Social Distancing

These two words are increasingly becoming “the norm” how we should be conducting our interpersonal interactions these days. However, there are still a lot of questions. So, in an attempt to answer these questions for you, we have put together a little summary for you.

Why are we socially distancing?

Well, simply put, we are doing it to prevent the spread of the virus, and the resulting overwhelming of our health care system.

how do i socially isolate?

Do your best not to leave your home for non-essential reason, which would be defined as access to food and health care. If you do need to go out, then keep at least 6 feet apart from anyone you are not living with at home.

What is 6 feet apart? Well, if you can parallel park a car between you and the next person, then that is at least 6 feet apart and you are safe.

What are the Do’s and Do Not’s of Social Distancing

Do:

  • Remain at home unless you must go out for essentials. If you need to go out, then send one person. Consider collaborating with neighbours, family, or friends where you can drop items off somewhere where they can pick it up. Just like in the suspense movies where spies drop off things for each other, they are just not handling the item at the same time.

  • Use delivery services or click-and-collect options (where you shop online and the store loads them into your car) for grocery stores and pharmacies whenever possible.

  • Attend grocery stores at off peak hours as much as possible.

  • Avoid long line ups. If you are socially distanced and isolated anyways, you have the freedom to hang back and wait your turn.

  • Stay a minimum of 6 feet away from anyone who doesn’t live with you in the same house. This includes extended family.

  • Cough or sneeze into your elbow.

  • Wash your hands often with soap and water for at least 20 seconds (sing “Happy Birthday” to yourself twice!), and dry them with your own towel.

    • Use an alcohol based with a minimum of 60% isopropyl alcohol in it as a back up if soap and water is not available.

Do Not:

  • Touch your face without washing your hands for a minimum of 20 seconds with soap and water

  • Host or attend playdates for your children.

  • Host or attend coffee dates or adult social gatherings. Try a FaceTime, Skype, or WhatsApp video get together.

  • Go to the park with your kids to play on playground equipment.

  • Host or attend non-essential meetings in person. Consider Zoom meetings.

  • Attend non-essential job duties in person. Do as much teleworking as possible.

  • Go to church. Most churches are offering online services, so take advantage of the technology that we have at our fingertips.

  • Attend crowded shopping areas

  • Use elevators. If you absolutely need to use them, then use disinfectant wipes to touch buttons and doors.

Cabin Fever and Going Stir Crazy

People asked to stay home due to illness, exposure or active community spread of COVID-19 will likely be cut off from their regular routines for at least two weeks, the estimated incubation period for the virus.

Common sources of stress during this period include a drop in meaningful activities, sensory stimuli and social engagement; financial strain from being unable to work; and a lack of access to typical coping strategies such as going to the gym or attending religious services.

Psychologists’ research has found that during a period of social distancing, quarantine or isolation, you may experience:

FEAR AND ANXIETY

You may feel anxious or worried about yourself or your family members contracting COVID-19 or spreading it to others. It’s also normal to have concerns about obtaining food and personal supplies, taking time off work or fulfilling family care obligations. Some people may have trouble sleeping or focusing on daily tasks.

DEPRESSION AND BOREDOM

A hiatus from work and other meaningful activities interrupts your daily routine and may result in feelings of sadness or low mood. Extended periods of time spent at home can also cause feelings of boredom and loneliness.

ANGER, FRUSTRATION, AND IRRITABILITY

The loss of agency and personal freedom associated with isolation and quarantine can often feel frustrating. You may also experience anger or resentment toward those who have issued quarantine or isolation orders or if you feel you were exposed to the virus because of another person’s negligence.

STIGMATIZATION

If you are sick or have been exposed to someone who has COVID-19, you may feel stigmatized by others who fear they will contract the illness if they interact with you.

How to Cope

Fortunately, psychological research also points to ways to manage these difficult conditions. Before social distancing, quarantine or isolation orders are enacted, experts recommend planning ahead by considering how you might spend your time, who you can contact for psychosocial support and how you can address any physical or mental health needs you or your family may have.

LIMIT NEWS CONSUMPTION TO RELIABLE SOURCES

  • It’s important to obtain accurate and timely public health information regarding COVID-19, but too much exposure to media coverage of the virus can lead to increased feelings of fear and anxiety.

  • Psychologists recommend balancing time spent on news and social media with other activities unrelated to quarantine or isolation, such as reading, listening to music or learning a new language.

  • Trusted organizations include:

CREATE AND FOLLOW A DAILY ROUTINE

  • Maintaining a daily routine can help both adults and children preserve a sense of order and purpose in their lives despite the unfamiliarity of isolation and quarantine.

  • Try to include regular daily activities, such as work, exercise or learning, even if they must be executed remotely. Integrate other healthy pastimes as needed.

STAY VIRTUALLY CONNECTED WITH OTHERS

  • In today’s day and age, we have the technology access your social networks for texting, video calls, and social media interactions.

  • If you are not tech-savvy, they are fairly easy to set up and here is a basic list:

    • FaceTime: if you have an Apple product, you already have this installed on your device

    • Skype: allows multiple people to call in together, and if you are doing any planning where you need to share your screen so others can see your work on your screen, this allows you to do so

    • WhatsApp: this is great for messaging, and allows video calls for up to 4 people, but the video calling is only on tablets or phones, not on the desktop version

    • Facebook Messanger: allows you have group calls and chats. Lots of fun, as you can add stickers, videos, and make funny faces with overlying technology. However, you have to have a Facebook account to use this.

EXERCISE AND MAINTAIN A HEALTHY LIFESTYLE

  • Exercise at least 30 minutes a day. If you are socially distanced and doing your part, you have the time. First off, do something you enjoy. Go for a walk in the woods or down your road. You can walk with a friend, just walk on the opposite side of the road from one another. There are a number of home based no-equipment exercise routines that can be found on Instagram or YouTube that you can do. Consider getting friends together to do them by a video conference!

    • Taking your dog for a walk is great. However, the Centers for Disease Control and Prevention recommend restricting contact with pets if you contract COVID-19 until the risks of transmission between humans and animals are better understood.

  • Get enough sleep as this is when your body is actively healing and fighting off infections.

  • Don’t turn to alcohol and drugs to manage your anxiety, as excessive alcohol intake can impair your immune system

  • Be mindful. Practice meditation and mindfulness with any number of apps such as Headspace, Stop/Breathe/Think, or Calm. Look up daily mindfulness meditation on YouTube and find your zen.

NEED MORE HELP?

  • There are a number of local psychotherapists and counselors that are offering online counselling by way of video

  • If you would like a name of one, please contact our office.