People who suspect they might have come in contact with coronavirus advise for self-isolation (stay at home) for 14 days. For some people, the idea of self-isolation may seem like a dream. For others, the idea of being cut off from the outside world, alone or with only a few close family members, will cause them fear – ask any parent who was supposed to entertain two young children at home on a wet day.
When people are stuck in a room for a long time, they can report a “cabin” or feel like they are “going crazy.” Observing actual or simulated space flights or people living in confined spaces, such as those spending the winter at polar stations, also suggest that some people may find self-isolation more difficult than others. However, there are a few simple steps you can take to help you adapt.
1. Boost Your Immune System
Studies of the effects of loneliness show that when people have no social connections, they are more likely to suffer from physical health problemsFor example, older people who are unable to leave their homes due to mobility impairment are more susceptible to diseases such as heart diseaseAnd studies have shown that polar research groups may suffer from a reduction in their the immune system,
The good news is that the period of isolation required for the coronavirus should not lead to any noticeable changes in the functioning of your immune system. But during self-isolation, it might be a good idea to try to improve your immune response. Exercising and getting enough vitamins can help here (although unlike some online sources, they are not a cure) Psychologists also believe that listening to positive music or watching a movie also immune function,
2. Structure your day
For some people, self-isolation can still lead to some mild mental health problems. From people who spent the winter at the polar research station, we know that long-term isolation and detention are associated with psychological problems. One study found that in crews wintermore than 60% reported feeling depressed or anxious; and almost 50% felt more irritable and had problems with memory, sleep, and concentration.
Obviously, the isolation of the coronavirus will not be as extreme or as long as those exposed to the arctic winter, and therefore the impact on mental well-being is likely to be much less extreme. But some people who are self-insulating may experience problems with sleep (insomnia), a sense of anxiety or sadness, or may begin to feel demotivated.
To deal with these problems, it’s important to keep the structure up to your day. Having a set meal schedule and set bedtime can help you stay on track. Planning events and setting goals can also help you stay motivated and relieve you of depression.
3. Maintain social contacts
The obvious reason that individuals may feel depressed or worried is that they cannot count on the support of friends and families to help them cope with a difficult situation and share their worries and concerns. Studies also show that without such social support, people may turn to less positive survival strategies, such as (drinking more alcohol).
Therefore, during self-isolation, you must stay in touch with your social network. It can be as simple as calling a friend in a chat, sending someone an email, or joining a discussion through social networks. Contact a friend it has been proven to be better for your mental health than having a glass or two of wine to block your worries.
4. Avoid Conflict
In some cases, people will be isolated from a small group of people, be it family or friends. This may limit loneliness, but it may present other problems, namely the opportunity for arguments. Even those whom we love very much can get on our nerves if we are stuck inside with them long enough.
Cosmonaut Valentin Lebedev, who spent 211 days aboard the Mir space station, said that about 30% of his time in space was spent on fighting crew conflictsIncreases in group voltage were also seen at polar research stations. So it is a good idea to try to reduce interpersonal conflicts.
Research to Reduce conflict during space missions suggested that exercise could counteract the negative effects of imprisonment. Altogether 20 minutes daily exercises can also help lift Your mood due to the release of endorphins, as well as reducing the feeling of tension. So maybe it's time to erase this exercise DVD or download a new exercise app.
Another strategy to reduce conflict is to devote time to each other. If you begin to feel that the situation may worsen, it is recommended that you take at least a 15-minute timeout. Sit in separate rooms and let everyone calm down. Usually, after 15 minutes, the reason for the argument does not seem so important.
Finally, it is important to remember that if you feel that self-isolation has a very negative effect on your mental health, you should seek professional advice.