Reducing isolation during the pandemic

January 22, 2021

Many of us have adjusted our lives due to the pandemic. Vacations cancelled, concert tickets refunded, not watching our children in school plays or weekend sports. For many of us, we have increased our isolation from others for safety purposes and for those extroverts out there, this can be draining. Some are not used to the increased isolation. Could this be a sign of depression? How does forced isolation interact with depression, and how we can make sure we are staying healthy?

The pandemic can negatively affect your mental health, and behavioral health services providers are reporting increases in anxiety, depression, suicidal ideation, and substance use. The CDC gathered data from adults and more than 40.9% of respondents reporting at least one adverse mental or behavioral health condition related to the pandemic.

So how do we know if isolation is becoming a problem in our lives? If you are experiencing any of the following if may be beneficial to seek care:

  • Deep feelings of boredom
  • A general lack of interest in once enjoyable activities
  • Losing interest in personal hygiene
  • Significant change in eating habits (under or over)
  • Carelessness for surrounding environment (clutter, hoarding)
  • Decrease in staying connected with others
  • Negative feelings of self-doubt and self-worth
  • Feeling extremely uncomfortable in social situations
  • Avoiding interpersonal interaction
  • Lingering feelings of disappointment

Prolonged isolation can lead to difficulties with our cognitive skills, including being able to concentrate, challenging our negative thoughts, and problem-solve. Reaching out to your healthcare provider is a great start in addressing the mental health side effects of isolation. Many providers are offering telehealth services or alternative options to help promote a safe opportunity to connect.

If you realized that you or your loved ones are becoming more isolated, here are some tips on decreasing isolation during the pandemic:

  • Go outside daily, whether it be for walking your dog, or taking a jog on a day where the weather is nice. Sunshine can help elevate our endorphins and serotonin. Serotonin can help boost mood.
  • Engage with others in a positive healthy way. Be the one to pick up the phone and call a friend or family member.
  • Use social media to connect with others. Don’t just leave a like or keep scrolling, take a second to comment and engage in conversation.
  • Have a virtual coffee catch-up session with a friend.
  • Do your best to develop and keep a routine.
  • Change your clothes daily. It may sound silly, but staying in pajamas all day every day can perpetuate the sense of isolation or depression.
  • Limit your media exposure. Avoid having the news on all day and ensure you are seeking your information from credible resources.
  • View this event as an opportunity, rather than a barrier.

Now is not the time to be hard on yourself if you are not performing as well as you use to in certain areas. Our lives have drastically changed; our routines thrown out the window, and although we have been doing this for a while now, we are still adjusting. What is important is that you are mindful of your feelings and engagement with others and be aware of how it is making you feel. Do not be afraid to reach out for help.

Written by: Meaghan Warner, LCSW-S