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Sponsored by: Fallon Health
April 27, 2020

Overcoming social isolation during the coronavirus pandemic

The chance to be at home—whether to spend time with family and friends or to enjoy some solitude—used to feel like a luxury for many of us with busy schedules. A day with no errands to run, no appointments to rush to and no social activities to prepare for would be an unusual one. 

Now, it’s our reality, and it has been since Gov. Charlie Baker issued a stay-at-home advisory on March 24. By closing all nonessential business and moving to online education, we’ve been collectively working to slow the spread of the novel coronavirus— also known as COVID-19—and enable hospitals to keep up with the flow of patients affected by it. 

We’ve become familiar with “social distancing”—staying home (except for necessary trips to pharmacies, grocery stores and medical facilities) and keeping six feet away from those outside our family unit. Being physically separated from each other can be difficult at any time, and it’s especially hard during a crisis when we most need the support of others. 

Anxiety levels going up

This pandemic is causing a great deal of stress. Essential workers who have to leave home for their work face the risk of coming into contact with the virus—and potentially infecting their loved ones when they return home. People who are working from home must still manage deadlines, meetings and responsibilities, but now in less-than-ideal circumstances. Others have already been laid off or furloughed, or have had salaries and hours reduced. 

People in each of these situations are also struggling to care for young children, support remote learning for school-age children, provide care for other relatives or friends and manage relationships among those in their household. 

None of this is easy, especially when we don’t know how long the coronavirus will continue to affect our lives. As we navigate these uncertain times, it remains important to stay at home as much as possible to avoid the risk of contracting COVID-19 or unknowingly infecting others. And it’s equally important to avoid the negative affects social isolation can have. 

Effects of social distancing

Being at home nearly all the time can make you feel isolated and lonely, even if you have others at home with you. That can take a toll on your physical and psychological health. 

Research shows that social isolation and loneliness can lead to depression, sleep disturbances, cognitive impairment or decline, cardiovascular problems, reduced immunity, and substance use disorders. It’s always important to prevent these adverse effects, and it’s even more essential to do so while COVID-19 is keeping people apart. But it takes a concerted effort to overcome the negative effects of social isolation.

How to cope with isolation

Many strategies for managing anxiety, including relaxation techniques, mindfulness apps and exercise, can be helpful when you’re dealing with isolation. Here are some ideas you can try: 

  • Limit your exposure to the news, social media and discussion of COVID-19. Constantly focusing on COVID-19’s impact on health, society, the economy and politics can increase your stress and make it difficult to relax. 
  • Keep up with what your doctor has recommended for you. 
    o Take your regular medications. Ask if your pharmacy will deliver refills by mail. 
    o Maintain an appropriate diet to manage any health conditions you have, such as diabetes or high blood pressure. 
    o Call your doctor if you have questions or concerns, as you normally would. Even if the office is closed, someone will answer the phone and help you get medical advice. Telehealth visits have become common, so it’s likely that you can get needed care without leaving home. 
  • Have healthy, balanced meals. 
    o Get general dietary guidelines at ChooseMyPlate.gov.
    o Plan your meals in advance and reduce your trips out by using a grocery delivery service. 
    o If you can’t afford groceries now, contact your local food pantry, house of worship, or senior center.
  • Exercise regularly. 
    o Stretching and breathing deeply can help you relax your body and mind. 
    o Walk, run or bicycle outdoors or on home equipment indoors.
    o Do body weight exercises such as squats and pushups. 
  • Make time for activities you enjoy. If you have more time than usual, consider picking up a new hobby or going back to something you used to do.  
  • Talk to someone—a friend, family member or professional—about how you’re feeling. If you have a therapist, call. If not, contact your primary care provider to get a referral. Telehealth visits are also available for appointments with counselors.   
  • Do something for someone else. 
    o Call to check on a friend or neighbor. 
    o Make a donation to a food pantry or other organization dedicated to helping people in need.
  • Use video chat to connect with groups of friends or relatives. Try Netflix Party to watch a movie together and message at the same time, or use House Party to video chat and play built-in games as a group.

These tips can be helpful for people of any age, including older adults who are more at risk of getting COVID-19. Older adults may feel even more isolated and can benefit hearing from friends and family more often. Encourage the older person in your life to try video chat. It can be fun and can also help them avoid depression. According to a study published last year in the American Journal of Geriatric Psychiatry, those who use video chat were half as likely to experience depression as those who used email, social media or instant messaging.

Looking ahead

Remember that this time of being physically apart from each other will come to an end. This is a temporary change in our day-to-day existence, and by working to manage the effects of isolation, we’ll make it a little easier to get through this time of crisis together.

Carolyn Langer, M.D., is Senior Vice President and Chief Medical Officer at Fallon Health.