Self-Isolating: Building Resilience in Uncertain Times

Self-isolating doesn’t mean you’re truly alone. Even when we’re physically apart, we can still support each other, stay connected, and build resilience together.

The uncertainty of global events can feel overwhelming. Many people are working from home, self-isolating, or trying to maintain some sense of normal routine. During times like these, taking care of your mental health and emotional wellbeing is essential.

Below are practical, psychologist-backed strategies to help you stay steady, supported, and resilient while self-isolating.

🤝 We’re All In This Together

One of the most powerful things to remember is this:

You are not the only one feeling this way.

This situation is affecting people everywhere. The stress, worry, and disruption you feel are being experienced by many others too. That shared reality can be a source of comfort.

• Be kind and patient with your family, friends, colleagues, and yourself.

• Understand that everyone is juggling this event and their everyday life challenges at the same time.

• Give people (and yourself) a little extra grace when things don’t go as planned.

Recognizing that we’re all in this together can ease the pressure and reduce feelings of isolation.

🧭 Recognise What Works for You

Everyone responds differently to constant news and changing situations. Some people feel better staying informed; others feel anxious when they see too much information.

Take a moment to ask yourself:

• Does following the news closely help me feel in control?

• Or do frequent updates make me feel overwhelmed and stressed?

You do not need to follow every update to cope well. Instead, focus on what truly supports your mental health.

🧱 Set Healthy Boundaries

Once you understand what works for you, set clear boundaries and communicate them.

Short-term – simple boundary examples:

• “With everything going on, I’m not shaking hands right now.”

• “I’m choosing to stay home and limit my physical contact.”

• “How about we Skype or FaceTime instead of meeting in person?”

Long-term – remember what boundaries really are:

• Boundaries are not restrictions or punishment.

• They are a form of clear communication that helps others understand you better.

• They apply to relationships, work, and even social media use.

Know what you need, then express it calmly and clearly. That’s a key part of emotional resilience.

🌐 Stay Connected to Your Community

When you work from home or self-isolate, it’s easy to gradually feel disconnected from your normal life and support networks. This can happen slowly, so it’s important to plan connection instead of waiting for it to happen.

👩‍💻 Stay Connected at Work

If you’re working remotely, try to:

• Schedule a quick morning check-in call with your manager or team.

• Arrange a regular virtual coffee break with a colleague.

• Join informal online groups or chats on your company intranet or messaging platform.

Connection doesn’t have to be formal or time-consuming—small, frequent interactions help you feel part of a team.

🫂 Maintain Social Connections Outside of Work

Everyone is affected in some way, which means many people are open to connecting.

Short-term – creative ways to stay social:

• 🎉 Host a virtual dance party with friends.

• 🍽️ Organise an online dinner date or movie night.

• 📚 Start a virtual book club or game night.

• 💬 Send a simple “Hey, how are you doing?” message to someone you haven’t spoken to in a while.

Long-term – build supportive communication habits:

• Set up a family group chat.

• Agree on a few helpful rules like:

  • “No messaging after 10 pm.”

  • “COVID-19 free zone on weekends.”

• Enjoy the informal, everyday conversation that follows—you may even discover a new, more relaxed family dynamic.

Staying connected doesn’t need to be perfect; it just needs to be intentional.

⏰ Create a Routine and Build Healthy Habits

When your usual schedule changes—kids at home, different work hours, no gym—it’s easy to feel unsettled. A simple daily routine can reduce anxiety and restore a sense of stability.

Your routine doesn’t have to be complicated. It can be made up of small, ordinary actions like:

• Showering

• Brushing your teeth

• Eating breakfast at a similar time each day

• Getting dressed in daytime clothes (not staying in pyjamas all day)

📅 Short-Term: Adjust, Don’t Abandon

Social distancing or self-isolation may require changes, but try to:

• Wake up and go to bed at similar times.

• Keep regular meals and breaks.

• Schedule time for work, rest, and movement each day.

You don’t have to follow your old routine exactly—just maintain some daily structure.

🌱 Long-Term: Build Better Habits Slowly

Routines are a powerful way to build healthy, lasting habits.

You can “attach” a new habit to something you already do every day. For example:

• When you put bread in the toaster in the morning, drink two glasses of water while it toasts.

• After you finish lunch, take a 10-minute walk around your home or garden.

• Before going to bed, spend five minutes journaling or planning tomorrow.

By pairing healthy actions with existing routines, you make them easier to maintain over time.

🆘 Remember: Support Is Available

This situation can be emotionally and mentally challenging, and it’s okay to seek help. You do not have to manage everything alone.

If you’re struggling, consider:

• Talking with your GP (doctor) about how you’re feeling.

• Reaching out to a psychologist or mental health professional.

• Sharing your concerns with trusted friends or family.

In many countries, there are also telephone and online support services that offer guidance, resources, and someone to talk to. Check reputable national mental health organisations and government health websites in your region for:

• Crisis helplines

• Online chat services

• Self-help tools and wellbeing resources

✅ Building Resilience While Self-Isolating – At a Glance

• 🤝 Remember you’re not alone – many people are facing similar challenges.

• 🧭 Recognise what works for you – and set clear, kind boundaries.

• 🌐 Stay connected – use technology and creativity to maintain relationships.

• ⏰ Create a routine – small, consistent daily actions build stability.

• 🌱 Add healthy habits into your existing routine over time.

• 🆘 Reach out for support – professional help and community resources are there for you.

By focusing on what you can control—your routine, your boundaries, your connections—you can build resilience and protect your mental health, even in uncertain times.