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How to Deal with Isolation & Loneliness
Many of us are feeling isolated and lonely, particularly those living alone. We have developed a helpful guide that provides some suggestions on how to deal with problems that are caused by isolation and loneliness.
Pursue an interest which you previously had no time to do
Make a list of all the things you wanted to start but always felt you didn’t have enough time to do. Circle items which you can do at home during this time of isolation and work through the list on a daily basis. Some of those interests might be downloading and listening to podcasts, watching box sets, trying meditation, baking new foods, learning a new hobby like origami, skyping friends, FaceTime calls, cooking, writing, reading a book, doing arts and crafts / DIY, knitting or gardening (of course whilst socially distancing at all times!).
Once the Covid-19 restrictions have lifted and we can gather together again, you can then review the list and follow through on all the outdoor activities you listed and can now do!
Managing anxiety
The stress and worry of Covid-19 can cause anxiety. So remember:
- Some stress is inevitable – worrying about you cannot prevent increases your stress
- Quite often things do not turn out the way we may fear they will
- Daily anxieties are a part of life, but we can decrease today’s anxieties by not adding tomorrow’s to them, try to live one day at a time
- Be compassionate with yourself.
You might want to try out the following suggestions:
- Limit your news intake – if you are finding the constant 24/7 coverage of Covid-19 is impacting your mental health, particularly on the news and social media, then you can opt out. A near-constant stream of news reports about an outbreak can cause anyone to feel anxious or distressed. Seek information updates and practical guidance at specific times during the day from health professionals and the HSE website and avoid listening to or following rumours that make you feel uncomfortable.
- Identify what stresses you, and note your response. For example, when you feel stressed, write down your thoughts, feelings, and behaviour. By becoming more aware of your response to stress, you may be able to deal with it more effectively.
- Try to see things in a different light. What stresses you may not stress someone else. The difference may be our viewpoint.
Cultivate friendships
Friendships benefit your mental and emotional health and are even more important when face-to-face connections are difficult. If you are confined at home, you may be able to use videoconferencing, letter writing, texting or voice calls to maintain existing friendships and build new ones.
Organising a couple of daily calls to your friends and loved ones can go a long way in helping to prevent loneliness and will also improve your mental health whilst social-distancing. Below are some apps and video-conferencing options which will help you remain in touch with loved ones as you stay safe at home:
- Zoom – you can meet your friends online using Zoom. Convenient and simple to use, attendees can join a publicly shared link without having to download any software. Up to a hundred people can virtually squeeze in on a meeting with a free account although free meetings are limited to 40 minutes.
- WhatsApp – this platform offers free video sessions, group messaging, phone calls and guaranteed privacy from its end-to-end encryption. A distant relative or friend can be easily contacted as long as both parties have installed the free app.
- FaceTime – Apple’s built-in video call feature allows you to see your friends and loved ones when you call them.
Stay physically active
Keep yourself moving -Exercise, even a little of it, will positively contribute to our mental, emotional and physical health, especially when you are dealing with isolation. Even when you are confined to your home there are things you can do to stay active.
Leading a physically active life can help us feel happier, think more clearly, have more energy, be more productive and, along with proper diet, control our weight. No matter how old you are when you start, you can benefit from moderate physical exercise. If you are older or have health problems and have not been exercising, it is wise to consult a doctor about how to begin. But do begin! Exercise that is started gradually and not overdone can help even the oldest among us to maintain muscle strength and bone mass. It can also help older people to avoid falls.
You can do exercises classes online. Here are some suggestions:
https://www.youtube.com/watch?v=Ev6yE55kYGw
https://www.youtube.com/watch?v=P_GPWLlQVMw
https://www.youtube.com/watch?v=WYdJHpQL8-k
Building physical and mental resilience
The following recommendations from health experts promote good health and builds both physical and mental resilience.
- Everything in moderation – eating or drinking to excess on a regular basis is obviously bad for our health — not to mention our finances!
- Make time to relax – you relieve stress when you do things you enjoy. Make a list of all the things you enjoy doing, select the things you can do at home, and work through the list by doing one of those activities each day.
- Controlling negative emotions – your mind and body are closely linked, so focussing on positive thoughts and ‘counting our blessings’ helps us not to be overwhelmed by negative emotions.
- Keep a sense of humour – when you laugh, even when something goes wrong, you relieve tension and brighten your mood.
If you are struggling during this time, please let us or a support agency know. Don’t struggle alone. The following contacts are available to you:
- Call Clann on 01 707 2244 – during office hours you will be able to speak with a Clann member of staff. Outside of working hours please press option 1 and you’ll be put through to your out of hours service.
- Activate your emergency call system – there is always someone at the end of the phone to talk to.
- Seniorline – this is a national confidential listening service for older people provided by trained older volunteers. Their lines are open every day from 10am to 10pm, 365 days a year, including Christmas Day, St Stephen’s Day and New Year’s Day. Seniorline is recognised as a primary health care service helping to support older people in their community. Freephone 1800 80 45 91.
- Samaritans-Longstanding & trusted, Samaritans volunteers provide confidential support, befriending and listening to those in personal crisis, 24 hours a day, 365 days a year. Freephone 116 123 / Email: jo@samaritans.org (email response issues within 24 hours) / Web: www.samaritans.org