Paradox- Mental Health Impacts of Social Distancing

Social distancing is needed to limit infection, but it can erode our mental health. Due to the coronavirus (COVID-19), we now have an epidemic of loneliness and isolation. Recent research shows that more than three in five working American’s feel lonely and report it affecting their mental health. This doesn’t even consider those out of work due to coronavirus (COVID-19). The Health Resources and Service Administration noted that loneliness can contribute to depression, high blood pressure, heart disease, and cause chronic inflammation by activating our fight-or-flight response. This response also reduces about body’s immune system and virus defending capabilities. One study by the Health Resources and Services Administration cautioned that loneliness can be as damaging to your health as smoking 15 cigarettes a day. 

This is not surprising considering the multitude of mental and physical aspects connecting social contact to our health. For example, a 20 second hug helps our body produce oxytocin, a chemical proven to boost mood and speed healing. For centuries humans have lived in groups and been conditioned to almost need socialization to maintain mental stability. In fact, military special-forces and astronauts go through special training just so they can combat intermittent loneliness caused by isolation on missions. Without such training, when you are isolated you may experience the same challenges of a person in solitary confinement- the feeling that you have to psychologically endure wherever your mind wanders without anyone else or many options for reflection. Social distancing takes these negative feelings a step further.

​The news conditions us to be suspicious of others, alert, and anxious. Due to media reports we are almost always watching for potential sources of infection. Additionally, the activities and interventions needed to stave off these negative mental health impacts, such as exercising or crossword puzzles, requires significant mental energy or motivation, both of which can be drained by social isolation, especially for people who thrive on the energy of others and social events. Changes in the status quo typically puts most people at risk of depression. Yet, even in this era of limited face-to-face meetups, mistrust, and change there are interventions to help us stay sane, calm, and mentally healthy. We suggest the activities to help stay mentally healthy:

• Apply for new jobs, the sky is the limit so don’t worry about going for that dream job
• Begin or advance your career by working on your professional networking and resume
• Create a daily schedule to help provide consistency, thus calm some anxiety
• Exercise outdoors, either in your backyard or an uncrowded area, if allowed
• Hug people in your home, if all are healthy
• Limit connecting to 24/7 coronavirus new, which can cause or support secondary trauma
• Minimize consumption of alcohol and mind altering or depressive substances
• Maintain social connections by planning phone or virtual check-ins with friends, family, and colleagues
• Partake in activities, such as Sudoku, that can keep your brain cognitively challenged
• Plan and imagine what you will do when this social isolation is over
• Schedule virtual or at home (with no non-virtual guests) celebrations, such as birthdays and commencements, with full birthday or cap and gown attire. You can even plan “just because” virtual get togethers to bring and experience joy with others.
• Tackle projects you never had time for, such as getting ready for graduate school by studying for your GMAT/LSAT/MCAT/GRE, building a bend or patio, going online and learning or getting a new certification, taking a virtual class, or growing a garden
• Take all medications and supplements as recommended by your primary care provider
  
• Use prescribed psychotropics as directed  
  

If you need assistance contact a therapist or use one of the following resources:

• National Suicide Prevention Hotline: 1-800-273-8255
• SAMSHA Distress Hotline: 1-800-985-5590
• We may be physically apart, but you are not alone dealing with COVID-19 related mental health challenges.
• NAMI Emotional Support Hotline: 1-800-950-6264
• National Hopeline (depression and suicide prevention): 1-800-784-2433
• Crisis Text Line: text HOME to 741-741 to connect with crisis counselor through text
• MentalHealth.gov: website provides information about mental health conditions and treatment options
• Samaritans (depression): 1-877-870-4673​

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References:
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de Jong Gierveld, Jenny, Theo Van Tilburg, and Pearl A. Dykstra. "Loneliness and social isolation." Cambridge handbook of personal relationships (2006): 485-500.

Hodgins, Sheilagh, and Gilles Côté. "The mental health of penitentiary inmates in isolation." Canadian J. Criminology 33 (1991): 175.

Neri, Anita Liberalesso, et al. "Relationships between gender, age, family conditions, physical and mental health, and social isolation of elderly caregivers." International Psychogeriatrics 24.3 (2012): 472-483.

Smith, Kimberley J., and Christina Victor. "Typologies of loneliness, living alone and social isolation, and their associations with physical and mental health." Ageing & Society 39.8 (2019): 1709-1730.

Wang, Cuiyan, et al. "Immediate psychological responses and associated factors during the initial stage of the 2019 coronavirus disease (COVID-19) epidemic among the general population in china." International Journal of Environmental Research and Public Health 17.5 (2020): 1729

Wang, Jingyi, et al. "Social isolation in mental health: a conceptual and methodological review." Social psychiatry and psychiatric epidemiology 52.12 (2017): 1451-1461.

Xiang, Yu-Tao, et al. "Timely mental health care for the 2019 novel coronavirus outbreak is urgently needed." The Lancet Psychiatry 7.3 (2020): 228-229.

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Author

Tamara Ince is the founder of Ince Counseling, a boutique style group practice that provides a safe milieu where individuals can reflect on their past, identify their triggers and learn to better manage their lives with awareness.  Tamara has always been curious about the brain and behavior, and how life’s circumstances shape how we feel about ourselves and how we receive information from our environment.  Follow Tamara @InceCounseling