Surviving Social Distancing

The Effects of Social Distancing on Mental Health and What We Can Do About It

Written By: Erin Summers | Updated: December 23, 2020

We’ve all heard it by now — health officials are urging us to engage in what they are calling 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, we thrive off of the energy of others. In addition to experiencing the stress, uncertainty, and overwhelm of the global outbreak of COVID-19, it can take a very 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 skills are 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, in combination 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 compiled psychological effects of isolation and what 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 this period of uncertainty. There are some ways that you can address and protect your mental health during this time.

How we cope with adverse life effects differs from human to human, depending on your current mental health, how you cope with stress and research even supports differences in extroverts and introverts and how they cope with isolation. Research suggests adopting the 3 R’s to combat and work through emotions we might be experiencing during this isolation period.

Using the 3 R’s to Cope with Social Distancing

• Recognize: The most important thing we can do is gain an awareness and deeper understanding of the emotions we are experiencing. Therapists utilize Cognitive Behavioral Therapy (CBT) to explain the connection between our thoughts, feelings, and behaviours. This can be utilized in this phase of the 3 R’s. When we become aware of the emotions and feelings we are experiencing, we can begin to understand our triggers, or what might have created those negative thoughts. With that information, we can begin to understand what it is we need most during those times where we experience these emotions, and how to respond to them.

• Respond: Once we have recognized our emotions, and what has caused them, it is important that we do something about them. How we respond to the emotions is what we consider coping mechanisms. Coping Mechanisms are strategies that we can use to combat negative emotions, stress, or trauma. Think about what helps you most when you are sad, stressed, 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 isolation time, ways that you can begin to cope with your emotions.

• Ritualize: The final R is ritualize. I believe that this just might be one of the most important R’s to focus on. Ritualize is exactly as it sounds, creating rituals, routine, and structure in your home. Setting a plan, or a guideline to your day to follow can help it to feel more full. Research suggests that having a structured routine helps to ground us, especially during times of hardship. Routines help reduce stress, help us to cultivate and prioritize self-care, and can support in creating positive daily habits.

Things You Can Do While Social Distancing

• Communicate: This might go without saying, but staying in communication is the number one best thing we can do to combat negative emotions and experiences 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 you can stay connected:

  • Instagram Live Free Concerts

  • Hosting brunch over FaceTime with your friends

  • Netflix party - where you can watch the same shows as your friends and chat about it

  • Calling your grandma or loved ones (not “fun” but a given!)

  • Joining an online fitness app (Peloton has a great free 90 day trial app)

  • Starting a long distance book club
    

•  Move Your Body: Research suggests that daily physical activity can drastically support in combating negative emotions, not only supporting our physical health, but our mental health as well. This can be a challenge while staying quarantined, but luckily many sites have been offering free workout classes online, yoga classes through YouTube, or even just going on walks 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 incredibly valuable in giving ourselves a sense of accomplishment and purpose. This will also help us in not wandering off to reading too many news articles, updates, and media posts that can greatly affect our mental state. Limiting the exposure to the news, while remaining informed will be vital to encourage mental health during this time. This is the perfect time to pick up a new hobby, or clean out the closet you have been avoiding for months. Try to find something small each day that you can add into your routine.  

Online Therapy

Fortunately, at this time FP Counselling has begun offering telepsychology to support in flattening the curve and keeping one another safe. We feel very fortunate to be able to offer you online counselling from numerous platforms to ensure that you are receiving the support you need at this time. We understand there comes a time where you truly just need guidance and support, and how important it is to seek professional help when it becomes too much on your own. If you would like to start your journey with us, feel free to reach out and schedule your free 20-minute consultation with one of our psychologists.

Resources

Brooks SK, Webster RK, Smith LE, et al. The psychological impact of quarantine and how to reduce it: rapid review of the evidence. The Lancet. 2020;395(10227):912-920. doi:10.1016/S0140-6736(20)30460-8

Centers for Disease Control and Prevention. About quarantine and isolation. Updated January 27, 2020.

Novotney A. Social isolation: it could kill you. Monitor on Psychology. American Psychological Association. 2019;50(5):32.