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COVID-19: The Effects of Social Isolation on Mental and Physical Health and What We Can Do To Prevent Them

  1. Effects of Social Isolation
  2. Who Social Isolation affects the most?
  3. How to prevent and overcome the negative effects of social isolation
  4. Take-home message

Humans are social animals, so it is not surprising that social distancing and isolation can have strong impacts on our mental and physical states. You are not alone in this difficulty, it is something we are all trying to navigate through.

In this article, you will find the most important things you need to know about social isolation, its effect on us, and what we can do to prevent the negative impact of staying in quarantine during these difficult times of the pandemic. So let’s get started!

Effects of Social Isolation

Research studies show that the most common emotions to be associated with isolation are: frustration, loneliness, neglect, stigmatization, anxiety, boredom, abandonment, and depression. It is unsurprising, knowing that human beings thrive on communication and connection. Social isolation goes against everything we inherently know. While we know that social distancing and isolation are for the greater good, it can be hard on all of us.

However, even though it seems intimidating, we should not be overwhelmed just yet.

Psychologists and psychiatrists are particularly interested in the effects of social distancing on patients, so they conducted a variety of research throughout the years. The following are core elements they found:

1. Isolation’s Impact on the Mental State of People is Highly Individual

Where one person could perceive social isolation as the worst thing that has ever happened, someone else could appreciate this time to engage in self-reflection, self-care and get some rest from the world.

Even though, of course, we should keep these differences in mind, some tendencies are more universal. For example, if someone had or has any mental health-related issues, the effects of social isolation tend to be more severe and negative.

2. Isolation Becomes a More Important Issue Once People Are Not Sick

A very interesting finding in a study of Zerbe et al (1994) was that even though in the beginning people perceive social isolation as a temporary inconvenience, for those who are healthier, it grows to become a major stressor very quickly.

Don’t get me wrong, that does not mean that if you are sick you feel better than those who aren’t. With mental health-related difficulties, we face a lot of other issues, such as stigmatization, fear, loss of control, etc. The study of Zerbe articulates the understanding that patients actually felt their sickness and believed that self-isolation is useful to protect them from negative thoughts and stress.

3. People in Isolation Often Experience Anxiety and Depression

Even though it may seem obvious, there is much more to say about the connection between social isolation, anxiety, and depression. So let’s stay on this point for a while. To say that there is a direct connection between social isolation and depression is not completely correct. What would be 100% true though, is that Perceived Social Isolation leads to increased risk for depression and higher anxiety levels.

What is the difference between social isolation and perceived social isolation?

Well, it is simple. Perceived Social Isolation is essentially loneliness. As we all know, one can still feel lonely even when there is no pandemic and there is still the possibility to meet with others, go outside, and have some fun with friends.

How do we define loneliness if scientists can find no direct connection between objective factors (such as marital status, being in social isolation due to health issues, etc)?

How can we understand if we feel lonely?

Psychologists state that it is not the isolation itself that is important to define whether a person is lonely, but rather the difference between the desired and actual amount of contact, connections, and support. A person who feels lonely is not just sad, but also feeling unsafe, frustrated, and anxious.

This reaction to perceived social isolation has a very interesting explanation.

When we examine behaviors of the past, humans used to ensure their survival by creating bonds with each other, providing mutual protection and assistance. It was simply impossible for our ancestors to survive on their own.

Some psychologists believe that loneliness has such a massive effect on the human brain, body, and mental health because it was an evolutionary necessity to renew social connections and promote social trust. In short, it is our nature that is provoking us to get out of social isolation.

If we think about it, not much has changed. When we decide to ignore hunger, thirst, or pain, we endanger our health. If we ignore loneliness, we do the same.

Loneliness Is a Risk Factor for a Number of Issues:

 

As you may have noticed, some of these issues make it harder for a person to be motivated and reach out to communities they were a part of or get to know new people. Altered hormone production makes lonely people perceive the world and others more negatively. This makes them focus on danger and aggression more than usual. Do you remember how you feel after a night where you didn’t sleep well? When you woke up several times and maybe had unpleasant dreams? Having trouble sleeping makes it difficult to improve your mood and communicate with others. All of these factors lead to the point where we are in danger of ending up mean, frustrated, and even more lonely than before.

Although, it’s not all bad news. Let’s continue to the next finding for a ray of hope.

4. The Positive Effects of Social Isolation Are As Common as Negative Ones

There is no doubt that COVID-19 provided everyone with many new, unexpected challenges. Some of us manage to keep staying positive while others are feeling loneliness, sadness, and other negative emotions that come with forced social isolation.

What’s important to remember is that it is not all black and white. One day we may feel sad and another we may enjoy meditation, a warm bath, or simply having some time for ourselves. It doesn’t have to be the same every day. The experience that we are making can be both positive in some aspects and negative in others, and that’s okay.

Who Does Social Isolation Affect the Most?

Even though everyone experiences the effects of social isolation differently, researchers are working to define groups for which the experience of isolation poses the biggest challenge.

It probably is not much of a surprise that for the following two groups social isolation was found to be the most dangerous:

We know that loneliness progresses with age, but this is not as simple as it looks. Not all older people are lonely and not all older people who feel socially isolated feel it to the same extent. Older men tend to have fewer friends than older women and are often more socially isolated; they often feel lonelier and are less likely to have confidantes.

“Specific groups at greater risk of social isolation include the oldest old, older men, some people from a culturally and linguistically diverse background, LGBTI older people, carers, older people who are socially excluded, older people living in rural areas, and people in residential care,” – says Anne Pate, a Counsil on the Aging. 

Where the fact that older people are more often lonely than people in their mid-life is quite known, it may come as a surprise that children and young adults are an at risk group as well.

Social interaction and peer group are especially important during a developmental stage, particularly for the process of creating your own identity. It could be the reason why social isolation has such a strong impact on children, teenagers, and young adults. Studies show that children who experience social isolation for a long time not only experience a very strong feeling of loneliness, but also are 5 times more likely to develop mental health issues in the future.

Social anxiety,  depression, and post-traumatic stress were proven to be the most common effects of long social isolation in adolescents.

We are all struggling and socially isolated (or feel this way), but there are several groups of people to whom we should pay extra attention. It is possible that life has not always been not easy prior to the pandemic, and the loneliness that these groups feel may now be being perpetuated by the pandemic.

So, if you can, find time to call an old relative or spend some additional time with your child. Help them find a way to create some social interaction, and simply be there for them. This can go a long way when we are all feeling so separated.

Now, let’s talk more about what we can do to make this situation better.

How to Prevent and Overcome the Negative Effects of Social Isolation

In 2002, Deborah Ward, a community infection control nurse, conducted research in order to understand what could help hospital patients in isolation feel better mentally.

Interestingly enough, the findings she made are being reflected exactly in what you see and hear on most modern mental health blogs.

The biggest influences on the mental state of patients in isolation are: being able to communicate with the world and get information about what is going on (preventing them from feeling lonely, right?), being physically active, and keeping a healthy diet that a patient chooses.

Instead of boring you with more research data, I will summarize everything I found in my research while writing this article.

Here we go:

1. Seek Professional Advice and Help When you Feel Like It

During COVID-19, the Office of Civil Rights gave permission for mental health providers to work with secure networks such as Skype, Zoom, and FaceTime. This means that from now on you can find a therapist online, arrange a meeting and it could be covered with federal insurance (make sure to double check if the therapist is working with your insurance).

It would be simply impossible to describe all benefits that therapy has for one’s life in this article, but during a pandemic it is especially important we consider talking to someone in a safe space. Having someone to share all your worries and discuss anything you want/need will already have an amazing effect on your well-being. Additionally, a counselor could help you find unexpected solutions to a lot of difficulties that arose due to pandemic.

So if you’re feeling overwhelmed, give it a try.

2. Practice Self-Care and Pay Extra Attention to Staying Active and Maintaining a Healthy Diet

Self-care during a pandemic is an absolute must. As I already mentioned, even though all of the self-care aspects are important, in the time of isolation we should pay extra attention to being physically active and keeping up with a healthy diet.

Luckily for us, there are many YouTube channels and Instagram accounts that motivate us to move, so don’t hesitate to use them! Take up yoga, participate in a fitness challenge, or simply dance to your favorite songs – the most important thing is that you are not spending all day on the couch.

Creating a healthy diet for you and your family is essential to keep your body healthy during the pandemic. Everything you need to know about a healthy diet you can find online. So don’t create excuses, start caring about what you eat now.

As for the rest of the elements of self-care, you can find everything you need to know about them in our Free Guide: 21 Days of Self-Care During Pandemic. You can use it to create a complete self-care routine for yourself and trust me, you will see how your life will improve.

3. Make an Effort to Keep Social Interactions in Your Everyday Life

We are lucky to live in the time when the internet is a normal part of our lives. Skype, Zoom, phone calls, or even chatting – use all the possible tools to stay connected to the world.

Caring about others is also incredibly important for people to feel like they are a part of a social community, so make sure you are helping others and yourself by initiating contact. Don’t forget about the at risk groups we discussed! They may not show it or even notice it, but the pandemic is affecting them as well.

4. Practice Relaxation and Meditation

Research shows that meditation is extraordinarily helpful for keeping mental health in good shape. Regular meditation reduces stress, controls anxiety, and even improves sleep. It also has been proven to reduce blood pressure and help control pain.

You probably noticed that meditating alone could help avoid a lot of consequences of social isolation, so why not try it?

If you have no experience meditating, you may find our article “How To Choose The Right Meditation Style For You” particularly useful.

Once you know where to start, please, find these several minutes a day to take care of your mental health.

5. Get Outside

Social distancing doesn’t mean you have to stay inside all the time. Go for a walk in the park or forest, drive away from the city for a weekend or organize a picnic with friends (keeping a 6 feet distance). Nature has healing powers we cannot even start to imagine!

Take-Home Message

This year has been difficult on all of us. It is incredibly important to remember the importance of mental health and that it is within our power to improve it and keep it in good shape.

During social isolation, we should keep an eye on the older and younger people around us and, of course, take care of ourselves. Create a self-care routine, find a comfortable way to keep contact with the world and people you care about, find little things in your everyday life that you enjoy, and try focusing on positives.

When you start to feel overwhelmed, don’t hesitate to ask for help or support. Although, let it be from someone close to you or a licensed specialist.

Above all, please remember that is not forever. This time will pass like any other, but in the meantime it is important that you stay safe, healthy, and mentally fit. Let’s do the best we can under these given circumstances and come out better than before.

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