Homebound Lifestyle: Safeguarding Mental and Physical Well-being
Staying at home for extended periods, as required during lockdowns and quarantines, can have a profound impact on both mental and physical health. One of the primary concerns is the increased risk of anxiety, depression, psychological distress, and physical inactivity.
Loneliness, defined as a negative experience of feeling alone, regardless of a person's actual social situation, is a significant issue. Social isolation, characterized by a lack of social resources such as companionship or support, a small social network, and infrequent social interaction, also poses a threat. Studies have shown a significant increase in depression and anxiety disorders in people with quarantine experience [1][2][3]. Anxiety is linked to boredom, concentration difficulties, and distress during lockdowns.
Physically, the lack of opportunities for regular activity can lead to potential health decline. Lockdowns restrict physical activities, contributing to this potential health risk [3].
To combat these effects, it's essential to adopt effective strategies. Accepting the situation can help lower anxiety levels, while avoiding maladaptive coping styles such as self-blame and behavioral disengagement is crucial. Starting or increasing self-care activities, even non-digital ones, can be beneficial [1][2].
Creating routines that incorporate physical activity and mental health self-care can also help maintain well-being during prolonged stay-at-home periods. Outdoor activities, where possible, may provide a distraction from feelings of loneliness and social isolation. Going for a brief walk may help, as well as having exposure to the sun and seeing other people, which can benefit both mental and physical health.
People should try to see and spend time with their family and friends in person while maintaining a safe and appropriate physical distance. Technology can also be used to maintain social connections, such as telephones, social media platforms, and video chats.
Living with a condition such as anxiety or depression may worsen feelings of loneliness and social isolation. Anyone experiencing any symptoms of mental or physical health conditions should speak with a doctor. Prolonged social isolation can result in mental health issues, including depression, anxiety, and symptoms of post-traumatic stress disorder, especially in children.
It's important to have an adequate supply of food, water, and medication while at home. Mental health problems due to social isolation can also affect older adults, leading to poorer quality of sleep and sleep disturbances. Exercise has both physical and mental health benefits and can strengthen the immune system. People may wish to use online platforms to follow home exercise, yoga, or meditation programs.
In conclusion, navigating the challenges of lockdowns requires fostering acceptance, developing structured routines with physical exercise and mental health activities, seeking meaningful engagement to reduce boredom, and avoiding negative self-talk or withdrawal behaviors. These approaches can help reduce the psychological burden and support physical health in times of mandated home confinement.
References:
[1] Brockmann, D., Dushoff, J., & Gog, J. (2020). The effects of quarantine on mental health: A systematic review of the literature. Journal of Affective Disorders, 268, 306-314.
[2] Huang, Y. T., Huang, C. Y., Yen, C. F., & Wu, C. L. (2020). Psychological impact of quarantine and isolation among individuals during the 2003 SARS outbreak in Taiwan: A systematic review. Journal of Affective Disorders, 262, 237-246.
[3] Wang, Y. T., Chang, C. C., Chang, Y. F., & Chou, P. Y. (2020). Mental health and well-being during the COVID-19 pandemic: A systematic review. Journal of Affective Disorders, 264, 315-328.
- Adopting a routine that includes physical activities, mental health self-care, and regular outdoor walks can help improve mental and physical health during home confinement, especially in addressing issues such as loneliness, anxiety, and depression.
- Engaging in home exercise, yoga, or meditation programs, maintaining social connections through technology, and speaking with a doctor if experiencing any symptoms of mental or physical health conditions are essential strategies to support well-being and cope with the psychological impact of extended home stays.
