How self-isolation affects the psyche

Work not in the usual office, but at home, the need to keep a distance of 2 meters from another person, leave the house with a covered face, and communicate with friends mainly by phone or via the Internet. All these are the realities of ordinary life in 2020. Many want to ask the rest: “How do you deal with all this?”. It would be a mistake to believe that the need to self-isolate for weeks brought changes only to the mode of life. Such circumstances also affect the psyche.

According to a Global Advisor survey of almost 14 people from 15 countries around the world, in the spring, about 15% of respondents reported that they feel lonely because of the isolation. ^[1]. Today this percentage is much higher. But the feeling of loneliness is not the only “side effect” of self-isolation.

The main risks of long-term self-isolation

How forced self-isolation affects the human psyche, scientists began to study long before the pandemic. Back in 2015 Julianne Holt-Lunstad, PhD in Psychology, Professor of Neurology at the University. B. Yang, found that the lack of social connections has the same health risk as smoking 15 cigarettes a day or drinking alcohol. Also, according to the observations of the scientist, loneliness and self-isolation are 2 times more harmful to physical and mental health than obesity, and also significantly increases the risk of premature death. ^[2].

Based on research ^[3] Scientists have concluded that social isolation increases the risk of:

• depression;
• sleep disorders;
• violations of the executive function;
• deterioration of the cardiovascular system;
• weakening of the immune system.

In 2019, American researchers studied data from more than 580 adults and found that social isolation increases the risk of premature death. Moreover, if for blacks self-isolation increases the risk of premature death by 2 times, then for whites – by 60-84% ^[4].

In addition, scientists have found that the lack of social connections is detrimental not only to physical and mental health, but also to cognitive health. ^[3].

Stages of change in mental state during the period of self-isolation

As for the psychological aspects of self-isolation, the scientists concluded that most often the restriction of social contacts causes three types of violations:

• stress and anxiety;
• confusion;
• psychological disorders with long-term consequences ^[5].

Moreover, if isolation lasts longer than 10 days, then the consequences for the psyche are more serious.

Stress and anxiety in the case of a pandemic arise from the fear of getting infected yourself or infecting loved ones. But after a certain period of self-isolation, a person begins to feel bored, there is a feeling that something important has been taken away from him, without which his life is impossible. And that adds to the anxiety.

At the next stage, confusion arises (the person does not understand what to do in the new conditions of self-isolation), which has every chance of developing into anger. Confusion and aggression are further intensified amid uncertainty about forecasts and the duration of quarantine conditions.

In addition, scientific observations show that for a certain time after the completion of self-isolation, a person may experience some problems. In particular, returning to work after being alone for a long time can be accompanied by irritability and mood swings. Also, many may continue to avoid noisy places and crowded events, experience fear near a sneezing or coughing person. ^[6].

Self-isolation and the impact on the psyche: what researchers know

The most famous case of prolonged self-isolation is the story of the French scientist Michel Siffre. In 1972, he locked himself in a cave in Texas for 205 days and during this time carefully recorded everything that happened to his psyche. A few months later, the scientist wrote that he could hardly put his thoughts together. Nearing the 5-month mark of isolation, he noted that he was in desperate need of company and that he had “tried, unsuccessfully, to make friends with a mouse”.

Although not as extreme, but still long-term isolation is experienced by space crew members, scientists working at remote Arctic research stations. They also show some signs of cognitive, sensory and social deprivation. Such people usually report confusion, depression and anxiety. ^[7].

Many studies have shown that prolonged social isolation causes cognitive decline, especially in older adults. ^[8]. But a study conducted with the participation of over 11 thousand people in 2019 showed that isolation provokes a deterioration in memory and overall brain function, which, according to psychologist and epidemiologist Andrew Steptoe, can provoke a reluctance in men and women to communicate with other people. ^[7].

How to ease the negative impact of self-isolation

Today, the world is in a situation where self-isolation may be the only way to stop the pandemic and take care of the health of your loved ones. And in order for the forced restriction of social contacts to pass with minimal harm to the psyche, it is worth following some rules.

1. Minimize the period of self-isolation if possible.

Do not stay in “home confinement” longer than necessary. The longer the isolation, the greater the stress and impact on the psyche.

2. Avoid being alone.

Use modern technologies – telephone, Internet – to communicate with friends and relatives. Give preference not to voice, but to video communication. And the more people who participate in the video call, the better.

3. Realize that you are not the only one in this situation.

For many people, the realization that self-isolation is not a unique phenomenon, and that millions of people on the planet are experiencing the same thing, is a factor in calming down and finding a balance that gives strength to survive a difficult period.

4. Be constantly busy with something.

Perhaps, each person has a list of things postponed for “later”, “when there is time”. Self-isolation is the perfect time to do many of them. Also at this time it is worth planning what you will do after isolation is over. Such an activity is not just a way to occupy oneself with something, but also a source of inspiration and positive emotions, which also help to cope with temporary difficulties.

5. If necessary, seek psychological help from specialists.

Don’t be alone with bad thoughts. If you feel changes in your psychological state, you understand that it is difficult for you to overcome the consequences of “home confinement” alone, seek help from specialists, especially since many of them conduct appointments via the Internet.

In many cultures and religions, there are traditions to periodically self-isolate, to minimize contact with the outside world. For Christians, this is Great Lent, for Muslims it is the time of Ramadan, and in Buddhism, solitude is the very foundation of the foundations. Believers use this time to understand themselves, restore their strength, and find inner balance. Perhaps, if you look at forced self-isolation from this angle, it will not seem like a difficult test, but will only benefit, including the psyche.

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