How to deal with lockdown loneliness
By Mirror | May 28th 2020
Clinical psychologist Dr Kate Mason says: “We’re
social creatures by nature and that goes back to caveman times when we did
things in groups for survival – hunting for food, finding mates and avoiding
Here she shares some simple tips to help you cope
with enduring lockdown in isolation.
might seem obvious, but getting out for a daily, hour-long walk is very
always tell parents I work with, whose children are climbing the walls, to take
them for a walk.
swinging of your arms as you go helps to emotionally regulate and calm your
mind. You can plug in your headphones to listen to music or talk to someone on
the phone and offload. Sometimes it’s easier to be honest about your feelings
when you don’t have to look the person in the eye.
your days – such as always having a shower first thing. Set tasks, such as a
midday walk, to help break up the time.
you can’t manage a walk, make sure you sit by an open window and get some fresh
air or take a stroll around the garden.
can also try small creative projects, such as a wordsearch or jigsaw – anything
that will get you out of that dark space.
of the brain that release dopamine when we’re happy are also stimulated by
learning something new.
sense of mastery you feel when you conquer a new skill is great for boosting
your mental and physical wellbeing.
doesn’t just have to be learning a new language or mastering a musical
instrument, it could be something as simple as learning a new dance on YouTube.
have fun and interact online with others, alleviating the loneliness for a
media gets a bad rep but it can be a lifeline in lockdown. If you can, get
online and interact with others – join in some conversations and see where they
might just discover a whole community of kind, funny and interesting people to
video calls to see your loved ones’ faces too.
that feels like too much, start with texting, then voice calls. You can also go
back to basics, writing letters to loved ones, or even yourself.
is very therapeutic to put your feelings down on paper.
contact is hard to replace, but you can still induce some positive chemical
reactions in your brain by creating nice physical sensations for your body.
could be a warm bath or the scent of an aromatherapy oil diffuser or plug-in
treat yourself to something you wouldn’t normally buy, such as a luxurious face
mask, or some decadent dark chocolate.
of these things will release your happy hormones – serotonin, dopamine and
oxytocin – and boost your wellbeing.
you have a pet, spend lots of time petting, caring or walking them.
main thing you can do to lift yourself out of this difficult headspace is to
get your natural feel-good hormones pumping. Try listening to music and
singing out loud – enjoy a tune that brings back memories of good times, or
find a new album you like.
is a lot to feel uncertain about at the moment and it’s easy to feel
overwhelmed by the loss of control over our lives.
what we can do is make plans for when the lockdown shifts or lifts, including
which loved ones you’d like to see first, and what you’d like to do with them.
If that feels too hard when you’re missing them so much, you can simply make short-term plans with yourself for the evening ahead – e.g. when I’ve finished work, I’ll get into my pyjamas early, have a glass of wine and watch my favourite film.
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