If you read my last article, or watched the video, you will be informed of the various ways quarantine can, and has, effected our mental and physical wellbeing. This article highlights the ways we can cope with these negative consequences. Using psychological research (as always) I have comprised a list of things we can all do to make our lives in quarantine a little more bearable. So here goes…
1) Participate in Communal Activities
Don’t worry, I am not suggesting that you go out and break social distancing rules; many communal activities can be found online! Julene Johnson found that engaging participants in community and social groups improved their mental health, and reduced feelings of loneliness. In this study Johnson had participants take part in choir sessions. Again, I am also not saying you should take up singing either (this is not for everyone). However, communal activities can allow us to socialise with others (something we are severely lacking at the moment). A study by Peter Pan and colleagues (I know, I was shocked too!) found that lonely participants thought support groups were the most effective strategy in reducing loneliness. It was suggested that being able to talk with people in similar situations, provides a cathartic release. Therefore, by taking part in communal activities, whether that be an online quiz, online help platforms, or a family facetime, we may be able to increase our socialisation, without being physically social. This can in turn reduce loneliness and improve mental health.
2) Keep up to Date
The information provided to us during this time is always changing. Therefore, it is important to keep up to date with the government guidelines to keep ourselves and others safe. During the Ebola outbreak, it was found that those who did not have sufficient information, often suffered from feelings of fear and anxiety. Although ensuring the public are adequately informed is mostly the responsibility of government, we can also alleviate these feelings ourselves. In order to do this, I recommend only following the official UK government updates and briefings. Much of what we read on other platforms is not always reliable. Having said this, if you notice your mood dipping due to social media over-exposure, don’t forget to take a break!
3) Follow a Routine
Following a routine can allow us to maintain a sense of order and purpose in our lives. This is something many of us have had removed with the closure of schools, universities, and the workplace. You may have noticed your sleeping, exercising, and eating patterns have gone out the window! This is because our bodies are used to our usual routines. For example, melatonin is released at a certain time to make us feel sleepy at night. If you have been sleeping in more, this might alter this. A study published in The Lancet Psychiatry found that those who favour a routine, had healthier sleep cycles and this was associated with better mental health. But how can we incorporate routine into our lives? Well, this is how…
Psychology Today suggests focusing on three different aspects of your life: personal, relationship and career. We’ll start with personal. It is suggested that to establish routine on a personal level, it is helpful to select one thing a day which focuses on you. Whether this be making a cuppa whilst watching your favourite episode of Corrie or ordering a facemask for a mini spa day. Some of us (particularly parents) feel guilty for self-care but remember, by looking after yourself, this makes you better equipped to look after others. We can draw similarities with the instruction to put your air mask on before helping your child when on a plane. Relationship: Try your best to maintain relationships, whether this be romantic, platonic, or familial. If you’re social distancing with this person, set something aside each day to do with them. This could be your outdoor exercise, or maybe a spot of baking (if you can get hold of the ingredients). Career: This doesn’t have to be anything big (I’m not trying to make you the next Richard Branson!) but every big thing starts with something small. I created this blog as a little steppingstone to get to where I want to be. So, if you do have a career in mind, or are lucky enough to be in one now, take this time to think about how you can reach your goals. Maybe subscribe to that informative newsletter, create a LinkedIn profile, or read a book about something which interests you in the field!
The thing to focus on is to try and incorporate one, if not all these things into your daily routine to try and instil a bit of organisation. If it helps, set aside some time the night before to plan the structure of your day. With all of the bad things that the pandemic has brought, let’s see if we can bring something good out of it too!
4) Stay Virtually Connected with Others
If you read my last article, you will know the importance of virtual hugs! Though our physical contact may be limited right now, it is critical that we make the most of the tools we have. If you are lucky enough to have a device that can access the internet, make that Zoom call! No, it will not be the same, but it might give you some sense of comfort. In my last article, we found that participants who saw virtual social contact, had greater activation in areas of the brain associated with social behaviour, so let’s make the most of that! Robert Maunder and colleagues found that being able to virtually communicate with friends and family provided quarantined participants with a positive social network. Being able to discuss their situation with loved ones alleviated feelings of isolation, stress, and panic. So, make the most of being able to get in contact with your friends and family. It will not only make you feel a bit better, but it might also brighten their day too. For further guidance on how you can stay connected during quarantine, visit this website.
5) Exercise
Some of us hate the mention of this word, but some of us love it (a bit like Marmite!). But if you haven’t given it a chance yet, then now might be the time! I’m sure many of you are aware of the new regulations that were put in place in the UK on the 13th May. Thanks to the vast majority of us staying home, the government has said we can now have unlimited exercise! Monika Guszkowska found that different forms of aerobic exercise reduced participants’ anxiety and depression. But why is this? Cue the biology again! It’s due to the increased blood circulation to our brain, specifically to a part of the brain called the hypothalamic-pituitary-adrenal (HPA) axis. The HPA controls communication to the amygdala, the hippocampus (both of which we visited last week), and the limbic system. The limbic system is comprised of a few areas of the brain. These are responsible for stress response, mood, and motivation, respectively. Increased blood circulation to the HPA may have the effect of improved mood as a result. Other explanations for the positive impact of exercise have been associated with distraction and self-efficacy. As little as 30 minutes of brisk walking 3 days a week has been associated with positive mental health benefits. So, get outside!
6) Reducing Rumination
Rumination can be thought of as when we over-think things. For example, when we keep going over an event in our head, in terms of what we could have done or said differently. I am particularly bad for doing this! This can be most evident during uncertain times like these. However, rumination is bad for us as it can often lead to a negative or anxious mood. If you do suffer with anxiety, you should of course speak to a healthcare professional, however for those of you who would just like a few tips for dealing with rumination, keep reading. Step 1: Try and apply the healthy routines discussed above. Step 2: Distract yourself by doing something engaging or active. Step 3) Acknowledge how you are feeling and accept the present. Acceptance and Commitment Therapy (ACT) focuses on this, through accepting the now and committing to do the best we can in the circumstances. Step 4) Try to train yourself to think of alternative ways of viewing a situation; someone might not be ignoring you but are just a bit busy! The latter is the most difficult, however it can be done! Cognitive Behaviour Therapy (CBT) is something which combats this. CBT was developed to change the way you think, in order to change the way you feel. This is often referred to as ‘reframing’. For more information on reducing rumination, please visit this website.
7) Communication in the Home
Many of us are spending a lot more time at home now. With the majority of the UK not working, not in school and back from university, this means we are subject to the highs and lows of each other’s moods, in close proximity. It isn’t always easy to spend so much time with your family, especially if you’re not used to it. Problems in communication may follow this, which can result in a tense and confrontational household. When we’re feeling low, we may misinterpret what others are saying, without realising it. But we can combat this to make home life a little easier. Here’s a few tips! Give people time to express themselves before jumping to conclusions. If you still come to the same conclusion, ask them for more information and remind yourself that they might also be feeling a bit rubbish too! We can also try and focus on these problems together. It is likely that some of the anxieties you are feeling right now, are also being felt by the other person. So, talk about how you’re feeling! It will help you and might help take some weight off their shoulders too.
8) Seek Help
Whilst you may find these strategies useful, there can still be a need to consult healthcare professionals. For those of you who are used to visiting your therapist on a regular basis, this can be an extremely difficult and scary time. Research led by Christopher Masi found that the best way of combating loneliness is to address negative internal feelings. It isn’t unusual to feel overwhelmed, but if you do feel yourself suffering, contact your therapist; many of them are offering online guidance. If you don’t already have a therapist, but would still like to speak with someone, seek guidance through tele-counsellors and tele-psychologists. I have included a list of helplines below if you are struggling and are in need of help. It’s ok to not feel ok sometimes!
Overall, whilst my last article highlighted the dramatic mental and physical impacts of quarantine, there are ways we can alleviate these. I hope this article has given you some ideas on how to combat any negative emotions. Many of us acknowledge our physical safety, but we mustn’t forget our mental wellbeing too. Thank you for reading. Remember to subscribe on the homepage! Happy learning.
Helplines:
ChildLine – 0800 1111
The Samaritans – 116 123 (UK)
Befrienders Worldwide – Similar to The Samaritans but for outside the UK.
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