Breakfast for dinner and other tips for coping with cabin fever

As physical distancing measures drag on, you may be getting restless at home. The way you coped in the short term might need to be adapted for the long term. Tackle cabin fever with these helpful tips.

By Michael Gaspar

If you’re becoming restless as the weeks of physical distancing pile up, you’re not alone. Cabin fever isn’t a medical term, but it’s often used to describe feelings associated with isolation. These feelings can range from boredom to anxiety. They can intensify the longer we’re confined to our homes.

Dr. Deanne Simms is a Clinical Health Psychologist and the Clinical Director for the BounceBack Ontario program. She says the mental and physical consequences of isolation can vary from person to person. Especially as physical distancing measures drag on. We spoke to Dr. Simms about coping while isolating during this global pandemic.

“Initially, a lot of the direction we gave was for managing our mental and physical health in the short-term,” says Dr. Simms. “Structuring our day to make sure we had some kind of routine. Getting up, getting dressed, and then maintaining physical activity, a healthy diet and good quality sleep. That direction is still important. But some of the coping techniques we’ve been using might need to be adapted to our longer-term reality.”

With the situation wearing on and patience wearing thin, here are some tips from Dr. Simms for coping with cabin fever:

Focus on what you can control
Much of our angst and anxiety stems from uncertainty. Even if some directives are starting to be relaxed, we don’t know yet when everything will get back to normal. Or what things will look like at that time. That uncertainty — together with the limitations on our day-to-day lives — can be unsettling.

For Dr. Simms, the key is to “focus on controlling the controllable.” For example, you can’t control when schools re-open. But you can control your actions throughout the course of the day. Even small actions — like trying a new recipe — can ground you.

Shift your expectations to reflect your new reality
Staying as productive as we were before the pandemic is almost impossible. Our work situations are different. Many of us are caring for kids or other loved ones during the day. Everyday tasks — like shopping for groceries — are taking longer. It can’t be sustainable. So what’s the solution?

Simms suggests trying to reduce the mounting frustration by shifting our expectations. “There has to be space for people to prioritize their life differently and shift their expectations. This is not a time for judgement. It’s a time for getting by as best you can.”

Bottom line: we need to cut ourselves — and others — a break. Do what you need to do and put the guilt aside. Even if that means loosening up the screen time rules or eating breakfast for dinner.

Stay connected with people most important to you
During this pandemic, people we go to for support and advice are in the same boat. All the more reason for us to make time to connect with them.

“It’s important to continue reaching out to people for meaningful conversations,” says Dr. Simms. Video conference meetings for work are great. However, they can’t replace personal relationships during isolation.

Lean on your network of family and friends.

Continue doing what makes you happy
You should still spend time and energy doing those things you value. Even if it looks a bit different in our new reality.

Simms uses volunteering as an example. “If it was important for someone to contribute to their community, is there a way they can build that into their day?”
Agencies are connecting people to volunteer opportunities during the pandemic. It might not be the same volunteer work you did before. “But there are still ways to donate your time in this environment,” she says.

Seek help when necessary
It’s okay to be irritable and have less energy right now. But when you’re experiencing difficulties that interfere with your ability to function, it may be time to seek help.

Feelings of hopelessness and increased anxiety. Relying more on substances. Trouble getting out of bed for the day. These can all be signs of physical or psychological illness. “When you’re really distressed for a sustained period, or experiencing a change in your ability to function. That’s when you should reach out for formal support. BounceBack Ontario is a free skill-building program for adults and youth 15+. It’s delivered by a coach over the phone so people can access it conveniently wherever they are isolating.” You can also find resources in our Stress & Anxiety Guide.

Originally published on Lumino Health.