and depression in a time like this, but meditation can transform your body into a place of peace and recovery. Your mind and breathing can become more focused, ease your bothersome symptoms, and you are likely to become less nervous about the whole thing! It could be tough to get started, but the good news is that there are tons of resources online to help beginner meditators. Here is some support from us, to get you started in incorporating this practice into your daily life.
We have both live and recorded meditations for you here to get you started!
Connect with Family and Friends
Physical separation is an inevitable result of social distancing; however, it is important to remember you are not alone. Whether it be a phone call or Facetime, talking with friends and family is important to maintain a sense of connection and community in times where the future can feel uncertain. Everyone is in the same boat, and opening up the lines of communication can reinforce the true value of community. Humans are born to crave social interaction, so make sure you aren’t alone- share a toast, a virtual happy hour, or play board games online. The fun doesn’t have to end with this new normal.
Exercise
While it may feel grueling to muster the energy for a home workout, studies show that building your fitness is an effective way to fight feelings of depression through an increase in endorphins. The scientific evidence is so strong in fact, that regular exercise is actually considered an adjunct treatment for depression (4). Although gyms may be closed and equipment may be limited, adding any exercise to your daily routine will only be a positive for the overall wellness of your mind and body. Keep up with your workout buddies, take a walk around your neighborhood to get your dose of Vitamin D, or even stand up for breaks during your day to avoid a sedentary lifestyle. It’s highly encouraged to find online exercise inspiration or gear from fitness retailers; we may be confined, but you have the time to keep moving as your form of self-care!
Take a Break from Technology
Though at times technology may be a great distraction, too much of it can be a bad thing. Taking breaks from technology can increase awareness of the present moment and improve sleep, both contributing to overall peace of mind (5). It may be tempting to spend all day watching YouTube videos, but don’t forget that there are other options. Going on walks, reading books, or exercising are all available options. While working from home, technology can be both a blessing and a curse. Finding a good work-life balance is important for your mental wellness, and it can be possible with fun hobbies!
Maintain a Routine
Maintaining an everyday routine will help provide a sense of normalcy during this strange time of quarantine. It can be easy to drop everything when tomorrow looks the same as today, but creating goals for yourself to accomplish daily keeps us all on track and productive. Firstly, getting up and dressing up has been proven to have positive impacts on our emotional state, motivation, and overall mindset during the day. A clean house can lead to a clean mind, so take some time to develop a growth mindset by learning something new or organizing your files. Some days can be more anxiety-inducing than others, but make a mental note of your well-being on a daily basis, and see how you can continue to push it forward!
Practicing social distancing during a quarantine proves to create new mental health challenges for us all. However, as much stress as this crisis provides, there is opportunity to build our resilience and improve our well-being. During these difficult times, we all have the capacity to stay connected and mentally healthy. And remember, it never hurts to talk to someone supportive in this time of need. Get matched for your specific needs from our directory of 500+ resources to find personalized counseling. In this period of uncertainty, you can find encouragement here.
References:
(1) https://www.apa.org/monitor/2019/05/ce-corner-isolation
(2) https://www.apa.org/topics/resilience
(3)https://greatergood.berkeley.edu/article/item/evidence_mounts_that_mindfulness_breeds_resilience
(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/
(5) https://greatergood.berkeley.edu/article/item/five_reasons_to_take_a_break_from_screens