Suddenly being forced together on a more permanent basis, without the option to walk out of the house whenever we wish, can put a strain on relationships. Many of us are used to our individual space and independence, as we work and socialise separately. Of course, while those self-isolating alone may well be feeling the effects of cabin fever, the implications for those self-isolating with partners or families are also huge. The act of writing helps us ground ourselves in daily routine, which can help us feel part of the world once again.’ Cabin fever and relationships Write down your new schedule in a diary or print it out on a big A3 sheet and make this visible to the whole family. This is important, as cabin fever seems to overlap with seasonal affective disorder (SAD), wherein the primary mechanism is believed to be a disruption in the production of vital neurochemicals, including melatonin and serotonin, which control our circadian rhythm and mood. ![]() ![]() ‘You may not want to set your alarm as early as you need to when commuting, but maintaining regular sleep and wake times will help maintain your sleep-wake cycle (circadian rhythm). ‘While self-isolating, try to keep to a daily and weekly schedule,’ agrees Dr Arroll. Photo credit: Petar Chernaev - Getty Images Stick to a scheduleĭevising a daily and weekly planner will add structure to your time of self-isolation, which can help to manage feelings associated with cabin fever. YouTube has instruction videos for pretty much everything you can think of and research has shown that art-making helps people to cope with difficult experiences and conditions, as it’s a good way to manage stress, reduce ruminative and intrusive thoughts, and produce a sense of achievement.’ If we allow the mind to remain idle for too long, it can quickly find things to ruminate about. ‘While most of us do still need to work, the time saved on commuting and travelling can be mindfully filled with creative and enjoyable tasks. ‘We all have activities and hobbies that we’ve wanted to try, but somehow haven’t got around to,’ says Dr Arroll. OK, you might feel like curling up on the sofa and binge watching box sets, but resist this urge! This will allow you to use this time in an incredibly positive way, triggering self-development that can potentially enhance your entire future.’ When the social isolation period is finished, take them out and read each in turn, either alone or with loved ones. To meaningfully connect with oneself, write a letter each week to yourself and place these in a personal or family mailbox – sometimes these letters can be profound reflections, other times they may simply include daily observations. When out, mindfully observe five sights, four sounds, three smells and two sensations, while bringing your mind back to one present moment. Try to get some fresh air in the single exercise session that’s currently permitted, as it’s well evidenced that spending time in nature is a balm to the mind. ‘Schedule regular video chats with colleagues during working hours, rather than relying solely on email, and pick up the phone instead of just texting your friends and family. ‘Connect with others, connect with nature and connect with yourself,’ advises Dr Arroll. Photo credit: Getty Grow your connectionsĮven though we are physically distanced from others at present, there are still so many ways to nurture a sense of connection, both with others and with the world around you. Cabin fever coping tipsīut, at a time when it’s important that we stay at home to ensure the safety of those around us, what can be done to help alleviate cabin fever? Dr Arroll suggests the following coping mechanisms… ‘All of the above symptoms are rooted in a sense of isolation from the world, stemming from restricted activities, such as those being imposed at the present time,’ explains Dr Arroll. Sleep issues (including trouble getting to sleep or a desire to nap) These include:Ĭognitive issues (such as problems concentrating) ‘However, it can be viewed as a syndrome.’ Cabin fever symptomsĪccording to Dr Arroll, cabin fever can be characterised by a set of symptoms. ![]() ‘Cabin fever isn’t included in the Diagnostic and Statistical Manual of Mental Disorders (DSM–5) and so is not a diagnosable psychological or psychiatric condition,’ reveals Dr Meg Arroll, chartered psychologist on behalf of Healthspan. But is it a real psychological condition? So called because symptoms can appear during extended periods of time spent in a confined indoor space, it can even bring on bouts of depression if left unchecked. If self-isolation has been leaving you feeling claustrophobic, irritable and restless, you may well be suffering from cabin fever.
0 Comments
Leave a Reply. |