Corona Virus Tips: Mental Health as Corona Virus Cases Increase
In this coronavirus crisis, we have been bombarded with the question of whether or not to quarantine. The benefits of quarantine during a disease outbreak are well-known, and so are the drawbacks. The idea of quarantine is simple: If you separate people from one another physically, you make it less likely that they will catch diseases from each other. On the other hand, physical separation also cuts off necessary activities like food preparation, medical, and child care. In some countries, this question has erupted into public argument and political conflict; sadly, public health is more complicated than who wins an argument. This article is not about whether or not quarantine is a good idea; it is about the mental health impact of the quarantine measures that we currently have – along with some tips on improving your own well-being during this pandemic.
Quarantine means physical isolation, which is very different from social isolation or ‘social distancing.’ To stay healthy mentally, you can and should maintain your connections with others, despite any required physical distance. Today's technology can be very helpful with those connections. Although a good conversation , or ‘virtual presence,’ cannot replace physical closeness with friends or loved ones, it can help emotionally, keeping us from feeling completely isolated. A recent study reviewed previous quarantines around the globe such as SARS, MERS, ebola, H1N1, and equine influenza. The research showed that quarantine was associated with symptoms of PTSD, depression, anger, insomnia, impaired concentration, poor work performance, and many similar psychological symptoms. Quarantining has tremendous impact on our emotional well-being.
During quarantine, fear of infection, lack of supplies, inadequate information, frustration and boredom are major sources of psychological distress. After quarantine, stigma and financial insecurity are the main stressors. The emotional consequences of quarantine usually fade after the period of physical isolation ends, but for some, there can be delays in their return to normal, or long-lasting consequences. Such consequences are often worse for those who had pre-existing problems, and for those most stressed, such as essential workers, medical personnel, and others ‘on the front lines.’
What can be done to mitigate these effects? We have control over many things that can reduce our risk of short- and long-term psychological distress and improve our mental health. Here are my suggestions:
Ask for help when you need it. In times of crisis, many people are more available and empathetic; if you ask for help, you will very likely get it.
Monitor your sources of information, and filter out the noise. WhatsApp, Facebook, Instagram are apps for social communication, not reliable information sources. Pick a few sources you know are reliable and focus on those. If you know a physician or scientist, reach out to them, or find a trustworthy news channel or scientific website. If you must read a newspaper, monitor a newsfeed, or watch TV news, limit the time you spend on it. The news repeat themselves, and especially repeat the most alarming and disturbing stories; watching the same news repeatedly can increase your anxiety without even getting you any new information. The news media often present short summaries at specific times, and sticking to those is a good way to maintain your calm. If you notice a source presenting an oversimplified, overemotional – or just plain wrong - view of the situation, look for another reliable, scientific, and non-partisan source. Keep in mind that in any crisis, a lot of information will change as research progresses. It’s important to stay flexible and use your own judgment with whatever predictions and recommendations you may hear.
Focus on the positive. This is not the same as being naive or ‘blindly positive.’ Many statistics focus on the negative, because research must account for risks, but you can and should look at them through your own lens. In a city the size of Chicago, “hundreds sick” also means ”millions healthy." Where you focus your attention is up to you; use your attention to make yourself healthier. Depression and panic can be as dangerous as any virus.
Request government assistance if you need it. Crisis assistance is often available in these situations, but you will need to know about it and how to apply for it. Make your needs known to the people in authority over things that matter to you - landlord, bank, mayor, government sites, religious affiliations, professional associations, and so on.
Plan ahead. Boredom can harm your well being; at best, it leads to unhelpful thoughts. You can avoid boredom by planning how to spend your time, ahead of time. There are many activities that can help you pass the time enjoyably and productively. Clear up old business. [SR1] Try new things. Work out at home or around your neighborhood, color, paint, cook, clean, organize your closet, possibly while singing. You could watch a movie marathon, write, draw, or play a new game. The only difference between “being cooped up at home with nothing to do” and “finally having the time to get some stuff done around here” is in how you look at it.
Stay connected. Physical distancing doesn’t have to mean social isolation. Stay connected with friends and families through social media, phone calls, e-mail, cards, or letters. This can also be an opportunity to catch up with people you miss, or build new relationships at your own pace.
Focus on what is best for you and your loved ones. It is normal to worry about what others think and let their opinion weigh on us. But in a crisis, that scale is much easier to tip. We need to balance what is important to us with what our loved ones want or need more carefully. Bear in mind that there is never a single absolutely right or wrong decision, only the best choice you can make in this moment. Be considerate with yourself and mindful that your decisions may have an increased impact on others.
And remember: This Is Temporary.
Written by Reylla Santos, MA, LCPC