TAKING CARE OF YOUR 

BEHAVIORAL HEALTH 

Tips For Social Distancing, Quarantine, And Isolation 

During An Infectious Disease Outbreak 

What Is Social Distancing? 

Social distancing is a way to keep people from 

interacting closely or frequently enough to 

spread an infectious disease. Schools and 

other gathering places such as movie theaters 

may close, and sports events and religious 

services may be cancelled. 

What Is Quarantine? 

Quarantine separates and restricts the movement of people who have been exposed to a 

contagious disease to see if they become sick. 

It lasts long enough to ensure the person has 

not contracted an infectious disease. 

What Is Isolation? 

Isolation prevents the spread of an infectious 

disease by separating people who are sick 

from those who are not. It lasts as long as the 

disease is contagious. 

Introduction 

In the event of an infectious disease outbreak, local 

officals may require the public to take measures to 

limit and control the spread of the disease. This tip 

sheet provides information about social distancing, 

quarantine, and isolation. The government has the 

right to enforce federal and state laws related to 

public health if people within the country get sick with 

highly contagious diseases that have the potential to 

develop into outbreaks or pandemics. 

This tip sheet describes feelings and thoughts you 

may have during and after social distancing, quarantine, and isolation. It also suggests ways to care 

for your behavioral health during these experiences 

and provides resources for more help. 

What To Expect: Typical Reactions 

Everyone reacts differently to stressful situations such 

as an infectious disease outbreak that requires social 

distancing, quarantine, or isolation. People may feel: 

Anxiety, worry, or fear related to: 

• Your own health status 

• The health status of others whom you may have 

exposed to the disease 

• The resentment that your friends and family may 

feel if they need to go into quarantine as a result 

of contact with you 

• The experience of monitoring yourself, or being 

monitored by others for signs and symptoms of 

the disease 

• Time taken off from work and the potential loss 

of income and job security 

• The challenges of securing things you need, 

such as groceries and personal care items 

• Concern about being able to effectively care for 

children or others in your care 

• Uncertainty or frustration about how long you 

will need to remain in this situation, and uncertainty about the future 

• Loneliness associated with feeling cut off from 

the world and from loved ones 

• Anger if you think you were exposed to the disease because of others’ negligence 

• Boredom and frustration because you may not 

be able to work or engage in regular day-to-day 

activities 

• Uncertainty or ambivalence about the situation 

• A desire to use alcohol or drugs to cope 

• Symptoms of depression, such as feelings of 

hopelessness, changes in appetite, or sleeping 

too little or too much 

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• 

Taking Care of Your Behavioral Health: 

TIPS FOR SOCIAL DISTANCING, QUARANTINE, AND ISOLATION DURING AN INFECTIOUS DISEASE OUTBREAK 

Symptoms of post-traumatic stress disorder 

(PTSD), such as intrusive distressing memories, flashbacks (reliving the event), nightmares, changes in thoughts and mood, and 

being easily startled 

If you or a loved one experience any of these reactions for 2 to 4 weeks or more, contact your health 

care provider or one of the resources at the end of 

this tip sheet. 

Ways To Support Yourself During 

Social Distancing, Quarantine, and 

Isolation 

UNDERSTAND THE RISK 

Consider the real risk of harm to yourself and others around you. The public perception of risk during 

a situation such as an infectious disease outbreak 

is often inaccurate. Media coverage may create the 

impression that people are in immediate danger 

when really the risk for infection may be very low. 

Take steps to get the facts: 

• Stay up to date on what is happening, while 

limiting your media exposure. Avoid watching or 

listening to news reports 24/7 since this tends 

to increase anxiety and worry. Remember that 

children are especially affected by what they 

hear and see on television. 

• Look to credible sources for information on 

the infectious disease outbreak (see page 3 for 

sources of reliable outbreak-related information). 

BE YOUR OWN ADVOCATE 

Speaking out about your needs is particularly important if you are in quarantine, since you may not 

be in a hospital or other facility where your basic 

needs are met. Ensure you have what you need to 

feel safe, secure, and comfortable. 

• Work with local, state, or national health officials to find out how you can arrange for 

groceries and toiletries to be delivered to your 

home as needed. 

• Inform health care providers or health authorities of any needed medications and work 

with them to ensure that you continue to 

receive those medications. 

EDUCATE YOURSELF 

Health care providers and health authorities 

should provide information on the disease, its 

diagnosis, and treatment. 

• Do not be afraid to ask questions—clear 

communication with a health care provider 

may help reduce any distress associated with 

social distancing, quarantine, or isolation. 

• Ask for written information when available. 

• Ask a family member or friend to obtain information in the event that you are unable to 

secure this information on your own. 

WORK WITH YOUR EMPLOYER TO REDUCE FINANCIAL STRESS 

If you’re unable to work during this time, you may 

experience stress related to your job status or 

financial situation. 

• Provide your employer with a clear explanation of why you are away from work. 

• Contact the U.S. Department of Labor tollfree at 1-866-487-2365 about the Family and 

Medical Leave Act (FMLA), which allows U.S. 

employees up to 12 weeks of unpaid leave for 

serious medical conditions, or to care for a 

family member with a serious medical condition. 

• Contact your utility providers, cable and Internet provider, and other companies from whom 

you get monthly bills to explain your situation 

and request alternative bill payment arrangements as needed. 

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Taking Care of Your Behavioral Health: 

TIPS FOR SOCIAL DISTANCING, QUARANTINE, AND ISOLATION DURING AN INFECTIOUS DISEASE OUTBREAK 

CONNECT WITH OTHERS 

Reaching out to people you trust is one of the 

best ways to reduce anxiety, depression, 

loneliness, and boredom during social distancing, quarantine, and isolation. You can: 

• Use the telephone, email, text messaging, 

and social media to connect with friends, 

family, and others. 

• Talk “face to face” with friends and loved 

ones using Skype or FaceTime. 

• If approved by health authorities and your 

health care providers, arrange for your 

friends and loved ones to bring you newspapers, movies, and books. 

• Sign up for emergency alerts via text or 

email to ensure you get updates as soon as 

they are available. 

• Call SAMHSA’s free 24-hour Disaster 

Distress Helpline at 1-800-985-5990, if you 

feel lonely or need support. 

• Use the Internet, radio, and television to 

keep up with local, national, and world 

events. 

Sources for Reliable Outbreak 

Related Information 

Centers for Disease Control and 

Prevention 

1600 Clifton Road 

Atlanta, GA 30329-4027 

1-800-CDC-INFO (1-800-232-4636) 

http://www.cdc.gov 

World Health Organization 

Regional Office for the Americas of the 

World Health Organization 

525 23rd Street, NW 

Washington, DC 20037 

202-974-3000 

http://www.who.int/en 

• If you need to connect with someone 

because of an ongoing alcohol or drug 

problem, consider calling your local Alcoholics Anonymous or Narcotics Anonymous 

offices. 

TALK TO YOUR DOCTOR 

If you are in a medical facility, you may have access to health care providers who can answer 

your questions. However, if you are quarantined 

at home, and you’re worried about physical 

symptoms you or your loved ones may be experiencing, call your doctor or other health care 

provider: 

• Ask your provider whether it would be 

possible to schedule remote appointments 

via Skype or FaceTime for mental health, 

substance use, or physical health needs. 

• In the event that your doctor is unavailable 

and you are feeling stressed or are in crisis, 

call the hotline numbers listed at the end of 

this tip sheet for support. 

USE PRACTICAL WAYS TO COPE AND RELAX 

• Relax your body often by doing things that 

work for you-take deep breaths, stretch, 

meditate or pray, or engage in activities you 

enjoy. 

• Pace yourself between stressful activities, 

and do something fun after a hard task. 

• Talk about your experiences and feelings to 

loved ones and friends, if you find it helpful. 

• Maintain a sense of hope and positive 

thinking; consider keeping a journal where 

you write down things you are grateful for 

or that are going well. 

AFTER SOCIAL DISTANCING, QUARANTINE, 

OR ISOLATION 

You may experience mixed emotions, including 

a sense of relief. If you were isolated because 

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Taking Care of Your Behavioral Health: 

TIPS FOR SOCIAL DISTANCING, QUARANTINE, AND ISOLATION DURING AN INFECTIOUS DISEASE OUTBREAK 

you had the illness, you may feel sadness or 

anger because friends and loved ones may have 

unfounded fears of contracting the disease from 

contact with you, even though you have been 

determined not to be contagious. 

The best way to end this common fear is to 

learn about the disease and the actual risk to 

others. Sharing this information will often calm 

fears in others and allow you to reconnect with 

them. 

If you or your loved ones experience symptoms 

of extreme stress—such as trouble sleeping, 

problems with eating too much or too little, 

inability to carry out routine daily activities, 

or using drugs or alcohol to cope—speak to a 

health care provider or call one of the hotlines 

listed to the right for a referral. 

If you are feeling overwhelmed with emotions such as 

sadness, depression, anxiety, or feel like you want to harm 

yourself or someone else, call 911 or the National Suicide 

Prevention Lifeline at 1-800-273-TALK (1-800-273-8255). 

Helpful Resources 

Hotlines 

SAMHSA’s Disaster Distress Helpline 

Toll-Free: 1-800-985-5990 (English and español) 

SMS: Text TalkWithUs to 66746 

SMS (español): “Hablanos” al 66746 

TTY: 1-800-846-8517 

Website (English): http://www.disasterdistress.samhsa.gov 

Website (español): https://www.samhsa.gov/find-help/disaster-distress-helpline/espanol 

SAMHSA’s National Helpline 

Toll-Free: 1-800-662-HELP (24/7/365 Treatment Referral 

Information Service in English and español) 

Website: http://www.samhsa.gov/find-help/national-helpline 

National Suicide Prevention Lifeline 

Toll-Free (English): 1-800-273-TALK (8255) 

Toll-Free (español): 1-888-628-9454 

TTY: 1-800-799-4TTY (4889) 

Website (English): http://www.suicidepreventionlifeline.org 

Website (español): http://www.suicidepreventionlifeline.org/ 

gethelp/spanish.aspx 

Treatment Locators

Behavioral Health Treatment Services Locator Website: 

https://findtreatment.samhsa.gov 

FindTreatment.gov 

For help finding treatment 1-800-662-HELP (4357) 

https://findtreatment.gov/ 

SAMHSA Disaster Technical Assistance Center 

Toll-Free: 1-800-308-3515 

Email: DTAC@samhsa.hhs.gov 

Website: http://www.samhsa.gov/dtac 

*Note: Inclusion or mention of a resource in this fact sheet does not 

imply endorsement by the Center for Mental Health Services, the 

Substance Abuse and Mental Health Services Administration, or the 

U.S. Department of Health and Human Services. 

SAMHSA Publication No. PEP20-01-01-007 

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