Do you have quarantine claustrophobia?

The mantra #StayHome for some people can be a dream come true. It’s a time where people organise their house, practice home hobbies, read and have time for oneself... However, for others, the idea of being isolated from the outside world, either alone or with only a few close relatives, makes them nervous, anxious, even feel like they are "going crazy" because they are stuck inside for so long. Not everyone experiences self-isolation in the same way. Today we are approaching quarantine claustrophobia.

The Mega Interesting team has spoken with psychologist and co-director of PsicoActúa, unit of psychology and health medicine at the hospital Vithas Medimar (Alicante) Teresa Pereira to learn more about quarantine claustrophobia or 'cabin fever'.

What exactly is quarantine claustrophobia?

"Quarantine claustrophobia is well known to mental health professionals; we talk about quarantine claustrophobia to refer to the emotional state individuals enter when they are socially isolated and deprived of their daily tasks.”

What are the symptoms?

"Fear and confusion are the main symptoms. Not knowing what is going to happen, whether or not we will catch it (in the case of COVID-19) and the lack of control over our immediate future produce states of anxiety and mood swings, irritability and states of sadness".

Is there any profile more inclined to suffer from it?

"More anxious personalities may have more difficulty handling panic and unpredictable situations. People with previous mental illness may be more affected by confinement situations. On the other hand, those living in confinement alone may become depressed more easily.”

What guidelines do you recommend to combat this disorder?

-"Do not anticipate catastrophes. Uncertainty can lead us to imagine the worst-case scenario and this is the origin of anxiety.”

- "Establish routines that are not excessively rigid and thus feel productive. These routines should include family and individual leisure time.”

-”Respect common spaces with following clear set rules and create your own rules in private spaces.”

-”Be very aware that this situation is transitory.”

-”Maintain good health habits: sleeping patterns, eating, hygiene, self-care and sport.”

-”Promote relationships with family and friends through technology.”

What to do if you cannot avoid conflict at home?

"Conflict should be accepted as normal in situations of prolonged cohabitation, especially if you are in a small space. That is why it is important to establish rules for living together, to make a good distribution of tasks and to have space where you can isolate yourself when you need to. In case of conflict, it is important that you know how to stop the discussion from the beginning, let some time pass and try to resume the conflictive subject a little later.

"Of course you can learn more about ourselves, you have more time to think, to devote to pending issues, to learn how to regulate stress... These situations also help us to see our existence from another, more relative, perspective. The important thing is that what we learn is not forgotten in the future.

Many investigations have shown that following a balanced diet (rich in fruit, vegetables and legumes) and exercising daily are very useful tools to counteract the negative effects of confinement. In this last aspect, doing 20-30 minutes of exercise a day can help you improve our mood thanks to the release of endorphins and also reduce your tension.