The current measures to curb the COVID-19
situation includes a form of social distancing that restricts one from meeting
with people that do not live in the same household as them. While there is
little doubt that the measures are necessary to contain the spread of the
virus, from a psychological point of view, there are implications to these
measures. From studies about the psychological impact of the quarantine
conducted during SARS, quarantined individuals have reported higher levels of
psychological distress such as anxiety, post-traumatic stress disorder (PTSD)
symptoms and feelings of frustration and these impacts might be long-lasting.
The goal of this article is to examine the psychological impact of social
distancing and to offer suggestions on how to combat them.
For many people living in Singapore, we will be
spending a month stuck at home without any physical social contact with people
outside of our household. We cannot meet up with our friends, our significant
others and even our relatives who do not live in the same house as us. While it
has been recommended that all social interaction be shifted to cyberspace,
there is a question of whether social interaction in cyberspace can
substantially substitute for face-to-face ones. Studies contrasting the
difference between social interaction on the physical and cyberspace have
revealed that both mediums have their own strengths and weaknesses. For
example, cyberspaces facilitate greater self-disclosure and have shown to be
effective in reducing loneliness and increasing perceived social support. On
the other hand, face-to-face social interaction allows us to see the other
party’s facial expressions and gestures, as well as allowing physical contact
to happen. The bottom line is that the social interaction in cyberspaces can
supplement ones in the physical spaces and vice versa, but social interaction
in cyberspaces alone may not be sufficient.
The lack of physical social contact is further
exacerbated by the fact that there is a sense of uncertainty and anxiety about
the ongoing pandemic. For some, they also have to deal with the loss of a job
and a change in their daily routine due to having to adapt to working from
home. These can result in a psychological crisis, especially when one’s usual
coping mechanisms (being able to go out for retail therapy, going out to
exercise or stroll about the parks, being able to see one’s friends, etc) are
no longer available.
More importantly, people living in abusive homes
are especially vulnerable and endangered. While previously, they may have been
provided temporary relief due to school, work or having access to someone
outside of their home to speak to, they are now trapped in a house with their
abusers 24/7 for at least a month. Additionally, the conditions of people with
mental illness might be greatly affected by the above-mentioned factors.
All in all, the people’s psychological health is
especially vulnerable during this stressful period. Below, we have listed a few
strategies to help cope with the situation. However, should the feelings of
distress start to affect your ability to function or if your life or the lives
of the people you know might be threatened, professional help should be
sought.
1. Emotional Validation
During this period of time, you may feel a range of emotions such
as frustration, boredom, loneliness and anxiety. You may feel unproductive or
experience a loss of motivation. The changes to your lifestyle may be overwhelming,
you may have an increase in disagreements with your family and perhaps you may
grow distant with some friends. It is important to understand that these are
normal reactions to an unusual situation. A global pandemic is not normal,
losing one’s job is not normal and a circuit breaker is definitely not normal.
Your reactions are normal and should be validated.
'Overeating is definitely not a good coping mechanism!'
2. Keep to a Routine
As much as possible, try to keep with your usual routine before
this disruption. For example, if you are used to putting on makeup and dressing
up for work, you can continue with this routine despite working from home. For
routines that are not possible to maintain due to the current situation, try to
find an alternative and stick to that new routine. Routines are important in
maintaining a sense of normalcy and expectation in one’s life, which is
especially important in this period of much uncertainty.
3. Continue Staying Healthy
Fortunately, the government allows us to leave our home to
exercise alone or with the people we live with. Please do use this opportunity
to step out of your house for a little bit and stay healthy while following
social distancing practices. There are also plenty of studies that have
established how physical health affects psychological health.
4. Stay Connected with People
While the only way now to stay connected is through social media,
text messages and calls, we should continue to maintain our relationships
through these mediums. Inevitably, online communication can easily lead to
misunderstandings and misinterpretations. Everybody’s emotions are heightened
and friends with differing opinions on the current situation might lock heads
with each other. Be mindful not just of your own feelings but others’.
5. Seek Out Information from Reliable Sources
Informational support is crucial in coping with the situation and
relieving anxiety. However, be mindful to only trust information from reliable
government and news sites. Take forwarded Whatsapp messages from unknown
sources with a pinch of salt.
6. Helplines to Seek Professional Help if Needed
The National Care Hotline is now ready to ease the public’s
anxiety and stress over the COVID-19 situation. You can call the National Care
Hotline on 6202 6868, that operates alongside other specialised service
helplines, such as those for mental well-being, or violence and abuse. Meanwhile,
members from the Singapore
Psychological Society are also providing
psychological services to those affected by the COVID-19 situation. Other than
that, there is a range of psychological
helplines available for both
general and specific issues.
It will be a challenging month ahead and there
is a need for us to seek alternative forms of coping. The measures are
necessary but it is important that we take care of our psychological health alongside
our physical health.
References
American Psychological Association. (2020). Keeping your distance
to stay safe. Retrieved from:
https://www.apa.org/practice/programs/dmhi/research-information/social-distancing
Brooks, S. K., Websterm R. K., Smith, L. E., Woodland, L.,
Wessely, S., Greenberg, N., & Rubin, G. J. (2020). The psychological impact
of quarantine and how to reduce it: rapid review of the evidence. The Lancet,
395(10227). doi:10.1016/S0140-6736(20)30460-8
Kang, S. (2007). Disembodiment in online social interaction:
Impact of online chat on social support and psychosocial well-being.
Cyberpsychology & Behaviour, 10(3). doi:10.1089/cpb.2006.9929
Shaw, L. H. & Gant, L. M. (2004). In defense of the internet:
The relationship between internet communication and depression, loneliness,
self-esteem, and perceived social support. Cyberpsychology & Behaviour,
5(2). doi:10.1089/109493102753770552
White, M., & Dorman, S. M. (2001). Receiving social support
online: Implications for health education. Health Education Research, 16(6),
693–707. doi:10.1093/her/16.6.693
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