10 Tips to beat social isolation during the pandemic

When my company told me and my colleagues to start working from home on a “temporary” basis on March 2020, I felt relieved. The WHO had just declared a pandemic and we were still going to the office a week later. Working from home felt like paradise: with no commute, I could sleep in later and already be home at 5pm. Also, I was able to get some house chores done at lunch break and see my family more often.
After a while, I started missing having the regular in person meetings and coffee chats in the office. I also missed going out with my friends after work since we were (are) mostly living in some form of lockdown. Loneliness made its way in.
In the US, as well as all over the world, social isolation and loneliness is not a new issue, as millions of people already lived lives considered socially isolated. But the pandemic has naturally made matters worse.

Social Isolation and Mental Health

Lack of social interaction has been scientifically proved to have negative effects in our brain, decreasing cognitive functions and memory and increasing chances of dementia. Social distancing triggered by the pandemic caused a lot more people to isolate socially, since physical distancing and lockdowns have been enforced on and off all around the world. Many people have been self isolating in fear of contracting the virus causing social interaction to decrease significantly.
While we can’t pick back up our old ways of living and travel, go to crowded bars and restaurants, go to concerts – at least not without worrying about the virus – how can we maintain our mental health intact?

What can we do to mitigate social isolation?

It doesn’t have to be that way, though. For instance, here at home we always preferred the term physical distancing. We were not into drastically reducing our social interactions. Of course we kept being safe and not putting ourselves or others at risk. We found ways to keep socializing and other coping strategies to maintain our wellbeing and mental health.
Different people deal with social isolation differently. While some handle being alone better than others, some are social butterflies and suffer more when social gatherings are restricted. Each needs to find ways to cope that are meeting their specific needs.

Here are some tips for mitigating the negative effects of social isolation due to the pandemic.

Connect with friends more via via phone/video and less via social media

This is one of my favorite ones, especially now during the winter when I don’t see myself wanting to hang out outside so much. Many of my friends and family are located far away anyway, so this just gave me an extra excuse to be in touch with them via video conference. Happy hour via zoom? I’m in.
Spending extensive hours on social media alone, on the other hand, while it may give an impression of making your more connected, is actually harmful to your brain and your mood. What we are after is real human connection.

Turn off the news

You don’t necessarily need to be off the grid or out of touch with what’s happening in the world. But watching the news cycle all day long can be daunting to say the least. Also, being bombarded with bad news is sure to have a depressive effect on your mood. It is just confirming the saying that what you focus on, expands. Don’t give press to bad news. Step away.

Practice gratitude

Feeling grateful daily is one way that is proven to increase your levels of happiness and give you a mood boost. Be intentional on practicing gratitude daily and you will feel how it improves your overall outlook over life. Read this post to learn more about the benefits of having a daily gratitude practice.

Change the discourse in your head

Negative self-talk is a natural tendency of our brain when we are not intentional about our thoughts. When we spend too much time alone, it could happen even more often. Take notice of when you start affirming negative affirmations that simply are not necessarily true, and replace them with their negative opposite. At least, try to find the silver lining, or one thing you could say to complete the phrase “well, at least <insert positive thought here>”.

Find a new hobby

Not saying here you should become an ice sculptor or a virtuoso piano player (like Bill Murray in “Groundhog Day”). However, if you find yourself with some free time in your hands, try something new. Something you have always wanted to do, or learn. It could be knitting, coloring, playing puzzles, drawing, playing an instrument or learning how to play chess.

Get some fresh air

Physically distancing does not mean being inside. Many people I know continue going on hikes even on top of the snow and frigid temperatures. I spent a lot of time outdoors (how I kept socializing) while it was reasonably warm. Take a walk, bicycle, run. Garden. Or at least sit outside in the patio under the sun, like I did.

Do an act of kindness

The benefits of doing a random act of kindness to someone else has surprising benefits for you, too. If you feel you know someone else who could use a chat or just to know you are thinking of them, why not be the one who brings them a ray of sunshine?

Up your self-care routine

If you are feeling overwhelmed, anxious and down, maybe it’s time to recharge. Make sure you are getting all the rest you need, and a proper diet. Some physical exercise is also highly beneficial to increase your feel good hormones. Besides these basics, set aside some time to do things that make you feel good. Listen to some upbeat music (and sing and dance), watch a good movie, read a good book. These are things I like, so they come into mind.
What things do you like to do to relax?

Get help

At times, we are beyond helping ourselves. If you feel you have reached that point, please let other people know. Call a relative, a close friend, or professional help. You are not supposed to do it all on your own. It is not a sign of weakness – people who love you want to see you well and want to know.

Socialize

No, I’m not going to recommend going to a crowded bar – at least not while we’re in the middle of a pandemic. But you can for sure find creative ways to socialize. While the weather was warmer here in NJ, we met our friends outside. We are lucky enough to live in an area where our backyards have enough space to safely physically distance ourselves. We went out for walks together.
When it started getting colder we still held some meetings by the fire but now it’s (for me) mostly indoors, so I meet my friends via phone, with and without video. Some neighbors still stop by occasionally for a quick chat in the driveway. But we socialize, and my son, in virtual classes for almost a year now, also kept many of his activities, such as piano, guitar, gymnastics, chess. They are either outdoors, or online.

It is still a challenging period, and it will continue being uncertain for a while. However, these tips help. They have helped us tremendously. I hope they help you.
If you have any other tips to beat the isolation blues, let me know in the comments below.