Stay Connected

Self-Care Strategies

It is important for individuals dealing with social isolation to have self-care strategies. This is particularly true when the factors contributing to isolation present real barriers to accessing outside resources.For example, a disease outbreak can limit in-person access to health care. People who live in remote areas may not have easy in-person access to mental health professionals.

NoIndividuals can lessen isolation’s negative effects by taking steps to address the challenges isolation presents:

• Engage in relaxing activities

Exercise and stretching, reading, listening to music, meditation and prayer, journaling, and hobbies can help relieve stress that can be associated with isolation.

• Follow a routine

Daily routines promote a sense of purpose and normalcy.

• Maintain healthy habits

Eating well, getting enough sleep, and engaging in physical activity can promote better mental health.

• Stay connected

If conditions limit in-person contact, phone calls, email, texting, social media platforms, and videoconferencing can be used to stay in touch.

• Stay informed

Keeping in the loop can be particularly important for those isolated due to a dangerous threat, such as a disease outbreak. Learning the facts about their risk can help people avoid feeling panicky. That said, controlling media consumption is also helpful –– too much exposure to negative news can feed anxiety.

Therapeutic Treatment

Individuals suffering from the effects of social isolation should be mindful of their symptoms and seek help from experts if they persist or become severe.

Therapists help by exploring underlying issues related to isolation or self-isolation. For example, a person’s isolation may be a sign of depression or an anxiety disorder.

In addition to identifying underlying issues, a therapist can develop a treatment plan that helps people regain a sense of control over their social lives. Types of therapy used to treat social isolation include cognitive behavioral therapy (CBT) and exposure therapy:

• Cognitive behavioral therapy

CBT is a talk therapy that helps people become more aware of negative or inaccurate thoughts that affect their behavior. CBT sessions can help individuals identify misperceptions and reshape negative thinking.

• Exposure therapy

Exposure therapy programs help people break avoidance and fear patterns. During exposure therapy sessions, in a safe environment, individuals are exposed (in person or in their imagination) to situations they avoid. They confront fears, process emotions, and manage anxiety.

When to Seek Professional Help

Individuals who experience any of the following should consider consulting a medical or mental health professional:

• Confused thinking
• Delusions or hallucinations
• Excessive feelings of anger or fear
• Extreme swings in emotion
• Inability to cope with daily problems
• Major changes in eating or sleeping patterns
• Numerous unexplained physical ailments
• Prolonged depression
• Social withdrawal
• Substance abuse

When circumstances limit in-person contact, people can connect with a mental health professional by phone or videoconference.

Some isolated people can find it difficult to ask for help. When others keep an eye out for those who might need assistance but be hesitant to ask, they can play a part in lessening isolation’s negative effects on the community.

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