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

If you are feeling angry, irritable, powerless, or apathetic, this is absolutely normal.

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

Research showsSocial Relationships and Mortality Risk: A Meta-analytic Review, people with weaker social connections die from any cause 50% more often than their outgoing peers. This effect is comparableAARP Foundation Draws Attention to Social Isolation with the Launch of Connect2Affect with the consequences of uncontrolled smoking.

Loneliness is as harmful 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 inactivity 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 considered mainstream todayLack of exercise is a major cause of chronic diseases the cause of the development of chronic diseases - from obesity and diabetes to problems with the heart and blood vessels, accelerated aging and even cancer.

Moreover, the negative effect occurs very quickly.

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

In addition, physical activity is closely related to psychology. The less we move, the moreThe relationship between physical inactivity and mental wellbeing: Findings from a gamification ‑ based community ‑ wide physical activity intervention we feel unhappy and lethargic. The place of cheerfulness is taken by sadness, irritation, disappointment, anger and other unpleasant emotions.

This is especially pronouncedPSYCHOLOGICAL ISSUES RELATED TO INJURY IN ATHLETES AND THE TEAM. PHYSICIAN: A CONSENSUS STATEMENT 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 office to remote work. 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 job responsibilities to try on the functions of a cook, housekeeper and school teacher, stress accumulates day after day and intensifies.

The Lancet magazine published in February 2020The psychological impact of quarantine and how to reduce it: rapid review of the evidence a large review of scientific papers that have 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. disorders (PTSD).

A side effect of mental exhaustion is an 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 will you get through the period self-isolation, largely depends on what kind of person you are.

If you are an extrovert in need of social contacts, it will be more difficult for you.What a coronavirus quarantine does to your body and brain, and how to cope being locked up than an introvert. He'll just curl up comfortably on the couch, hugging a book.

Sherry Benton, professor of psychology, in an interview with Business Insider

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 communication. 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 contacts will becomeHow to Fight the Social Isolation of Coronavirus support you and help you avoid the symptoms of mental illness.

2. Move

WHO recommendsTedros Adhanom Ghebreyesus adults devote at least 30 minutes a day to physical activity, 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 your distance at least 1.5–2 meters from other people.

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

Tedros Adhanom Ghebreyesus, WHO Director-General

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

3. Eat healthy food

It will help your immune system to function properly.Tedros Adhanom Ghebreyesus director-general of WHO. The normal functioning of the immune system will reduce the risk of developing chronic diseases.

In addition, Tedros Adanom Gebreyesus recommends limiting alcohol and drinks that are high in sugar (such as soda). While it may seem like drinking can help you calm down, in the long run alcohol can aggravateThe Link Between Stress and Alcohol the consequences of stress - makes a person more anxious and irritable.

For sugary drinks, overuse causes spikes in blood sugar levels, which increaseGlucose ingestion selectively amplifies ACTH and cortisol secretory-burst mass and enhances their joint synchrony in healthy men 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 to resist it.

Play soothing music or recordings in the background sounds of nature. Make it a habit to devote yourself to one specific task several times a day, completely focusing on it. For example, thoughtfully wash the dishes, 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.