What to do if self-isolation is over and you don't want to leave the house

What is Cave Syndrome

This is not an official diagnosis. This is just what they call the fear of really getting out of self-isolation and starting to live the same way as before the pandemic.

People suffering from "cave syndrome" report anxiety, stress, anxiety and discomfort. Symptoms appear when trying to return to work, community, or social networking.

Signs of the "cave syndrome" were found in 48% of the Americans surveyed who were vaccinated against COVID-19. In Russia and the CIS countries, such polls have not been conducted, but, as experts note, the problem exists with us.

Why does cave syndrome occur?

Psychologists name several reasons.

Fear of contracting COVID-19 or infecting others. The pandemic is not over yet, and in some countries the incidence is even growing. Therefore, even vaccinated people are still afraid of getting sick and prefer to limit social contacts. Another part of the respondents fears that they can carry the infection asymptomatically and are capable of infecting others.
The pleasure of seclusion. Some people really liked self-isolation. You don't need to commute to work and communicate with people, you can stay in your cozy and safe cocoon, do your homework, educate yourself or watch TV series.
Loss of communication skills. Many have simply lost the habit of going out and interacting with people other than Zoom and instant messengers. Recovering these skills is difficult and stressful and anxious for people.
Mental disorders. Cave Syndrome is harder to cope with for those who had symptoms of anxiety, depression, and other mental illnesses before the pandemic. Such people are more impressionable, they are afraid of the need to restore social skills and contact with a big and scary world where an incompletely studied virus roams.

How to deal with cave syndrome

Here are the recommendations given by 1.

2. psychologists.

1. Take small steps

If you are anxious to get out of your hole, you should not immediately go to a noisy party or return to a huge open space. Start small: schedule lunch with friends, go to a workshop with a small number of participants, meet a few colleagues. Once you get used to communication, going to the office or to a conference will no longer cause much anxiety.

2. Be kind to yourself

Don't scold yourself for worrying or not wanting to leave the house. Remember often that your state and emotions are justified. You have the right to feel what you feel. Guilt and shame won't help you deal with the situation.

3. Find a company

It will be great if someone else comes out with you into the “big world” - a friend, a partner, a close person. It will be a little easier for two to get out of the cocoon.

4. Get help

For most people, "cave syndrome" is not dangerous - it is not a disease, but simply an unpleasant but temporary phenomenon.

However, there are those who are at risk. First, they are sensitive, impressionable and emotionally fragile people. For example, some pregnant women or children. Secondly, these are those who have already experienced mental disorders.

In these cases, cave syndrome can develop into severe anxiety or even phobias - for example, agoraphobia, fear of open spaces.

If you are not coping with the situation on your own and you feel anxiety and fear that you cannot control, see a therapist.