Coronavirus: Social distancing and isolation can take a toll on your mental health, here's how some people are coping
The goal of quarantine is to put as much distance between you and other people as possible. (Getty Images: Justin Paget)
What does four days in a self-imposed quarantine look like?
"I'm probably talking to myself a lot more than I normally do," laughs Claire-Louise.
"But I'm doing OK. I'm still in a positive mind frame."
Claire-Louise Vermande, 33, isn't strictly in COVID-19 quarantine or isolation, which is what Australians are being required to do if they have been in contact with a person infected with COVID-19, or recently arrived from overseas.
But she's chosen to start stringent social distancing.
She's been working from home this week, at the request of her employer, and has tried to avoid physical contact with others as much as possible.
"The company I work for [asked people to work from home] as a measure to assist the greater community," she says.
"So I don't think it's then right to just go out and be among the masses.
"I've spoken to two people face-to-face this week, both from the coffee shop."
Claire-Louise (L), 33, lives in Brisbane. (Supplied)
Claire-Louise isn't alone. Thousands of Australians are now working from home and practising social distancing — which includes avoiding crowds and limiting physical contact with others — to help limit the spread of COVID-19.
Claire says she's happy to separate herself from other people because she understands the importance of everyone changing their behaviour, not just those at greater risk of becoming seriously ill from COVID-19.
But as someone who lives alone, and considers work a big part of her social activity, she worries about how the coming weeks and months might affect her mental health.
"I have a history of mental illness … and as time goes on, I'm expecting my anxiety to get worse," Claire-Louise says.
"I know for myself, and I'm sure for many other people — once you get into that spiral of being anxious about things, it can quickly escalate into other issues.
"I'm fine now, but I sort of look to the future and think: what exactly does it hold?"
How coronavirus uncertainty fuels anxiety
Widespread media reporting of the coronavirus pandemic, changing daily circumstances and uncertainty about the future can give rise to heightened individual and community anxiety, says John Allan, president of the Royal Australian and New Zealand College of Psychiatrists.
"This is understandable as these are unprecedented and uncertain times," Dr Allan says.
"There are the psychological impacts of public health measures to contain the virus which can exacerbate pre-existing anxiety and other mental health conditions, and can lead to increases in distress, symptoms and relapse into mental health."
Quarantine measures and other restrictions to everyday practices can be particularly stressful and isolating.
For Alex Russell, 39, who has chosen to effectively self-quarantine at home with his wife and two young children, life is taking some adjusting to.
"I've been working from home for quite a while … but my wife works three days a week in an office, and she's finding it quite the transition," he says.
After a bad cough — which turned into a severe case of bronchitis — went round the family, the couple decided to pull their young children out of day-care and limit the family's social contact.
"We're just trying to play it safe. Not so much for us, but more for the community as a whole," Alex says.
"We don't know how long this is going to go on, but we need some way of making it work for us."
While the family is spending lots of time at home together, Alex says they're doing things to prioritise their mental health.
"There are still some open parks that you can run around in and still be pretty distant from other people," he says, "so we're going to try take the kids for a run around, particularly during the week when people might be working."
Staying in regular contact with family and friends is also key, Alex says, as well as connecting with colleagues online.
"There are a few people in the team who have been talking about feeling quite isolated," he says.
"What we're trying to do is have social gatherings via Zoom, just to open a drink and have a chat … just to talk about life in general."
Alex and his family live in inner-west Sydney. (Supplied)
Getting support and keeping healthy
As part of the Federal Government's $2.4 billion COVID-19 health package, people who are in mandatory quarantine and certain vulnerable groups will still be able to access mental health services, without exposing others.
Medical and mental health staff will be allowed to bulk-bill sessions conducted via video conferencing services, including FaceTime, Skype and WhatsApp.
Psychiatry professor Neil Greenberg, who recently led a review looking at the psychological impacts of quarantine, says it's vital to maintain strong social connections during isolation.
"Normally we get our social contact by going into work or by interacting with people day-to-day, and that just happens as a matter of course," Dr Greenberg says.
"We need to be more proactive and reach out to people … and in doing so, it's likely to help others who might not want to bother you, or who might have mental health problems of their own."
People with existing mental health issues or who have experienced mental illness in the past are particularly vulnerable to the effects of isolation, he says.
"We should be doing whatever we can to support those people."
Maintaining good physical health during quarantine or isolation is also key to keeping mentally well.
"It's easy when you're in the middle of a crisis to kind of let your standard routines or health go downhill," Dr Greenberg says.
"We know physical and mental health are quite closely linked, and so this is a time you probably need to pay additional attention to unhelpful behaviours."
It's also important to remember that being exposed to large volumes of negative information can heighten feelings of anxiety.
Dr Greenberg suggests sticking to official sources of information, such as the World Health Organisation, and limiting your exposure to rumours and hearsay.
Loading...Claire-Louise says she's doing her best to speak to people on the phone every day, and keep up regular exercise.
"I've worked out every day this week, and I make sure I keep a routine," she says.
"I keep my alarm set for the same time I would if I was commuting to work. I make sure I get up and shower, change out of my pyjamas, and have breakfast."
Like Alex, her workplace has organised a virtual "happy hour".
"We're just going to log on, all together, and have a glass of wine," she says.
"It doesn't take away from face-to-face contact … but it shows you can think outside the box."