Disaster Mental Health Information
Keeping Your Distance to Stay Safe
With the number of COVID-19 cases
increasing every day, psychologists offer insights on how to separate
yourself from others, while still getting the social support you need.
Around the world, public
officials are asking people who have contracted or been exposed to the
new coronavirus to practice social distancing, quarantine or isolation
measures in an effort to slow disease’s spread.
Social distancing means keeping a
safe distance (approximately 6 feet) from others and avoiding gathering
spaces such as schools, churches, concert halls and public
transportation.
Quarantine involves avoiding contact with others if a person has been exposed to coronavirus to see if they become ill.
Isolation involves separating an individual who has contracted COVID-19 to prevent them from spreading it to others.
Spending days or weeks at home
with limited resources, stimulation and social contact can take a toll
on mental health. Though controlled studies on interventions to reduce
the psychological risks of quarantine and isolation
are lacking, psychologists have established best practices for handling
these challenging circumstances.
Here is a summary of research on
social distancing, quarantine and isolation, as well as recommendations
on how people can cope if asked to take such measures.
What to Expect
People asked to stay home due to
illness, exposure or active community spread of COVID-19 will likely be
cut off from their regular routines for at least two weeks, the
estimated incubation period for the virus.
Common sources of stress during
this period include a drop in meaningful activities, sensory stimuli and
social engagement; financial strain from being unable to work; and a
lack of access to typical coping strategies
such as going to the gym or attending religious services.
Psychologists’ research has found that during a period of social distancing, quarantine or isolation, you may experience:
Fear and anxiety
You may feel anxious or worried
about yourself or your family members contracting COVID-19 or spreading
it to others. It’s also normal to have concerns about obtaining food and
personal supplies, taking time off work or
fulfilling family care obligations. Some people may have trouble
sleeping or focusing on daily tasks.
Depression and boredom
A hiatus from work and other
meaningful activities interrupts your daily routine and may result in
feelings of sadness or low mood. Extended periods of time spent at home
can also cause feelings of boredom and loneliness.
Anger, frustration or irritability
The loss of agency and personal
freedom associated with isolation and quarantine can often feel
frustrating. You may also experience anger or resentment toward those
who have issued quarantine or isolation orders or if
you feel you were exposed to the virus because of another person’s
negligence.
Stigmatization
If you are sick or have been
exposed to someone who has COVID-19, you may feel stigmatized by others
who fear they will contract the illness if they interact with you.
Vulnerable Populations
People with pre-existing mental
health conditions and health-care workers helping with the response to
the coronavirus may have an increased risk of experiencing psychological
distress when they engage in social distancing,
quarantine or isolation.
People with disabilities who
require specialized diets, medical supplies, assistance from caregivers
and other accommodations are also at risk for psychological challenges
during a pandemic because of the increased difficulties
in receiving the care they require.
How to Cope
Fortunately, psychological
research also points to ways to manage these difficult conditions.
Before social distancing, quarantine or isolation orders are enacted,
experts recommend planning ahead by considering how you
might spend your time, who you can contact for psychosocial support and
how you can address any physical or mental health needs you or your
family may have.
Limit news consumption to reliable sources
It’s important to obtain accurate
and timely public health information regarding COVID-19, but too much
exposure to media coverage of the virus can lead to increased feelings
of fear and anxiety. Psychologists recommend
balancing time spent on news and social media with other activities
unrelated to quarantine or isolation, such as reading, listening to
music or learning a new language. Trusted organizations—including the
U.S. Centers for Disease Control and Prevention, the
U.S. Substance Abuse and Mental Health Services Administration and the
World Health Organization—are ideal sources of information on the virus.
Create and follow a daily routine
Maintaining a daily routine can
help both adults and children preserve a sense of order and purpose in
their lives despite the unfamiliarity of isolation and quarantine. Try
to include regular daily activities, such as
work, exercise or learning, even if they must be executed remotely.
Integrate other healthy pastimes as needed.
Stay virtually connected with others
Your face-to-face interactions
may be limited, but psychologists suggest using phone calls, text
messages, video chat and social media to access social support networks.
If you’re feeling sad or anxious, use these conversations
as an opportunity to discuss your experience and associated emotions.
Reach out to those you know who are in a similar situation. Facebook
groups have already formed to facilitate communication and support among
individuals asked to quarantine.
Relying on pets for emotional
support is another way to stay connected. However, the Centers for
Disease Control and Prevention recommend restricting contact with pets
if you contract COVID-19 until the risks of transmission
between humans and animals are better understood.
Maintain a healthy lifestyle
Get enough sleep, eat well and
exercise in your home when you are physically capable of doing so. Try
to avoid using alcohol or drugs as a way to cope with the stresses of
isolation and quarantine. If needed, consider
telehealth options for psychotherapy. If you already have a
psychologist, contact them ahead of a potential quarantine to see if
they can continue your sessions using phone-based or online delivery.
Use psychological strategies to manage stress and stay positive
Examine your worries and aim to
be realistic in your assessment of the actual concern as well as your
ability to cope. Try not to catastrophize; instead focus on what you can
do and accept the things you can't change.
One way to do this is to keep a daily gratitude journal. You may also
choose to download smartphone applications that deliver mindfulness and
relaxation exercises. For example, PTSD Coach is a free application
developed by the U.S. Department of Veterans Affairs’
National Center for PTSD and the Department of Defense’s National
Center for Telehealth and Technology. It contains coping and resilience
resources such as exercises for deep breathing, positive imagery, muscle
relaxation and more.
Focusing on the altruistic
reasons for social distancing, quarantine or isolation can also help
mitigate psychological distress. Remember that by taking such measures,
you are reducing the possibility of transmitting COVID-19
and protecting those who are most vulnerable.
What Happens Next
Following a period of quarantine
or isolation, you may feel mixed emotions, including relief and
gratitude, frustration or anger towards people who worry you may infect
them with the virus, or even feelings of personal
growth and increased spirituality. It’s also normal to feel anxious,
but if you experience symptoms of extreme stress, such as ongoing
trouble sleeping, inability to carry out daily routines, or an increase
in alcohol or drug use, seek help from a health-care
provider.
See more APA advice on ways to deal with COVID-19.
Tools and Resources
- Mental
Health and Coping During COVID-19
- Centers for Disease Control and Prevention, 2020
- Parent/Caregiver
Guide to Helping Families Cope with the Coronavirus Disease 2019
- The National Child Traumatic Stress Network, 2020
- Coronavirus
Disease (COVID-19) Advice for the Public
- World Health Organization, 2020
- Taking
Care of Your Behavioral Health: Tips for Social Distancing, Quarantine, and Isolation During an Infectious Disease Outbreak
- Substance Abuse and Mental Health Services Administration, 2014
- The
psychological impact of quarantine and how to reduce it: rapid review of the evidence
- Brooks, S.K., et al., The Lancet, 2020
- Substance
Abuse and Mental Health Services Administration Disaster Distress Helpline
- 1-800-985-5990
- National
Suicide Prevention Lifeline
- 1-800-273-TALK (8255)
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