The Do’s and Don’ts of self-isolation due to Covid-19

The requirement to self-isolate, possibly for 14 days, can come quite sudden and unexpected. Even though most of us are aware that we might need to self-isolate at some point when this becomes reality it can still be quite a challenge and find us unprepared.

Generally speaking the psychological effects of social and physical isolation are negative for most adults, but tend to have a worse impact on people living on their own, young people and older adults.

For many people being told to isolate can cause feelings of disbelief, confusion, anger and anxiety due to the prospect of having to stay at their isolation location, usually their home, without being able to leave the house and follow their usual day to day routines.

During the isolation period people may experience increased stress levels, increased or decreased appetite and insomnia.

Being ‘stuck’ at home for the isolation period with their partner or family can increase stress levels for some people as there may not have much space for themselves, literally due to the size of their home, or because other people are always around.

Working from home exclusively over this period and can be stressful, or if working is not possible then boredom might become a problem.

Younger people in particular for whom their social life is very important, and who are now      not able to see their friends and peers at school can be extremely difficult. Some children and teenagers might show their distress through clinginess, anxiety, irritability or withdrawal from the rest of the family.

At the other end of the spectrum are older adults who will be cut off from their social network for the duration of their isolation, which can lead to feelings of loneliness, boredom, anxiety and potentially depression. If the older person’s social contacts are at outside their home, such as at community centres, their family or friend’s places, volunteer places or places of worship the prospect of not being able to access these places for their social contact can be very upsetting.

In addition to the mental health impacts of the isolation itself there is of course also the concern of having, or potentially going to, contract Covid-19, and the physical impact this may have, which in itself is stressful.

How can people protect themselves from the negative mental health impacts?

Being mentally prepared that a self-isolation period might become necessary can be very helpful if the situation arises. Remember that many people will experience this and even though it may be difficult it will pass.

Some practical suggestions are to have enough food and day to day essentials in the house to last a few days before more supplies can be delivered, downloading favourite TV or Netflix programs now but saving them for a potential period of isolation can also be useful, the same goes for books or other past times such as doing puzzles.

In my experience acceptance of the situation and the feelings and emotions that it brings is very important. Give yourself permission to feel whatever is present, without judgement, criticising yourself or minimising the emotions can help to manage them more effectively. Remember that having a range of feelings during this time is perfectly normal.

Being kind to yourself and prioritising your wellbeing is important, especially if you are caring for others as well.

Try and keep a routine of doing some exercise every day, eating healthy food, and getting good sleep can help with your overall wellbeing. Some people say that keeping a journal with their experience has been helpful. 

Find something positive in each day. Even if it was a tough day there might be some small task you achieved, notice it and give yourself reassurance that you can get through this difficult period.

Many people say that one of the best ways to cope is to stay connected with friends and family. Zoom and social media are no replacement for face to face contact of course, but they can still provide an opportunity to share your experience with others and feel less alone.

Spend time with the others people in your household, if possible, play games, cook together or put on an exercise video and maybe have a laugh together. 

One thing I want to add is to seek support if needed. Being isolated is a very challenging time for many and needing help is nothing to be ashamed of. Reach out to family and friends or seek professional help. There is lots of support available through organisations such as Telehealth offered by GP’s, Mental Health Support Lines, Domestic Violence Support, Beyond Blue or Lifeline.  

What to avoid during self-isolation?

One thing that comes to mind is too much drinking. Many people increased their alcohol intake during lockdowns which may offer a temporary sense of relief but can create other problems, if taken to excess.

Be selective what you read, watch or follow. Reading the news too much and seeing the daily statistics of infection numbers, long queues at testing centres or images of sick people can become distressing. It can also be tiring to read everyone’s opinions on the Covid-19 situation. Try and keep a balance of being informed but not bombarded with news, to avoid feeling drained or overwhelmed.

 So, try and be prepared for self isolation but remember this will pass and you will be able to return to your daily activities again soon.

If you need emotional support, let’s talk.

(Picture of me doing a jig saw puzzle in lockdown London, 2020)