Isolation and anxiety: strategies to cope during COVID-19
26 March 2020
COVID-19 is primarily a concern for our physical health. But the precautions needed to slow the spread of the disease, such as isolating yourself from others, may make you feel anxious and stressed, even if you鈥檙e not ill from the virus.
It is absolutely vital to listen to and take sensible measures to protect ourselves and reduce the spread of disease. Certainly, if you have a suspected or confirmed case of COVID-19, you鈥檒l need to stay in hospital or, if well enough and in the right circumstances, at home, until your health professionals are confident you are not infectious.
But even if you鈥檙e not sick, you may need or choose to isolate or strictly limit interactions with others. For example, the Australian Government currently requires all people who arrive in Australia, or have been in close contact with a confirmed case of coronavirus, to . This gives the opportunity for symptoms to show if you do have COVID-19.
What are the potential psychological risks?
However, spending at least two weeks in one place can take its toll, with the strain on finances, social isolation or 鈥樷��, fear of the unknown and fretting for your own health and others鈥� safety. If you have a history of clinical anxiety, depression or other forms of mental ill-health, these things may be having even more impact on you.
such as SARS, Ebola and H1N1, as well as recent experience in China and Italy following COVID-19-related quarantining, found that there can be long-lasting effects for members of the public and health workers. These can include low mood or depression, severe irritability and anxiety, increased levels of family conflict and domestic violence, increased consumption of alcohol and other substances, and post-traumatic stress disorder (PTSD).
Not surprisingly, the most distress was due to uncertainties around isolation periods or supplies, long isolation times, financial losses, social stigma and guilt about potential infection of others. Those who isolated themselves voluntarily fared somewhat better compared to those who were required to isolate.
Anxiety feeds anxiety. When we see others acting nervously, it can make us feel nervous too. An example is the stockpiling of items such as toilet paper, rice and pasta. Some limited stocking of items may be necessary for covering a period of 14 days, but many stockpiling actions are not logical, especially given the serious community-wide effects they can trigger. Put simply, when we are in 鈥榩anic-mode鈥�, we create distractions or are so overloaded cognitively that it is harder to make common-sense decisions.
How can we best care for ourselves in isolation?
叠别鈥拦别尘辞迟别濒测鈥攕辞肠颈补濒. While so many communal events have been postponed or cancelled, and we are unable to go out and live a normal life routine, is all the more important. Professor Ian Hickie from University of Sydney says 鈥渟trong social relationships are our most important defence against major life stresses鈥�. A lack of social connection can cause anxiety and distress. Call friends and family on the phone, organise teleconference sessions or use social media to message and keep in touch. And don鈥檛 be afraid to tell a trusted friend or relative if you are feeling anxious. recommends to 鈥渟hare your experiences to facilitate support, or use the best of Australian humour to lighten the situation鈥�.
Knowledge is power. We are lucky to have rapid updates and mobile communication in this technological age鈥攂ut it comes with the downsides of oversaturation of news and sometimes misinformation. The antidote to this is to go specifically to accurate, trusted sources for your information. This includes the , the , and your state or local health authority. For more videos and articles fact-checked by relevant Australian scientists, head to our COVID-19 information page. Informed people are much less likely to feel panic or stress in a pandemic.
Balance and perspective are key. Make sure you鈥檙e alert to public health updates but don鈥檛 feel as if you need to be glued to your TV or mobile device for news. 鈥淩esist the urge to escape or calm your fears by obsessively reading virus updates. Paradoxically, facing anxiety in the moment will lead to less anxiety over time,鈥� from Georgetown University says. A suggestion is to give yourself a news time limit for the day. It will ensure you鈥檙e informed, but give you a chance to think about and do other things. It can help to read good news too; this will help you keep perspective. Other recommendations have been made to .
Be aware of self care. Self care may mean different things to each of us, but the basics are universal. To care for your mental health, good nutrition, sleep and exercise are vital. Try to keep as much of your routines as possible. You may be able to exercise in your garden, or inside your house. for the body and mind, and can be performed inside in a relatively small space. Meditation and mindfulness exercises are other simple activities that may help if you鈥檙e experiencing tumultuous emotions. If you are living with others, make sure you take a little time out for yourselves. You can also think about what you love doing and take the time to do the things you haven鈥檛 had time for. Draw on your life experience鈥攚hat helps you feel calm, in control, or fulfils you?
Reach out to professionals if you need. If you are struggling with your mental health, don鈥檛 hesitate to call your GP or another health professional. The same services that are available in person should be able to assist you via telephone or by video call. See the for Australian mental health services and resources. The Australian government has announced additional Medicare-rebated tele-mental health.
Finally, be mindful of other people. If you are not required to be in isolation, make sure you consider , assist others by helping them acquire supplies, share accurate, up-to-date information and stay connected. The impact of stigma on people who have been quarantined or infected in previous pandemics has been detrimental for mental health. Providing kindness and support to the people around you will not only improve their mental health but be good for you too.
The world is working together to find the best solutions for handling COVID-19 in the short term, as well as how to treat and reduce its spread in the longer term. While we may end up being more geographically isolated for the time being, we are all in this together.