Emotional health tips during a quarantine
It’s important to understand your feelings during this time and pay attention to your mental health.
People react differently to stressful situations. And the outbreak of the coronavirus disease 2019, or COVID-19, may cause feelings like worry, anxiety or anger.
If you and your household are under quarantine — whether self-quarantine or otherwise — you may be feeling a number of emotions. It’s important to understand your feelings during this time and pay attention to your mental health.
Look for ways to relax
Try deep breathing, stretching or meditation. There are also apps that may help you deal with stress.
Limit how much news you watch
While it’s important to have up-to-date, reliable information, too much news can cause stress.
Create regular routines
Make time every day for physical activity and connecting with others.
Make a list
Gather a list of contacts. This should include friends, family, neighbors and health care providers. It should also include any therapists or counselors and other community resources. Post it on your refrigerator.
Check your medicine supply
Make sure you have any prescription and over-the-counter medicines you need. Try to have a two-week supply of medicines on hand. Talk with your doctor or pharmacist to learn how you can get what you need.
Make staying in touch with your friends and family a regular part of your week. You can call, text, make phone calls or write letters. Try apps that let you video chat with others.
Keep up with healthy habits
Your physical health is always an important part of your mental health. Don’t use tobacco, alcohol or other drugs to try to deal with stress. Get plenty of rest and physical activity.
Be aware of stress
Having to stay at home for a long time can cause stress. For example, you may feel stressed if you can’t work and earn a paycheck. Talk with your employer about why you may be missing work.
If need be, call the United States Department of Labor at 1-866-487-2365. Ask about the Family and Medical Leave Act (FMLA). The FMLA offers up to 12 weeks of unpaid leave for dealing with a serious medical problem or to care for a loved one.
- Centers for Disease Control and Prevention. Get your home ready. cdc.gov/coronavirus/2019-ncov/prepare/get-your-household-ready-for-COVID-19.html. Accessed March 18, 2020.
- Centers for Disease Control and Prevention. Household checklist. cdc.gov/coronavirus/2019-ncov/prepare/checklist-household-ready.html?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fcoronavirus%2F2019-ncov%2Fcommunity%2Fhome%2Fchecklist-household-ready.html. Accessed March 18, 2020.
- National Institute of Health: How to prepare. nih.gov/health-information/coronavirus. Accessed March 18, 2020.
- Substance Abuse and Mental Health Administration. Taking care of your behavioral health. samhsa.gov/sites/default/files/tips-social-distancing-quarantine-isolation-031620.pdf. Accessed March 17, 2020.
- World Health Organization. Coping with stress during the 2019-nCoV outbreak. who.int/docs/default-source/coronaviruse/coping-with-stress.pdf?sfvrsn=9845bc3a_8. Accessed March 18, 2020.
The information provided is for general informational purposes only and is not intended to be medical advice or a substitute for professional health care. You should consult an appropriate health care professional for your specific needs.