How to stay sane at home in while self-isolating

Social distancing must be followed to the letter in order to prevent an already stretched NHS facing a deluge of coronavirus patients needing ICU beds and ventilators, of which we have only a limited number.

But if we are to remain two metres apart from others when outside, with the exception of those in our household, and are facing months trapped within our four walls, what impact will this have on our mental health and how can we keep otherselves sane in the age of coronavirus?

Man is a social animal; we need each other. But to survive this crisis of what seems like biblical proportions we must - must - stay apart.

The World Health Organisation (WHO) released a mental health guide for people who are self-isolating saying: “This time of crisis is generating stress in the population” and recognising that social distancing measures, while vital, could negatively impact mental health.

Professor of psychological trauma and mental health, Cherie Armour, based at Queen’s University Belfast, has perused research which recorded the psychological impact of quarantine.

“Studies show it is associated with greater levels of psychological distress, confusion, fear, anxiety over the situation and anger, difficulties with sleeping and other behavioural changes that may endure after the isolation period, like becoming hypervigilant or feeling frightened by large crowds.

“There are key stressors we can indentify with the ongoing imposed self-isolation, such as worries about becoming infected, worries about having adequate supplies, worries about receiving the correct information, a sense of loneliness, feelings of boredom and frustration if the isolation period is extensive.

“Looking at the evidence we do have, although we have never studied the effects of a mass imposed social isolation period like this before, we can make some informed suggestions about how people can avoid a negative impact on their psychology both for themselves and for their families.”

Armour notes that the first step to a healthy self-isolation period is acceptance.

“We must accept that yes we are in a difficult situation and we will face challenges. But even if isolation is not ideal for prime psychological health, the implications of not living in this way now will be far more damaging to health. By distancing now we will collectively reduce the amount of time lockdown continues for.

“Then it’s about preparing yourself,” says Armour. “You need to make a plan on how you can structure your day to avoid boredom. Having a sense of purpose and meaning to your day is vital for your psychological wellbeing.

“We need to stay connected with others whether it be a phone call or social media, and we are very lucky to have access to these virtual platforms that allow us to stay both together and apart.

“This is physical isolation, but it need not be social isolation if we use the communication channels open to us.”

At this time it can feel as though it’s every man for himself with people bulk-buying loo roll, pasta, paracetamol and other necessities, making it difficult for others to access supplies. But Armour explains that this is especially the time to try to think of creative ways to help others in order to lift mood.

“There is ample evidence from psychological studies that doing good does you good,” continues Armour. “When we help other people we reduce our own levels of stress. People should be asking themselves and others what random acts of kindness they can perform in the current climate.”

Next up is perspective. This comes with understanding the things you can and cannot change, having the wisdom to surrender to what you cannot control.

“There are certain things we cannot control but we should concentrate on the things we can control in order to protect others and safeguard our own psychological wellbeing.”

Over-exposure to media and misinformation is another factor. WHO guidelines emphasise how the near-constant stream of news reports can cause anyone to feel anxious or distressed. Armour believes it’s about getting the balance right between staying informed to maintain your safety and over-indulging to the point of fomenting hysteria.

“In the midst of a lot of scaremongering on the worldwide web it’s important we don’t cause ourselves distress with misinformation and try to avail of reputable news scources we can rely on for the facts.

“At the same time to safeguard your mental and physical health you have to stay well informed but we need to understand when too much attention to media coverage is negatively impacting on our psychological health.”

There are other practical steps we can take to promote wellbeing at this difficult time. Armour continues: “Practising mindfulness is a good idea - paying attention to and trying to live in the moment. Try to notice the beauty in the world around you and take stock of all the things you are grateful for.

“Looking after your physical health is vital. Exercise, eat well, get enough sleep, stay hydrated and monitor use of alcohol and other substances. Go for walks so long as you can remain two metres apart from others.”

WHO guidelines say much the same: “Engage in healthy activities that you enjoy and find relaxing. Exercise regularly, keep regular sleep routines and eat healthy food. Keep things in perspective. Public health agencies and experts in all countries are working on the outbreak to ensure the availability of the best care to those affected.

“Seek information updates and practical guidance at specific times during the day from health professionals and the WHO website and avoid listening to or following rumours that make you feel uncomfortable.”

Dr Lucy Atcheson, a counselling psychologist, told the Independent that one of the main problems with self-isolation is that we start to miss the ‘micro-lifts’ that we normally have peppered throughout our day without even necessarily realising.“You’re on your way to work, you might pop into your favourite coffee shop or say hi to someone in the street, there are small little things throughout our day that help to lift us often without us even realising.

“When you’re alone at home that doesn’t happen – and the cumulative effect of that is massive, especially around the two-week mark. So instead we need to create micro-lifts, it has to be something that generates a sense of achievement. That might be a new exercise, learning a little bit of a language, talking to someone on FaceTime or joining a book group online.”

Although you want to maintain a routine for peak mental fitness, Atcheson does warn against just falling into a cycle of sleeping, working, eating, and repeating. You must incorporate leisure time too and find ways to bring pleasure into your life: “Do something fun for yourself (that isn’t just Netflix).

“I’m seeing a lot of people who are self isolating are losing their optimism for the future, they are using time for self reflecting and picking apart everything that is wrong with their life: their job, their relationship, their friendships. When we’re overwhelmed by a mundane life, it can quickly draw out the joy, so make fun for yourself.”

It’s also important, say the experts, to vary your activities.

Sitting in front of a screen all day – whether for work or pleasure – is certainly not the best way to spend long periods of time. Especially because the blue light from devices, like smartphones, can be disruptive to your sleep and overall wellbeing.

Anxiety UK has produced a list of self-isolation activities to diversify what you do at home in the coming weeks.

It suggests downloading podcasts, watching box sets, doing arts and crafts, knitting, trying meditation, baking new foods, learning a new hobby like origami, Skyping friends, FaceTime calls, cooking, writing, reading a book, doing DIY or gardening.

Further advice from Anxiety UK is that “If you feel that you’re beginning to struggle, take some time to call a friend or family member. Talk about how you’re feeling. If you don’t have anyone you can speak to you can call emotional support lines like the Samaritans and Lifeline.”

Atcheson says one of the most dangerous things for your mental health is having too much time to think about your life critically. She explains: “When self-isolating you’ve got a lot of time to think and it’s very common to experience massive life dissatisfaction as a result. You can start off the process feeling calm and not germaphobic but gradually you start to morph into this. You get into a constant flow of critiquing your life and yourself, and you really need to avoid those negative cognitive spirals.”

A spokesperson for the Mental Health Foundation added: “It will help to try and see this as a different period of time in your life, and not necessarily a bad one, even if you didn’t choose it. It will mean a different rhythm of life, and a chance to be in touch with others in different ways than usual.”