Cabin Fever

Coronavirus self-isolation: psychologist explains how to avoid cabin fever

March 16, 2020

Many people are self-isolating (staying at home) these days to avoid the coronavirus. When people are stuck indoors for long periods of time, they can report getting "cabin fever". Observations of people living in small spaces, such as space missions or polar research stations, show that some people find self-isolating more difficult than others. However, there are some simple things you can do to help you adapt.

1.

Research suggests that when people lack social connections, they suffer more from physical health problems. And studies show that polar research crews have weaker immune systems. The period of self-isolation needed for coronavirus should not result in any major changes in how your immune system works. But, it may be a good idea to try to improve your immunity. Getting enough vitamins can help. Psychologists also believe that listening to music or watching a movie can also boost your immune system.

2.

For some people, self-isolation leads to mental health problems. One polar study found that over 60% of people felt depressed or anxious and nearly 50% had problems with memory, sleeping and concentrating. Hopefully, coronavirus self-isolation won't have such a serious effect on our mental health. But some people may have difficulties with sleep, feelings of sadness, or motivation. To avoid these problems, it is important to structure your day. Having a schedule for mealtimes and bedtime can help you to stay on track. Planning activities and setting goals can also help keep you motivated and stop you from feeling depressed.

3.

Isolated people may feel depressed because they have lost the support of friends and families to help them deal with this difficult situation. Without social support, people may also choose more negative strategies, like drinking more alcohol. During self-isolation you should stay in contact with your social network. It's easy to phone a friend for a chat, send someone an email or join in with a discussion via social media.

4.

Some people will be self-isolating with a small group of family or friends. This may limit loneliness but increases the possibility for arguments. One scientist reported that around 30% of 211 days in space was spent dealing with crew conflicts. Group tensions have also been seen in polar research stations. One way to reduce conflict is to have some time away from each other. If you feel a conflict is developing, sit in separate rooms and let everyone calm down.

5.

Research suggests that exercise can help at reducing conflict. Twenty minutes of exercise a day can help lift your mood and reduce tension by changing your brain chemistry. So it may be time to download a new exercise app or find an online exercise class to join. Finally, it is important to remember that if you feel self-isolation is having a very negative impact on your mental health, you should seek professional advice.

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