She Strengthens

Breaking Free from Isolation Anxiety and Depression

As the days blend together, the confines of your home can start to feel suffocating. The COVID-19 pandemic has forced many of us into a state of “cabin fever,” leaving us feeling anxious, depressed, and disconnected from the world outside.

Understanding Isolation Anxiety

Isolation anxiety shares similar symptoms with generalized anxiety disorder, but it’s triggered by a lack of social interaction. Research reveals that prolonged loneliness and social isolation can lead to a shorter lifespan, depression, sleep problems, and a weakened immune system.

Recognizing the Symptoms

Anxiety symptoms due to isolation can include:

• Trouble falling asleep or staying asleep
• Consistent irritability
• Uncontrollable feelings of worry
• Muscle tension or soreness
• Difficulty concentrating
• Feelings of restlessness or being on edge
• Fatigue

Isolation Depression: A Different Condition

Although distinct from anxiety, depression is often linked to feelings of isolation. Perceived isolation – the feeling of being alone even when surrounded by others – can also contribute to depression. Symptoms of depression due to isolation can include:

• Constant sad, anxious, or “empty” mood
• Feelings of hopelessness or worthlessness
• Loss of interest or enjoyment in activities
• Fatigue or lack of energy
• Restlessness
• Changes in appetite and/or weight
• Trouble with concentration, memory, or decision making
• Physical aches or pains
• Headaches
• Unexplained digestive issues
• Thoughts or attempts of suicide/self-harm

Fighting Back Against Isolation

The good news is that we have the tools to stay connected and combat isolation anxiety and depression. Here are 13 ways to cope:

1. Socialize Virtually

Reach out to loved ones via video calls, and engage in meaningful interactions.

2. Get Fresh Air

Spend time in nature, or bring the outdoors in by growing plants or opening windows.

3. Stick to a Routine

Maintain a daily routine to create a sense of predictability and purpose.

4. Prioritize Self-Care

Take breaks, listen to your favorite podcast, cook a nourishing meal, or indulge in a relaxing bath.

5. Hang Out with Furry Friends

Spend time with pets to increase dopamine and serotonin levels.

6. Move Your Body

Exercise releases endorphins, which boost mood and relieve stress.

7. Allow Yourself to Chill

Be gentle with yourself, take deep breaths, and let yourself rest and recover.

8. Meditate

Use meditation apps or techniques to find calm and relaxation.

9. Practice Yoga

Regulate your nervous system and boost energy with yoga exercises.

10. Turn Off the TV and News Notifications

Limit device use and news consumption to reduce anxiety and improve mood.

11. Play Games

Engage in social games or friendly competitions to interact with others.

12. Take Care of Plants

Grow indoor plants to bring nature into your living space and boost happiness.

13. Chat with a Therapist

Seek help from a mental health professional if symptoms interfere with daily life.

Remember, it’s okay to not be okay, and seeking help is a sign of strength. By taking control of your mental well-being, you can break free from the grip of isolation anxiety and depression.