How to Keep Mentally Healthy During Isolation

Helpful tips for staying home

by Jeff M. Vance Ph.D.

Many of us are finding ourselves in the stressful situation of isolating ourselves in our homes right now. While this is uncharted territory for most of us, there are many similarities to people who have found themselves at home with nothing to do after a job loss.  Over the years we have discovered what helps in this situation and many of these strategies can be applied to the circumstances we find ourselves in today.  Here are some tips inspired by what we’ve learned about people dealing with unemployment.

First, Get up and Out of Bed

By getting up and out of bed I don’t mean moving to the sofa. It’s okay to sleep in a little more than you might on a typical workday but wake up at a reasonable hour. Try to come close to your typical morning practice. Have some coffee or breakfast and mimic your normal routine. This may include showering, shaving, putting on makeup, combing one’s hair, brushing your teeth. Get dressed. It’s okay to dress a little more casual than you might on a workday, but don’t lounge around in sleepwear. These rituals help tell our minds and bodies that we have a purpose and energize us.

Be Productive

People who are used to accomplishing something each day will enjoy binging on Netflix for a day or two, but then find themselves getting antsy. Feeling that we have done something productive can often lead to us feeling more positive about ourselves. There are many different types of productivity. Try to be productive at something every day.

·       Occupational productivity: many people are working from home and are able to do this. For those who don’t have this opportunity, perhaps we can catch up on professional reading, or develop some work-related skills.

·       Intellectual productivity: we can keep our minds active by watching documentaries, reading something educational, learning a new skill.

·       Physical productivity: exercise is good for our minds as well as our bodies. It has been shown to help reduce depressive symptoms. For people who frequented health clubs which are now closed, you might not be able to keep up your typical workouts, but do what you can. For almost everyone, simply walking can help.

·       Spiritual productivity: for some of us, missing our regular worship services is unsettling, particularly during Lent. In addition to watching broadcast church services, we can engage in other prayerful rituals, spiritual reading, or engaging in religious educational opportunities available online. For example, there are several websites that offer virtual Stations of the Cross.

·       Personal productivity:  I know very few people who don’t have something they had been “meaning to get around to.” Maybe this is personal business such as working on one’s taxes. Maybe it’s household chores or repairs. Maybe we have a backlog of mail, or email, to which to attend.  HOWEVER: Unless you are certain you can do it stress free, now may not be the best time to update your will or review your retirement savings.

Keep in Touch with People

When we are stuck at home, particularly those who live alone, it is very easy to cut ourselves off from other people. Stay in touch through email, texting, and social media.  Try at least once a day to have an actual conversation with someone via phone or video conferencing. Humans are, by nature, social creatures and too much isolation can be difficult for us. Consider reaching out to someone you know who is living alone, they may be longing for some contact.

Manage your Emotions

It is almost impossible, given the state of everything we are facing, not to experience some feelings of anxiety or depression. Be aware of these as they can easily contribute to unhealthy coping behaviors such as drinking, binge eating, and taking frustrations out on others. One thing we can do is limit our exposure to the news media. We need to keep abreast of the situation, but if we dwell all day on the pandemic or the economy, how can we help but feel overly anxious and depressed? Find a safe person you can talk to about your feelings.

If you are currently being treated for anxiety, depression, or any other mental health difficulty now is not the time to abruptly stop treatment and go it alone. The Immaculate Heart of Mary Counseling Center, like many other health providers, is offering telehealth services so that our clients may continue to get the care they need.