The ongoing
COVID-19 pandemic, and the snowy
days, force people to spend more time indoors for extended periods of time. For
some, being forced to spend all day indoors seems like a dream come true, while
others may start to feel that they are going stir-crazy. The latter feeling can
be described by the term cabin fever. Although cabin fever is not formally
recognized as a psychological illness, varying symptoms ranging in intensity are
very much possible.
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What is cabin fever?
According to
Merriam-Webster, cabin fever is
defined as extreme irritability and restlessness from living in isolation or a
confined indoor area for a prolonged time.
Being cooped up alone indoors may trigger
depression, irritability, and restlessness. (Photo: Envato Elements)
The exact origin of the expression is unknown, but
its use has been popular since 1900. Originally, it was used to describe those
who were trapped indoors due to snowy conditions. Over time, the expression
grew to describe the feeling of being trapped in any situation that brings on
irritability and restlessness.
Cabin fever vs. SAD
Seasonal affective disorder (SAD) is a disorder
that has been classified as a type of depression, more specifically, the major depressive
disorder with seasonal pattern and is estimated to affect 4.0 percent of the
world’s population. Some argue that cabin fever and SAD are synonymous,
although the common consensus is that they are not. The two conditions share
many overlapping symptoms and manifestations, but the key difference between
the two is the cause.
The exact cause of SAD is not fully understood,
although there is one factor that predominates. The lack of sunlight brought on
by winter months in the northern hemisphere causes a disruption to our
biological clock. This biological clock is known as the circadian rhythm and is
responsible for a host of physiological processes.
When relating to SAD, the chief process
affected is the sleep cycle and neurotransmitter dysfunction. Neurotransmitters
are biochemical messengers that are used by the nervous system for a variety of
purposes. One of the major neurotransmitters that is affected by sunlight is
serotonin, which is responsible for mood, feelings of well-being, and
happiness. Disruption in the sleep cycle and levels of neurotransmitters can
negatively impact mental health.
Whereas SAD has an environmental cause that
results in physiological changes, cabin fever is more situational. Humans have
an inborn need to socialize, which has served as an evolutionary advantage that
allowed us to develop civilizations. When the ability to socialize is taken
away, it can be extremely distressing. The exact cause for distress is unknown
but the results of human isolation can be devastating on physical and mental
health.
In cases of social isolation, the risk of death
can be increased by as much as 50 percent, while in some cases of human
isolation, the risk may even be as high as 90 percent. Additionally, isolation
can have an impact on physical health and has been linked to increased blood
pressure, cardiovascular diseases, increased vulnerability to infection, and
overactive immune responses.
In mental health, isolation can result in
cognitive decline, depression, and increase the risk of Alzheimer’s disease or
dementia. In more extreme situations, isolation may cause insanity that can
result in psychosis and hallucinations. Fortunately, these manifestations take a
long time to manifest and require prolonged isolation.
In cabin fever, the duration of isolation is
relatively short, and the effects are reversed after the period of isolation.
Symptoms of cabin fever
Although the duration of isolation is shorter
than that needed to result in severe manifestations, emotional and behavioral
distress is still likely to occur. Irritability and restlessness are the two
most common symptoms and serve as the hallmark of cabin fever. Additionally, people
experiencing cabin fever may feel decreased motivation, hopelessness,
difficulty concentrating, and persistent sadness or depression. They may also
begin to distrust people they are confined with, and have irregular sleeping patterns
that include sleepiness, sleeplessness, or difficulty waking up.
Contributing factors
Cabin fever is caused by isolation, but not
everyone responds to isolation the same. The variability and severity of cabin
fever is dependent on many factors. People who are more outgoing or extroverted
tend to have a more difficult time with isolation than those who are more
introverted.
There are other compounding factors that may
trigger or worsen cabin fever, predominantly caused by stress. In relation to
COVID-19,
people may experience cabin fever more frequently if they have become burnt out
by work, already feel lethargic or unmotivated due to a lack of work, or become
increasingly anxious due to finances. Additionally, those with other mental
health conditions, including SAD, are more likely to develop cabin fever and
have further worsening in their condition.
How to cope with cabin fever
The key to coping with cabin fever is to keep
occupied and distract the brain. Despite isolation becoming more common due to
COVID, the advances in technology have made it easier to cope. Being able to
call, text, or video chat with friends and family helps avoid cabin fever.
Similarly, online games on phones, computers,
and consoles can help connect with other people as well as occupy the mind. In
general, developing a routine helps people feel in control of their situation
and has positive effects on mental health even when not isolating. This routine
should incorporate a healthy diet to improve mental and physical wellness, as
well as to ensure that there are no changes in eating habits.
Regular exercise should also be incorporated to
further boost physical wellness and mood. Other important aspects of a routine
should include a healthy balance with work which can help with boredom and
prevent burn out, as well as establishing a sleep schedule which will require
you to go to bed and wake up at the same time every day.
Getting outdoor time can also help with cabin
fever. Unlike when being trapped inside due to a blizzard, COVID restrictions
only prevent traveling and avoiding physical contact with others. Going outside
for a small walk or even sitting outside can help.
Exposure to sunlight helps regulate the
circadian rhythm and exercise can help release endorphins, with are our body’s
natural pain killers and produce a natural high. Overall, spending a small
portion of your day outside has been shown to help relieve stress, boost mood,
and improve overall well-being.
Finally, focusing on the positives of a
situation can also help overcome the overall feeling of dread and help exercise
mindfulness by expressing gratitude.
Some find it helpful to write their thoughts, which
helps them articulate themselves better or could be a source to draw on when feeling
particularly down.
Some positive aspects of isolation include more
time spent with family, more time to be creative or inventive, as well as more
time to explore a new hobby or finish an old project. Blocking out negative
sources can help remain positive. News is a great source for information and it
is important to remain informed, but consuming too much negative information
regularly may trigger feelings of anxiety or depression.
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