The Effect of Social Isolation on a Person’s Mental Health
Right now, as COVID-19 wreaks its wrath on humanity, millions of people find themselves in a similar situation to Dr. Greg, working from home, isolated and, in many cases, lonely and in despair. Some of that despair comes from the fact that the world is in crisis, which is understandable, but some of it also comes from the simple fact that human beings are social animals and, when the ability to socialize is taken away, a negative impact almost always occurs.
For example, while writing her doctoral thesis, academic Frances Hollis, a professor at the Sir John Cass School of Art, Architecture and Design in London, found that people who worked from home shared many distinct disadvantages. These include anxiety, depression, stress, loneliness, Isolation, lack of self-discipline, little or no exercise, difficulty setting boundaries.
Evolutionary psychology shows us that humans, like many other animal species, rely on each other for survival. Think about the times of cavemen and women, we needed a tribe so that the tasks of survival – hunting, gathering food, maintaining shelter, and keeping the children out of harms way could be shared amongst the group, with the tasks allocated to the most appropriate tribe members for the job at hand. While a lone individual could not protect against a dangerous predator, as a group they could protect the tribe and ensure their survival. To be excluded from the group pretty much equated to death. These days, that same social isolation and disconnection (especially in the form of rejection – but that is another story) can feel like a social death.
Not only do we need and want to be around other people, it seems these days many of us actively avoid being alone. In fact, in a study at the University of Virginia, 25% of women and 66% of men chose to subject themselves to electric shock rather than be alone with their thoughts.
So while it is certainly true that working alone at home brings a certain level of freedom and flexibility, the lack of human interaction, however small, can be problematic. The nuances of even small interactions with colleagues, let alone large meetings, working one-on-one with a partner or sharing stories with workmates, simply cannot be replaced by the disembodied avatars that are so popular in today’s virtual, online world.
Does Isolation Affect Introverts and Extroverts Differently?
The answer to this question is both yes and no. While there is nothing wrong with being either an introvert or extrovert, per se, isolation seems to affect extroverts more adversely simply because they seek out companionship and are energized when around other people. When isolated for an undue amount of time they can become tired, depressed and even desperate. lacking the human interaction they crave.
On the other hand, studies have shown that brain activity in introverts is higher than extroverts. Introverts are ‘deep thinkers’, so to speak and, in times of isolation, all of that thinking and internalizing their thoughts can lead to overthinking. That includes both positive and negative thoughts. During an extended period of isolation, introverts may find themselves dwelling on their negative thoughts which can lead to feelings of helplessness, hopelessness and even feelings of worthlessness.
In short, whether extrovert or introvert, long periods of isolation like we are now experiencing due to the coronavirus pandemic can be detrimental to their mental health and thus solutions must be found to overcome this pressing challenge.
Could isolation it be beneficial?
Besides the obvious health rationale in the current context, it is a common theme in stories of personal development and spirituality, that people have often chosen to spend a period of time in social isolation, in order to reflect, meditate and engage in a process of self discovery. Many great thinkers such as Lao Tzu, Moses, Nietzsche, Emerson and Woolf have championed the intellectual and spiritual benefits of solitude.
In the 1980s, Italian journalist Tiziano Terzani holed himself up in a cabin in Japan, passing the time with books, observing nature, and enjoying silence. He reported feeling free from the incessant anxieties of daily life at last I had time to have time¨. Not dissimilar to what many of us experience when on holidays or vacation.
Jack Fong, sociologist at California has studied solitude and speaks of éxistentialising moments´. ´When people take moments to explore their solitude,not only will they be forced to confront who they are, they just might learn a little bit about how to out maneuver some of the toxicity that surrounds them in a social setting´.
Similarly, Matthew Bowker, and psychoanalytic political theorist argues the ´a person who can find a rich self experience in a solitary state is far less likely to feel lonely when alone´. An interesting thought.
However, the research tends to agree that there are certain preconditions for solitude to be beneficial. And they seem to be a) if it is voluntary, 2) if we can regulate our emotions effectively, 3) If we can join a social group when desired, and 4) if we can maintain positive relationships outside of it.
So with that in mind, and given that at least at the individual level, the current restrictions may not be entirely voluntary, how can we cope with the social isolation during the COVID pandemic, without experiencing loneliness?
Tips For How To Cope with SocialIsolation and loneliness during the COVID-19 Pandemic
If you’re reading this, and are one of the many people now confined to home while the world deals with COVID-19, the tips below will help you to cope, stay healthy both physically and mentally, and maybe even learn something new and valuable.
1- Use Video & Technology To Keep In Touch with Family, Friends and Colleagues
Many people today, especially under the age of 30, use their smartphones to communicate with loved ones and colleagues, usually in the form of text messages. While this is good, it lacks the face-to-face interaction that humans need and desire. For that reason, using a video-chat software, like Skype, Whatsapp and Facetime, is vital. Being able to actually see the face, or faces, of the people you’re talking to, adds the human element to your conversation that no amount of texting can replace. The smiles, the joy and even the tears of those you love and care about simply carry more weight when you can actually see their face.
2- Keep Social Media Use to a Moderate Level
Here’s a fact about social media; it’s been found that when people tend to scroll endlessly through their social media feed on Instagram, Facebook and other platforms, they feel more left out than included. The biggest drawback to social media is the lack of actual face-to-face communication, which can lead to further feelings of isolation from friends and loved ones. In times of isolation like these, it would be better to use social media sparingly and instead use video chat and phone calls (see Tip1).
3- Make a Plan, and a Schedule, and Stick With It
Being forced to stay at home and shelter in place is abnormal, to say the least. It simply doesn’t ‘feel right’ and can add to your anxiety and stress. That’s why you should start every day by making a plan for your day and writing/typing it down so that you know what you’re going to do in the hours ahead. A schedule is also important because that’s what you ‘normally’ have to follow, so set one for yourself and stick to it. Doing these things will help you to feel more centered and calm, as well as proactive, about the situation, which can be quite helpful for your mental state.
4- Reach Out to Those Who may Need Your Help
One of the best ways to boost your mood and feel useful is to help others and, during this crisis, there are plenty of opportunities to do just that. Check on an elderly neighbor (while abiding by social distancing and using protective devices) or call a friend or relative who is sick. If possible, visit your nearest animal shelter and volunteer or send an email to someone you know might be vulnerable.
5- Go Outside and Get Some Sunshine
It’s long been known that sunshine helps the human body create valuable Vitamin D, which can boost brain function and improve a person’s mood. Plus, getting outside (if possible) gives one the feeling of being more connected to the community, can be quite exhilarating and lets a person know that, while things right now are a bit frightening, the earth is still turning and, soon enough, better days will be upon us.
6- Exercise
If you’re not positive for COVID-19 and physically able to do so, exercise is one of the best ways to stay both physically and psychologically fit during this crisis. Being isolated is bad enough but being isolated and inactive is even worse since our mental and physical state often goes hand-in-hand. Below are a few things you can, and should, do while stuck at home during the coronavirus pandemic.
- Walk around your neighborhood, if possible
- Practice Yoga, Tai-Chi or another stretching type exercise
- Ride a stationary bicycle or another indoor exercise machine
- If you have a pool, swim. (The CDC says that properly maintained pools are safe.)
- Work out with weights
- (What other in-home exercise ideas can you come up with?)
7- Engage in Activities that are Comforting and Enjoyable
It’s important that you feel good about yourself and your situation and the best way to do that is to do something that brings you joy. Playing with your dog or cat can be very comforting, as well as taking a nice, soothing bath. Catching up on your favorite TV shows or streaming movies can be very enjoyable, as can cooking or baking something delicious to eat. Hobbies are especially good at this time as well, like working with wood or building with Lego bricks. Anything that brings a smile to your face is good and valuable during this time.
8- Make Plans for the Future
Here’s a fact; the pandemic won’t last forever and things will slowly get back to normal. Until they do, you can make plans for the future and the things you want to do, see or create. Plan your garden for the spring, for example, or a trip to visit your friends in another state. Make a list of goals or things you want to accomplish before year’s end or even plan an event for your family and friends when this is all over. Planning for the future helps you to forget, at least for a short while, about the present problems we’re all facing. As Victor Frankl wrote about in ´Man´s Search for Meaning´, having a future purpose can be the difference in physical, as well as mental survival.
9- Be Intentional with Your Time
When isolated many people tend to simply let days slip by, wasting away the hours doing next-to-nothing, which can lead to increased feelings of desperation and regret. A much better plan would be to use all of this extra time we’ve been given to learn something new, whether it’s a skill, a hobby or even a new language. President John F. Kennedy suffered a number of horrible sicknesses as a child but, alone and bedridden for months at a time, he became a voracious reader. As President, he was a skilled orator and learned historian, likely due to all of those months in isolation that he used to read as many books as he possibly could.
Working from home, whether you choose to or it’s been forced upon you, has it’s ups and downs, no doubt. If you feel like you’re unable to cope, the above tips and message will hopefully give you some solace, as will the fact of knowing that you’re not alone during this crisis. We are all in this together.
