The Psychological Impact of Social Distancing During Circuit Breaker by Athena Khoo

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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