Getting through quarantine & isolation at home

SAMHSA explains that quarantine separates and limits the movement of people who were exposed to a contagious disease. It lasts long enough to be sure they haven’t caught it.

Isolation separates people who are sick from people who are not. SAMHSA notes it lasts as long as the disease is contagious.

Social distancing keeps people from mixing closely or often enough to spread illness. Schools, theatres and other gathering places may close, and sports and religious services may be cancelled.

SAMHSA suggests working with health officials, friends or family to arrange groceries and toiletries to be delivered.

Not having enough supplies was one of the stressors linked to worse wellbeing in quarantine research.

SAMHSA advises telling your clinical provider or health authorities about any ongoing care you need, so it isn’t interrupted.

Ask whether you can have phone or video appointments for physical health, mental health or substance use care.

Unclear information was a key stressor in quarantine research. People coped better when they understood the reasons and the rules.

SAMHSA suggests asking questions, asking for written information, and having a friend or family member gather it if you can’t.

SAMHSA suggests giving your employer a clear explanation of why you are away, and contacting utility, phone and internet companies to ask about other payment arrangements.

Money loss was one of the stressors that could last after quarantine ended.

SAMHSA suggests pacing yourself between stressful activities and doing something fun after a hard task.

A routine is a support, not a test. On days you feel unwell, a short list like “drink water, rest, text a friend” is enough.

SAMHSA suggests phone, email, text, social media and video calls to stay in touch with friends and family.

Try doing something together while you talk: cooking the same recipe, watching a show at the same time, or playing an online game.

A daily good-morning text or a Sunday call with a grandparent can become a steady anchor in long days.

Among teens during the pandemic, feeling connected to others, even online, was linked with better mental health.

If approved by health authorities and your clinical provider, SAMHSA suggests friends could drop off books, films or newspapers.

A wave through the window or a chat at a safe distance can lift the mood more than you’d expect.

The CDC suggests staying connected through community or faith-based groups.

If you are in recovery from alcohol or drug use, SAMHSA suggests contacting your local mutual-help group for support.

• Move a chair to a sunny window
• Open a window for fresh air if it’s safe
• Rearrange a corner or make a cosy spot
• Use different rooms for work, rest and fun if you can

SAMHSA suggests relaxing your body often by stretching, deep breathing, meditating or praying, or doing activities you enjoy.

• Learn a few words of a new language
• Organise photos into an album
• Start a puzzle, a sketchbook or a garden in pots
• Try a recipe from your family or culture
• Write letters to people you miss

SAMHSA suggests keeping a journal of things you are grateful for or that are going well.

The CDC also lists daily gratitude as a healthy way to cope with stress.

NCTSN guidance notes young children may fear being alone, have bad dreams, wet the bed, eat differently, or have more tantrums.

Calm bedtime activities and regular family routines can help them feel safe.

NCTSN guidance lists irritability, nightmares, sleep trouble, physical complaints, pulling away from friends and new fears as common reactions.

Short, honest answers to their questions, and time to play, can help a lot.

NCTSN guidance notes teens may have sleep and appetite changes, agitation, low energy or interest, and strong feelings about fairness. Missed graduations and time with friends can hit hard.

During the pandemic, teens who felt connected to others, including online, were less likely to report poor mental health.

In a pandemic study of preschoolers, children whose families kept more daily routines had fewer signs of low mood. The researchers note this shows a link, not proof.

A simple chart with wake-up, learning, play, outside time, meals and bedtime gives kids something to hold on to.

SAMHSA notes children are especially affected by what they hear and see on the news.

The American Academy of Pediatrics offers a free Family Media Plan to help families agree on screen time together.

Follow your local public health guidance on how to separate at home. Even when apart, you can stay connected through messages, notes under the door and video calls from the next room.

SAMHSA notes people may worry about being able to care for children or others who depend on them. Ask family, friends or neighbours to help where they can.

A review of 18 studies found reported domestic violence went up after stay-at-home and lockdown orders.

Texting or online chat can be safer when the person hurting you is nearby.

SAMHSA notes that monitoring yourself, or being monitored, for signs of illness can cause anxiety.

Agree with your clinical provider what to watch for and when to call. Then try to check at set times instead of all day.

Uncertainty and frustration about how long you’ll need to stay home are common, SAMHSA says.

Start with short, low-pressure outings: a walk, a quiet shop, coffee with one friend. Add more as you feel ready.

The “My going-back-out ladder” worksheet in this guide helps you plan steps from easiest to hardest.

Some people will rush back out; others will want to wait. Both are okay. Saying “I’m not quite ready for that yet” is a fine answer.

Stigma was a stressor that could last after quarantine ended.

SAMHSA says learning about the illness and its real risk, and sharing that information, often calms others’ fears and helps you reconnect.

Some researchers have suggested quarantine can have long-lasting effects for some people.

If fear of going out grows instead of fading, the “Agoraphobia: fear of places and situations” guide explains what helps, and a therapist can support you step by step.