The “light” quarantine does not leave everyone without a trace. picture: shutterstock
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interview
From day 11, the camp cracker follows: What you can do now
After the first excitement, Koller follows: From day 11 of the quarantine at the latest, it should be a problem for us. In conversation with a psychologist, we find out what to do now.
In a very short time, the everyday life of the Swiss was completely turned upside down. Home office, family relationships, social isolation – this temporarily upside down life does not leave everyone without a trace. This is also shown by a message from the care phone The Hand Offered. “The wires have been running hot since the beginning of March: 1,720 conversations on the subject of corona virus were recorded within 15 days,” the association writes. In the coming weeks, he will expand capacities and increase shifts by 17 percent. The care phone says: “The corona virus is a major danger to mental health.”
But what does this “quarantine light” do to us? The English medical journal “The Lancet” has compiled the results of 24 studies on this topic in one article. The data mainly come from SARS or Ebola quarantine measures.
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The effects
The journal notes that most studies reported negative psychological effects. This includes:
- stress
- Bad mood
- irritability
- insomnia
- Post-traumatic stress symptoms
- Anger
- Emotional exhaustion
- Fear of infection
- frustration
- boredom
The studies also include the psychological impact on people who have been quarantined because they have been in contact with people who are potentially infected with SARS. These subjects reported fear, nervousness, sadness and feelings of guilt.
The research also states that quarantine can have long-term effects. For example, three years after the outbreak of SARS, alcohol abuse or other addiction symptoms have been linked to quarantine.
The stress factors
The effects of quarantine on mental health depend on several factors:
- The length of the quarantine
The longer the quarantine lasts, the worse the mental health is. One study showed that those who were quarantined for more than ten days showed significantly more stress symptoms. - Fear of infection
Many study participants were accompanied by constant fear of being infected with the disease or infecting others. They were particularly concerned if they experienced any physical symptoms that might be related to the infection. - Social isolation
The loss of the usual routine and reduced social and physical contact with other people often led to boredom, frustration and isolation from the rest of the world. - Inadequate information
The poor information from the health authorities was also perceived by many participants as a stress factor. The purpose and guidelines of the quarantine have been poorly communicated. In particular, a lack of clarity about the different risk levels made the participants fear the worst.
More about coronavirus:
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According to the studies, the psychological stress increases after ten days at the latest. That would be the case in Switzerland this weekend. watson has psychologist Dr. Annalisa Stefanelli asked what you can do about it now.
That’s what the psychologist says
Ms. Stefanelli, how can the next few weeks affect our psyche?
A lot is possible. Depending on the situation you are in; whether alone, with a family, in a partnership. We can feel lonely, restricted, anxious, insecure, or uprooted. Many of the securities we had are no longer there. For some the job, others no longer see their families. There is no one who does not feel concerned. But I still don’t think we’re all falling into a hole now.
Rather?
It is also a time when many questions arise. Times of change always bring the possibility of growth. It doesn’t have to be bad if you ask yourself certain questions. In our discussions we want to encourage people and also show the potential of this situation. This time will pass and the question is what we make of it, whether we see it as a crisis or as growth.
So there is something positive about it.
Many will now rethink things and find out what is really important to them. Dealing with relationships, looking for solutions, introducing something new. Someone who is lonely may notice that they no longer want to withdraw.
Nevertheless, the critical time is now beginning for many. Why?
The first ten days we dealt with practical questions; How do I entertain my children? How do I make purchases? Most of the time there is still no time to deal with your own emotional state. When you get used to the new situation, psychological issues come to the fore. This will soon be the case with many.
How can you prepare for it?
It is important that you take care of your own mental health early and not only afterwards. We are lucky enough to learn from other countries’ experiences – we know roughly what to expect. It is also important that we regularly exchange ideas with someone and talk about our feelings.
Without further ado, they founded a platform where you can get help free of charge. Why?
Annalisa Stefanelli: It was a spontaneous idea. I got up during the night because my son was crying and thought about what contribution I could make in this crisis. I realized that sooner or later people will need psychological support. The next morning I mobilized my network of psychologists and coaches and created a website over the course of a weekend that offered free, half-hour discussions for everyone.
Have you received many inquiries?
We’ve only been online for five days, but the community is growing day by day. I also had a few conversations myself. These were all about relationships. Many families or couples suddenly have to address issues that have been put on hold. Now you are so close and long to each other that you have to deal with it.
Is there too little official attention given to the care of mental health during this time? Do you need a campaign for this?
Of course I would find that great. You have been sufficiently informed about what you can do for physical hygiene. It would not be wrong if they did the same for mental hygiene. It is important to communicate that you do not have to go into crisis, that there are ways to help yourself. Of course, physical health is now in the first place. But I wish that one did not forget that this time also has other effects.
Will this situation affect our psyche in the long term?
That is difficult to say. However, I am sure that this is a decisive experience in the lives of all of us. There are people who will probably suppress this, there are people who will have negative consequences and there are others who will come out stronger from the whole.
If you allow me, I would now like to ask you questions from our users.
With pleasure.
Community questions
I am afraid because I am a risk patient. What can I do against it?
With fear, it is important to accept it. In principle, fear is not a bad thing as long as it does not restrict our lives significantly. It is important, however, to approach this fear objectively. It helps if you talk to someone about fear and describe it (“What am I actually afraid of?”) And in this case list what you do to protect yourself. Can you protect yourself better to alleviate fear? What could actually help to make you feel less anxious? If that doesn’t help, I recommend talking to a therapist early on.
How do I deal with too much thought about my fellow human beings?
Overthinking can now affect many people. If you care too much about your fellow human beings, you should call them and just ask how they are doing. It is reassuring to hear from this person that he is doing well. If you are too absorbed in the thoughts, it helps to direct them to something else: Activities that require a certain level of concentration are great for this (e.g. reading a book, cooking according to a complicated recipe, etc.). But there are also people who are now generally worried and suffer for people who do not know them. It is important here to protect yourself, reduce news consumption and try to focus your thoughts on something positive as much as possible.
Should I feel bad when I’m enjoying my time?
On the contrary, it is exactly what you should try to do. But, of course, without downplaying the situation or not taking it seriously. It’s not about enjoying life by doing things that are inappropriate. You can and should try to take the situation very consciously and enjoy the positive things. What makes me happy right now? What am I enjoying? From this you can draw energy and stay mentally fit. You are not automatically a bad person if you try to see and enjoy the positive during this crisis. This is the only way to use your positivity to help other people.
These specific tips can help
In order to keep the psychological stress as low as possible, the professional association of psychologists has published tips that can help during this time.
- Maintain social contacts (e.g. via phone or video)
- Maintain daily structure (eat and sleep regularly)
- Follow routine (daily activities)
- Use time wisely (e.g. update photo album)
- Use the space to be alone
- Offer help and accept help
The Rheinleben Foundation, which accompanies and supports people with mental disabilities, provides further tips on its website:
- Conscious media use (prevent excessive consumption of news)
- Pay attention to your own feelings (perceive, share and express feelings)
- Make people aware that the situation will pass (plan activities for later and look forward to it)
- Focus on positives (keep positive sides in mind)
Help is provided here
During this time, specialist agencies expanded their hotlines or made platforms publicly available. Here is a selection:
