Surviving Social Distancing

We’ve all heard it by now — health officials are urging us to engage in what they call social distancing to avoid the spread of the novel coronavirus that has taken our world by storm.

Social distancing means staying home, avoiding crowds, and refraining from touching one another. Human beings are social beings; social interaction is essential to our well-being, and we thrive off the energy of others. In addition to the stress, uncertainty, and overwhelm of the global outbreak of COVID-19, social distancing can take a serious toll on our mental health.

The American Psychological Association reports that social isolation carries a number of health risks. Feeling isolated can lead to poor sleep, poor cardiovascular health, lower immunity, depressive symptoms, and impaired executive function. When executive function is impaired, you may find it more difficult to focus, manage your emotions, remember information, and follow directions.

The effects of social distancing on mental health

Social distancing, combined with the global outbreak of COVID-19, has left people feeling as though they have no control — cut off from their daily lives and isolated from the rest of the world. Research on past quarantines has compiled the psychological effects of isolation that could be commonly experienced by someone isolating during the COVID-19 outbreak. Commonly experienced symptoms included fear, anger, confusion, irritation, anxiety, depression, post-traumatic stress symptoms, emotional disturbance, and insomnia. Experiencing these emotions is entirely normal during a period of uncertainty. There are some ways you can address and protect your mental health during this time.

How we cope with adverse life events differs from person to person, depending on current mental health and how we cope with stress; research even supports differences in how extroverts and introverts cope with isolation. Research suggests adopting the “3 R’s” to work through the emotions we might experience during this period.

Using the 3 R’s to cope with social distancing

• Recognize. The most important thing we can do is gain awareness and a deeper understanding of the emotions we are experiencing. Therapists use Cognitive Behavioural Therapy (CBT) to explain the connection between our thoughts, feelings, and behaviours, and that can be applied in this phase. When we become aware of the emotions we’re experiencing, we can begin to understand our triggers, or what created those negative thoughts. With that information, we can begin to understand what we need most during those times, and how to respond.
• Respond. Once we have recognized our emotions and what has caused them, it’s important to do something about them. How we respond is what we consider coping mechanisms — strategies we use to combat negative emotions, stress, or trauma. Think about what helps you most when you are sad, stressed, or upset. Is there something in particular you like to do to make yourself feel better? Begin to think about what might help you during this time of isolation.
• Ritualize. The final R is ritualize, and it just might be one of the most important. It’s exactly as it sounds: creating rituals, routine, and structure at home. Setting a plan or guideline for your day can help it feel more full. Research suggests that a structured routine helps to ground us, especially during times of hardship. Routines help reduce stress, help us prioritize self-care, and support the creation of positive daily habits.

Things you can do while social distancing

• Communicate. This might go without saying, but staying in communication is the single best thing we can do to combat the negative emotions of social distancing and isolation. Get creative with your friends, find new ways to connect, and have fun with it.

Here are some creative ways to stay connected:

• Free concerts streamed live online
• Hosting brunch over video call with your friends
• Watch-party tools that let you watch the same shows as your friends and chat about them
• Calling your grandparents or loved ones (not “fun,” but a given!)
• Joining an online fitness app
• Starting a long-distance book club

• Move your body. Research suggests that daily physical activity can drastically help combat negative emotions, supporting not only our physical health but our mental health as well. This can be a challenge while quarantined, but many sites have been offering free workout classes online, yoga classes through video, or you can simply go on walks while maintaining social distance.
• Find ways to stay busy. To combat boredom, find ways to stay busy and occupied during the day. Keeping our minds busy with new tasks can be valuable in giving ourselves a sense of accomplishment and purpose. It also helps keep us from reading too many news articles, updates, and media posts that can affect our mental state. Limiting exposure to the news while remaining informed is vital for protecting your mental health during this time. This is a perfect time to pick up a new hobby, or clean out the closet you’ve been avoiding for months. Try to find something small each day that you can add to your routine.

Online therapy

Fortunately, FP Counselling has begun offering telepsychology to help flatten the curve and keep one another safe. We feel very fortunate to offer online counselling through numerous platforms so that you are receiving the support you need. We understand there comes a time when you truly need guidance and support, and how important it is to seek professional help when it becomes too much on your own. If you’d like to start your journey with us, feel free to reach out and schedule a free 20-minute consultation with one of our psychologists.