The more that is learned about Covid-19 and its transmission, the more we realize one of the simplest and most common ways to avoid exposure is through physical distancing. But physical distancing, especially in the case of SCI patients, can sometimes lead to social isolation.

Social isolation is the absence of relationships and interactions with one another and can lead to serious mental health issues like depression and anxiety. And research shows a higher proportion of depression and anxiety in people with SCI than the general population. When you add to this the limited personal interaction resulting from physical distancing during the time of Covid-19, the implications for SCI patients are clear.

That’s why being able to recognize the signs of social isolation are so important. If you experience any of the following symptoms, you may want to reach out to your caregiver or a mental health professional: marked changes in mood, eating, or sleep; excessive anxiety; prolonged sadness, depression, or apathy; thoughts of harming yourself, or others or suicide; increased substance use; and excessive anger, irritability, or hostility.

But that’s not to suggest social isolation is a given. If proper steps are taken, managing and maintaining one’s health and mental well-being, even during a pandemic, is quite possible.

Step 1 – Look after your general health

There are direct links between mental health and physiological health. That’s why, especially for the SCI patient, it’s important to practice behavior that promotes your general health. Stay physically active. Have proper nutrition. Hydrate. Get enough sleep. These are simple things you can do every day to maintain physical health–which affects your mental health.

Step 2 – Manage your worry

With so much being unknown about Covid-19, it is easy to fall into a spiral of worry. Worrying is normal, but it’s important to recognize when your worrisome thoughts interfere with your ability to do day-to-day activities that keep life normal. Some ways to limit this are noticing (and limiting) your exposure to things that make you worry; practicing postponing your worry to another time and, when it comes to information and news about Covid-19, relying on reputable sources.

Step 3 – Set a routine

Social isolation can take away from our sense of purpose. By setting a routine, you not only maintain a sense of normalcy in unusual times, you can actually use this structure to work on or accomplish tasks. This helps give us purpose, but the predictability of structure itself offers a level of sorely needed comfort in unpredictable times.

Step 4 – Stay connected

One of the benefits of living in the digital age is that even when we are socially distanced, we have numerous platforms to reach out and stay connected. Video chatting, messaging, and social media platforms are all great ways to connect with loved ones, co-workers and caregivers while remaining safe. And, as restrictions loosen yet remain in place, when connecting in person, consider small group outings where physical distancing can still be practiced.

Step 5 – Stay informed

Studies show that being informed and up to date with the latest health information regarding Covid-19 safety protocols is associated with lower psychological impact of the pandemic, including lower stress, anxiety, and depression. Be aware of and practice the recommended safety precautions on a regular basis and you will gain confidence in your ability to cope with these uncertain times.

Step 6 – Reach out

We all face new challenges from time to time, which may cause fear, confusion, or the desire to withdraw. Know that these are normal reactions and there is no shame in seeking assistance to help you overcome them. As a matter of fact, recognizing this need and acting upon it are signs of strength. There are many caregivers and support groups waiting to help you. Reach out.