How to Deal With Quarantine If You Are Experiencing Emotional Difficulties
According to the extent that both COVID-19 continues to spread in the USA, growing and concerns. One of the first places on the lists of many people is the likelihood that they will have to spend time in quarantine or home isolation. (Yes, there is a difference between the two, and we’ll talk about that in a minute.) While some people flock to grocery stores and pharmacies to buy all the toilet paper, hand sanitizer, and face masks, others may be thinking about the future. the possible consequences of the isolation scenario on their mental health – especially for those already living with a mental illness.
“Quarantine is especially difficult for people with psychological problems. It’s like a prisoner being punished by being forced to live in solitary confinement, ”says Lifehacker Carol Lieberman, MD, a board-certified psychiatrist with a master’s degree in public health. “And besides basic problems like anxiety, depression, obsessive-compulsive disorder, etc., Everyone is driven to mass hysteria, and some have panic attacks based on fear of contracting the coronavirus – even before they get into quarantine”.
Lifehacker spoke with Lieberman and several mental health professionals to find out how those of us with mental illness can survive quarantine or home isolation without feeling mentally worse.
Home isolation against quarantine
Since the terms “home isolation” and “quarantine” are often used these days – sometimes interchangeably – let’s talk about what each term means. According to the U.S. Department of Health and Human Services , both home isolation and quarantine are public health practices used to protect the population by preventing contact with infected (or potentially infected) people, thereby limiting the spread of a disease or virus such as COVID-19. In particular, HHS defines each as :
Isolation is used to separate patients with infectious diseases from healthy ones. Isolation restricts the movement of people who are sick to help stop the spread of certain diseases. For example, hospitals use isolation for infectious TB patients.
Quarantine is used to separate and restrict the movement of healthy people who may have contracted an infectious disease, in order to find out if they are sick. These people may have been exposed to the disease and not be aware of it, or they may have the disease but not show symptoms. Quarantine can also help limit the spread of infectious diseases.
Being isolated or quarantined means that you spend a lot of time alone with yourself or with your family members. Either way, this could be bad news for your mental health. Here are five tips from mental health professionals for maintaining mental health during home isolation or quarantine. While many of them can be helpful for anyone in isolation , these pointers are intended for people who have already been diagnosed with a mental illness.
Maintain a sense of community
As someone with depression and anxiety who also works from home, I know that after a few days of not interacting with people other than my lobby neighbors and grocery store cashiers, it can make both conditions worse. It’s not that I want to go out and socialize (in fact, quite the opposite), but I have found that spending time alone for a long time can lead to an increase in my anxiety and depression. I can definitely see that this happens during a period of home isolation or quarantine.
This is why Hailey Neidich , a licensed psychotherapist, emphasizes that people with existing mental illness need to maintain a sense of community during quarantine by talking to family and friends through text messages, videos, and phones throughout the day. In a similar vein, Brittany A. Johnson , a licensed mental health consultant, recommends finding friends and / or family with whom you can talk on a regular basis and creating a routine or schedule for when you are going to talk to people. It will help you stay in touch with other people, even if you feel like you have nothing new to say.
To take care
It may seem obvious, but if you are stuck in one place for a long period of time, this is not a reason to give up regular health activities. When times are tough, it’s important to focus on basic things like getting enough sleep, getting regular (and good) meals, taking any medication as prescribed, and exercising, says Christine Knorr , a licensed clinical social worker. While you may not be able to hit the gym or go outside for long walks, you can at least take a walk around the house or watch a few YouTube exercise videos to keep your body moving.
“Making sure your basic needs are being met and focusing on adhering to a routine can be extremely beneficial in ensuring that you are in the best possible place to manage emotional stress,” she tells Lifehacker.
Practice a calming effect
Many of us living with depression and / or anxiety have developed some self-soothing methods. When my anxiety is most intense, I enjoy flipping through Airbnb and viewing ads in the places I would like to visit. Dr. Karla Marie Manley, a clinical psychologist and anxiety expert, recommends doing things that you know are calming, such as meditation or stretching.
“In my community and in my private practice, I’ve already noticed tremendous increases in stress and fear — especially in those diagnosed with mental health as anxiety, PTSD and depression,” she tells Lifehacker. If you fall into this category and find yourself in home isolation or quarantine, try to do things that will help you stay calm and relaxed, be it listening to certain music, re-reading your favorite book, or revisiting Golden Girls for the millionth time. And while you’re at it, Lieberman recommends avoiding any scary news or programs, or people that might make you even more anxious and worried about COVID-19.
Keep your mind busy
One of the hardest things about being alone for long periods of time is not sticking to a schedule. One way to get around this is to stick to a routine. “If you’re at home, create a daily routine so you can effectively manage your time,” Johnson says. “Staying at home can lead you to mindlessly miss the show or mindlessly scrolling through social media, and you can lose your balance.”
If you have a lot of free time and do not know how to spend it, Johnson suggests finding a topic that interests you and starting a small research project in which you will explore a specific area and learn more about it. … Ever wanted to learn more about the different types of iguanas or the history of making breakfast cereals? The time has come. But try to stick to a schedule to structure your day. “Set time limits and set an alarm or reminder to stop looking and take a break,” Johnson says.
Another opportunity, kindly provided by Lieberman, is to think in advance about all the fun things that you will do when you get out of isolation or quarantine. You can even start making preliminary plans with friends and family you want to see when the period ends.
Try online therapy services
While this is not an option for everyone, many practicing psychiatrists now offer their services online. If you are already seeing a therapist, ask them if they can do it or make an appointment by phone.
“Online therapy services are just as effective for most mental illnesses as personal services,” says Lifehacker Dr. Anna Yam , clinical psychologist. “Some providers using modern telehealth software also have screen sharing, so online therapy can be interactive.”
If you’re not working with a therapist yet but feel you can use extra support, here’s a handy guide to finding mental health treatments, including various mental health apps .