S1E5: The Phycological Impact of Quarantine and How to Mitigate It

Today on the podcast we’re talking about the psychological impact of quarantine and how we can think about addressing the feelings we’re going through while also tending to our mental health and tending to the plight of others.

This is a time of immense uncertainty and change. Meanwhile, in the US cases of COVID-19 are continuing to go up, and our quarantine is turning into something that’s a year-long ordeal. Some people may have been expecting this, to others this might be coming as a surprise. And depending on where you fall on the socio-economic ladder, your age, your health, and where you live, this virus and the accompanying quarantine may be hitting a lot different.

As we hold space in our hearts for all of the feelings and emotions that are coming up, we can look to scientists, researchers, psychologists, and a bunch of other really smart people for how to deal with both our feelings and our stress.

Tips for Mitigating Quarantine-Induced Stress:

· Make sure you have adequate resources and supplies. Get organized with your pantry, medicines, healthcare information, and any other ‘supplies’ you need.If you are under-resourced, how can you get what you need? Don’t be afraid to ask for help, utilize mutual aid networks, or find government-funded support.  If you have more resources during this time than others, consider giving and spreading them around to those in need. It might not be just money that you have to give. If you have time, expertise, knowledge, skills—how can you put those to use and help others by giving what you have freely to those in need?

· Reduce boredom by getting creative or finding ways to divert yourself. You won’t feel like doing your normal hobbies when you’re depressed or anxious. Just pick them up anyways. Set a timer for 15 minutes or turn on a Youtube video or playlist, and tell yourself you will just work on it for as long as the playlist, video or timer lasts. By the end of your short timer, you might just feel like continuing on in your creative groove. If you don’t, at least you spent 15 minutes not thinking about the stress of quarantine or the trauma of racially-motivated violence. Pay attention to your moods and your mental state. Feeling anxious? Look for ways to down-regulate. Feeling low-energy or down? Look for ways to up-regulate your energy. Not familiar with these terms? Google them and find tactics that work for you to regulate your mood.

· Reactivate your social networks online. Use the tools at your disposal: Zoom, Marco Polo, Instagram, Phone Calls, Virtual Meet-Ups, Webinars, Etc to reconnect with your friends. Get creative. Find new ways of socializing online. Instagram lives, virtual meet-ups or bookclubs, group movie-watching, etc. What would be helpful to you? Identify that and investigate ways to replicate that experience or feeling online.

· Focus on altruism. The depressed or anxious brain is a naturally selfish brain. Subvert this by actively thinking of how you can be of service to others. From racial justice issues to mutual aid networks, there are so many people out there right now who need your help, your time, your resources and your gifts. Finding how to share these with others will give you a natural mood-boost, in addition to diverting you from you own struggles. Bonus: in the process of trying to feel better about yourself, the world gets a little kinder too.

Article: The psychological impact of quarantine and how to reduce it: rapid review of the evidence.Published Feb. 26, 2020

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