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Guest blog post by Melissa Saenz

With spring in full gear and vaccines offering a measure of protection, many Americans are emerging from months of COVID-mandated sequestering. And it’s not a moment too soon, as so many people have complained about having “cabin fever.”

Cabin fever is defined as feelings of restless and irritability caused by being in a confined space. In the early days of the coronavirus pandemic, many high-risk states issued stay-in orders, which required people to remain at home to minimize the spread of the disease. Those orders affected me personally, making me feel restless and impatient. Other symptoms include difficulty concentrating, and feelings of inadequacy from struggles to keep up with daily or weekly schedules. Some also saw an increase of alcohol consumption, and changes in diet and eating habits. 

We all had to figure out how to adapt to this major stressor or face hopelessness and burnout. The Hans Selye General Adaptation Syndrome has three phases to explain what the body goes through when experiencing a stressor such as the pandemic: 1) Alarm Reaction: the heart rate increases, cortisol and adrenalin surges, leading to a temporary state of shock and a flight-or-fight response. 2) Resistance, in which the body copes with a stressful event and the heart rate and blood pressure begin to level off. If the stressor remains, the body adjusts, maintaining a state of high alert. 3 Exhaustion: struggling with prolonged stress can sap your physical, emotional, and mental resources, leaving you with no ability to cope and setting you up for anxiety, depression, and a weakened immune system.

There are several ways to overcome Cabin Fever. Keep these handy when cooler weather returns and if COVID is still stalking us:

Keep a routine – and stick to it. A routine adds structure to your days, supports a healthy diet, exercise, and sleep habits, and helps you stay focused on personal and work goals.  

Maintain social ties— Keeping connected to friends and loved ones help you feel less isolated and have someone to share your experiences with. 

Move your body – and get outdoors if it’s safe. As a dedicated runner, I make a point to keep going even in the cold. Movement boosts your feel-good hormones, and being out in nature creates a sense of well-being. 

Get creative— I started a hobby of making playlists featuring powerful women such as the Peruvian singer Reneta Flores (who sings in both Quechua and Spanish), Lizzo, who sings about body positivity, and Beyonce, who’s all about female empowerment. This dynamic female energy helped me get through the worst of my cabin fever, and it’s ready to support me if I need it again.

Melissa, an Advanced Clinical Intern at my practice, is a Mental Health Counseling graduate student at Hunter College in New York City. Running outdoors is one way she beats cabin fever.

Sources: 

Blackman, J. S. (2020). A psychoanalytic view of reactions to the coronavirus pandemic In china*. The American Journal of Psychoanalysis, 80(2), 119-132. doi:10.1057/s11231-020-09248-w

Brito, J. (2020, June 9). What to know about cabin fever. Retrieved February 16, 2021, from https://www.medicalnewstoday.com/articles/cabin-fever#signs

Jurblum, M., & Ng, C. H. (2020, December). Psychological consequences of social isolation and quarantine. Retrieved March 01, 2021, from https://www1.racgp.org.au/ajgp/2020/december/psychological-consequences-of-social-isolation-and

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The last few weeks might have caused you to feel like you were on an emotional rollercoaster. A feeling that is likely compounded by the emotions of the last 18 months as we all continue to navigate life during the age of a global pandemic. From the conviction for the murder of George Floyd to the continuing harm caused to people of color in this country to “bad actors” who are working hard to limit our voting rights and our right to protest, it’s easy to feel like you're enduring 1,000 pricks at your joy. You might feel exhausted, you might feel sad or you might feel angry as hell. And you know what? It’s all okay. 

As people of color, we often don’t allow ourselves to slow down and feel the “feels.” We think we don’t have time for that right now, or we try to avoid it completely. We pick up, carry on and keep pushing forward -- just as our ancestors did. It’s part of our makeup. But it can also be a part of us that resists acknowledging the heartbreak when we learn about -- or witness via continuous media loops -- the debasement of humans who look like us. 

It’s important to be aware that this can be traumatic. The effects of the trauma may look different for each of us. You may find it hard to focus. You may not want to socialize with friends. You may snap at your little one for no reason. You may feel sick and tired. It’s important to recognize that what you’re feeling may stem from navigating this current environment where there’s so much injustice, uncertainty, fear, and loss. 

And just as you acknowledge what you’re experiencing, you can choose to be intentional about countering it. We have always had the ability to reach for joy, even in the midst of the most oppressive times. Our ancestors showed us that too. Now is the time for you to call on that again. 

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Here are some simple ways to be intentional about reclaiming your joy. 

• Reconnect. Be among your family and friends, whether virtually or safely in person. A catch-up with your sister circle cultivates a sense of community and can soothe your soul.
  

• Laugh. Find an oldie-but-goodie movie that you know is going to crack you up -- or a throw on anything featuring Tiffany Haddish. Laughter is actually good for you -- it relieves stress and releases feel-good hormones from your brain.
  

• Start a new hobby. Do something new that is completely for your enjoyment. Maybe it’s something you’ve been wanting to try for a while or something you never imagined you’d try, such as gardening or learning how to play an instrument.
  

• Add play to your day. With work, family and life -- we often get so busy we let go of the fun things that added spark to our lives. Explore those things again. Maybe it’s riding your bike, coloring, arts & crafts, or illuminating cultural games like Meet the Colonizers or Culture Tags.
  

• Talk to someone. Part of getting through this time is knowing that you’re not in this alone. Talk to a friend, a counselor, a spiritual teacher, or some other trustworthy person and share what you’re feeling. If you're looking for a therapist in your area, tap into resources such as Therapy for Black Girls or Clinicians of Color.

Being intentional about your joy doesn’t mean that you’re ignoring your feelings. But you deserve to feel good and to find what brings you happiness. Claim that. It will help get you through.