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In a recent study<\/a> conducted by the American Psychological Association, about half of all Americans said they felt uneasy about adjusting to in-person interactions once the pandemic ends.<\/p><\/blockquote>\n\n\n\n
But why? After all this time alone, or isolating in pods, shouldn\u2019t we be hungry for community, friendship, and the chance to gossip over a glass of wine?<\/p>\n\n\n\n
The negative effects of social isolation<\/strong><\/h3>\n\n\n\n
Let\u2019s start with the obvious. Over the last months, we\u2019ve been told over and over that social encounters increase the risk of spreading a potentially deadly disease. So it\u2019s not a surprise that some of us, even post-vaccination, might simply be feeling uneasy from a health perspective.
But there\u2019s more to it. Spoiler alert: Being cooped up in our homes and not flexing our social muscles for well over a year has some actual physiological and mental effects! <\/p>\n\n\n\nNo wonder that we\u2019re feeling rusty, socially awkward, and even a bit anxious when it comes to socializing with others\u2014outside of Zoom happy hours and the occasional walk around the lake with your bestie, that is. (It\u2019s the reason this SNL skit about \u201cpost-quarantine conversation<\/a>\u201d hit a bit too close to home for some people.)<\/p>\n\n\n
\n“I can’t tell if what you said is funny, but laughing seems like the right response here.”<\/figcaption><\/figure>\n<\/div>\n\n\n Over the past 16 months or so, you\u2019ve probably noticed some of the adverse effects social distancing has had on your body and mind. Maybe you\u2019ve had a difficult time getting out of bed or staying focused during the day. Research has established an association between perceived social isolation and factors such as poor sleep quality and impaired cognitive function<\/a>. <\/p>\n\n\n\n
We\u2019ve also been lacking common intimacies that we used to take for granted. \u201cOne of the main things that happened was the lack of friendly touch \u2014 hugs, handshakes, and even getting your hair done, your nails done,\u201d psychology professor Tara Well tells<\/a> Vox. \u201cThat has a tremendous impact on our anxiety levels, our ability to feel like ourselves, and, again, our emotions and a sense of bonding. We really need that physical touch.\u201d<\/p>\n\n\n\n
Isolation has other consequences. According to a recent study<\/a>, when we lack engagement with the outside world, we tend to turn inwards, indulging in imagination or nostalgia. There\u2019s obviously nothing wrong with that, but choosing to exclusively focus on our inner world won\u2019t help us to adjust back to \u2018normal\u2019 social life\u2014with actual people. <\/p>\n\n\n\n
But let\u2019s go a step further and check out how social isolation and loneliness might have literally influenced your brain. <\/p>\n\n\n\n
The Scientist<\/a> has summarized some important insights in regard to the areas of the brain most affected by a lack of social interactions: \u201cAbout a decade ago, researchers found a correlation between the size of a person\u2019s social network and the volume of their amygdala, two almond-shaped brain areas associated with processing emotion,” they write. “More recent evidence suggests the amygdalae are smaller in people who are lonely.\u201d<\/p>\n\n\n\n
Okay, it\u2019s one thing to learn about the physiological basis of social isolation. But what can you actually do to reverse potentially negative effects and to ease yourself back into some semblance of normalcy? <\/p>\n\n\n\n
We\u2019ve pulled together some science-based hacks to strengthen your social muscles as you get more comfortable getting back out there in a post-quarantine world.<\/p>\n\n\n\n
“I’m just really worried about how weird it’ll be when we all take off these masks and return to normal life…”<\/figcaption><\/figure>\n\n\n\n Don\u2019t avoid uncomfortable situations<\/strong><\/h3>\n\n\n\n
Yes, we know that\u2019s easier said than done. Sometimes we think that avoidance is the best way to handle awkward or anxiety-inducing situations. If initiating a conversation with a co-worker makes you feel uneasy, you might think to yourself: \u201cI\u2019ll just pretend I\u2019m too busy to chat\u2014problem solved!.\u201d <\/p>\n\n\n\n
However, if you never expose yourself to uncomfortable situations, you\u2019ll never be able to master these skills. This means your initial hypothesis\u2014that talking to that co-worker will lead to potential embarrassment\u2014will never be refuted.<\/p>\n\n\n\n
Jonathan Abramowitz, a psychology professor and director of the Anxiety and Stress Disorders Clinic at the University of North Carolina at Chapel Hill, summed it up nicely to the Washington Post<\/em>.<\/p>\n\n\n\n
“Avoidance prevents a person from learning that catastrophe most likely won\u2019t occur,\u201d he explained, \u201cand [that] even if things go badly, they would find a way to cope and get through the situation\u201d.<\/p><\/blockquote>\n\n\n\n
The way to go here is light exposure and practice. There\u2019s no need to dive in all at once. As Paraskevi Noulas, a psychologist at NYU Langone, told Healthline<\/a>: \u201cThe more we expose ourselves to a situation, the more our mind and body adjusts to it.\u201d <\/p>\n\n\n\n
So we\u2019ve established that simply avoiding things like birthday parties or water cooler gossip isn\u2019t the way to go. Let\u2019s look at what you should<\/em> do to reclaim your social muscles.<\/p>\n\n\n\n
Practice socializing with people you already feel comfortable with<\/strong><\/h3>\n\n\n\n
You haven’t met your favorite college roommate for coffee in months? Now\u2019s the time. It seems obvious, but hanging out with someone you have a positive history with will help you grow more confident. You can use this confidence when talking to people you\u2019ll feel less comfortable with.<\/p>\n\n\n\n
Try to meet your new (or old) co-workers in a less formal setting before you bump into them at the office<\/strong><\/h3>\n\n\n\n
Since one third of all American employees have changed or lost their job within the last year<\/a>, many of us have never even met our new coworkers in real life. That\u2019s pretty unprecedented. Having to suddenly meet colleagues face-to-face\u2014people you\u2019ve only interacted with virtually for over a year\u2014can be intimidating, to say the least. <\/p>\n\n\n\n
Suggest an informal outing, so everyone can get to know each other outside<\/em> of work. Members of Lemonade\u2019s New York-based Comms, Content, and Creative teams planned a lunch at an Israeli restaurant in Brooklyn. It was the first time many of them had met in person. \u201cIt took a lot of pressure off of those initial introductions,\u201d says Editorial Lead Scott Indrisek. \u201cRather than awkward small talk in an office that was unfamiliar to many of us, we were able to spend time together in a cozy (and neutral) place.\u201d<\/p>\n\n\n\n
Alternate between the days you\u2019re in the office and at home<\/strong><\/h3>\n\n\n\n
Creative companies like Google have realized the benefit of hybrid work models<\/a>. If your own employer is flexible, take advantage of a mix of time in and out of the office. It might actually increase your productivity\u2014and it will allow for a gentler reintroduction into social life. <\/p>\n\n\n\n
Don\u2019t pack too many outings in one week<\/strong><\/h3>\n\n\n\n
You might want to catch up with all the friends you didn\u2019t see for what felt like eternity, but slow down. It might be better to schedule one or two events a week to ease back into socializing.<\/p>\n\n\n\n
“It\u2019s been so long since I\u2019ve been out of the house. Did we used to hang out in playgrounds??”<\/em><\/figcaption><\/figure>\n\n\n\n Shift the focus of the conversation<\/strong><\/h3>\n\n\n\n
If you\u2019re feeling a bit rusty and don\u2019t want to be in the spotlight, try to shift the focus to the other person. An easygoing and perhaps clich\u00e9d question can jumpstart a more heartfelt conversation. \u201cSeen anything that\u2019s made you laugh recently?\u201d could lead to a discussion of Inside<\/em><\/a>, and from there\u2014who knows what you might end up discovering about each other.<\/p>\n\n\n\n
“Focus your energy on being interested in the other person, showing empathy and kindness towards them, rather than being stuck inside your own anxious mind,” psychotherapist Charley Gavigan told the BBC<\/a> when discussing how to reacclimate to a post-quarantine world.<\/em><\/p><\/blockquote>\n\n\n\n
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