Why do we get locked up and what to do about it

What exactly affects health

As scientists have found out, the need to give up social contacts and freedom of movement, even for a while, seriously affects the state of health and psyche.

1. Lack of familiar communication

Studies show that people with weaker social connections die from any cause 50% more often than their outgoing peers. This effect is comparable to that of rampant smoking.

Loneliness is as damaging as 15 cigarettes a day.

It is clear that this effect is cumulative and several weeks without the usual social connections will not cause you serious damage. However, loneliness adds up to other negative factors.

2. A sharp decrease in physical activity

It doesn't matter if you lost your usual pool or gym in the evenings, or just switched to remote work from home, the forced seclusion will quickly manifest itself. For example, you are more likely to start gaining weight if you do not limit your diet. But these are not the most unpleasant consequences.

Physical inactivity is now considered the main cause of chronic diseases - from obesity and diabetes to heart and vascular problems, accelerated aging and even cancer.

Moreover, the negative effect occurs very quickly.

Just two weeks of inactivity is enough to start to decrease insulin sensitivity, decrease muscle mass and worsen cardiovascular health.

Moreover, physical activity is closely related to psychology. The less we move, the more unhappy and lethargic we feel. The place of cheerfulness is taken by sadness, irritation, disappointment, anger and other unpleasant emotions.

This is especially pronounced in those who regularly played sports and were forced to leave training in an instant.

3. Accumulating stress

Changing your lifestyle is always a shock. Even if you just had to change your office to work remotely. If at the same time you have lost income or are forced to worry not only about yourself, but also about the health of elderly relatives or, in parallel with your official duties, try on the functions of a cook, housekeeper and school teacher, stress accumulates and intensifies day after day.

In February 2020, The Lancet magazine published a large review of scientific papers that examined the psychological effects of quarantines in past outbreaks of various diseases. The verdict of scientists is short: an unusual and prolonged emotional load in conditions of self-isolation can lead to mental exhaustion.

Its signs are confusion, anxiety, irritability, insomnia, bad mood, anger. In some cases, it comes down to the onset of symptoms of depression or post-traumatic stress disorder (PTSD).

A side effect of mental exhaustion is the increase in the number of divorces after the end of quarantine.

The researchers emphasize that those who have or have had mental health problems suffer the most from the need to be locked up. Such people should be especially careful about themselves and their own well-being.

What to do to make everything good with you

How you get through the period of self-isolation depends a lot on what kind of person you are.

Sherry Benton Professor of Psychology, in an interview with Business Insider

If you are an extrovert in need of social contact, it will be more difficult for you to be locked up than an introvert. He'll just curl up comfortably on the couch, hugging a book.

But in any case, it is worth trying to reduce the consequences of forced social distancing.

1. Don't lose touch with other people

Today it is easier than ever, because there are social networks, instant messengers, services and applications for video calling. It is very important to use this window to the world: at least once a day, write off or call your friends and relatives.

Regular social contact will be supportive and will help you avoid falling into symptoms of mental illness.

2. Move

WHO recommends that adults devote at least 30 minutes a day to exercise, and children at least an hour.

If possible, try to go outside for a short walk or run at least once a day. The main thing is to do it alone and keep at least 1.5–2 meters away from other people.

Tedros Adhanom Ghebreyesus WHO Director-General

If you can't get out of the house, dance, do yoga, or go up and down stairs.

Find a way to move. Your well-being depends on it and how easily you will endure quarantine.

3. Eat healthy foods

This will help your immune system work properly, says the WHO Director-General. Normal functioning of the immune system will reduce the risk of developing chronic diseases.

In addition, Tedros Adanom Ghebreyesus recommends limiting alcohol and drinks high in sugar (such as soda). While it may seem like drinking can help you calm down, in the long term, alcohol exacerbates the effects of stress - making a person more anxious and irritable.

When it comes to sugary drinks, overuse causes spikes in blood sugar levels, which increase the production of the stress hormone cortisol.

4. Learn to relieve stress

Take it for granted that your psyche in self-isolation is unbalanced - even if it seems to you that you are calm and in control. Mental exhaustion accumulates gradually, so you need to learn how to resist it.

Play soothing music or nature sounds in the background. Make it a habit to devote yourself to one specific task several times a day, completely focusing on it. For example, wash the dishes thoughtfully, tidy up the closet shelves, or have a tea ceremony. If something disturbs you, breathe slowly and deeply for several minutes.

There are dozens of ways to relieve stress. Choose yours.