Being stuck inside the house all the time can definitely lead to feelings of anxiety and restlessness for many people. There are a few key reasons why spending too much time indoors may provoke anxiety:
Lack of fresh air and sunlight
Humans inherently crave fresh air, movement, and natural sunlight. When we don’t get enough of these things, it can negatively impact our mood and mental health. Being cooped up inside means missing out on the mood-boosting effects of being outdoors. It also means possibly not getting enough ventilation or air circulation, which can literally feel suffocating after awhile.
Disruption of circadian rhythms
Our bodies are finely tuned to natural circadian rhythms tied to the rise and fall of the sun. When we don’t get enough natural light exposure because we’re inside too much, it can throw off our sleep-wake cycles and hormone regulation. This disturbance of normal biological rhythms can manifest as feelings of anxiety, irritability, low mood, fatigue, and brain fog.
Lack of exercise and movement
We’re meant to move our bodies regularly, but modern lifestyles and being stuck inside makes it easy to become sedentary. Lack of exercise causes muscular and cardiovascular deconditioning over time. Exercise is also one of the most reliable ways to reduce stress and anxiety. When we’re cooped up inside, we miss out on the anxiety-busting, mood-boosting effects of physical activity.
Disconnection from nature
Humans have an innate bond with the natural world. When we’re separated from nature for extended periods, it can make us feel anxious and existentially uneasy at a core level. Being indoors generally means we’re surrounded by manmade things only, which doesn’t satisfy our intrinsic need for contact with elements of the natural world like fresh air, plants, animals, earth, water, and fire.
Sensory deprivation
The great indoors tends to be a relatively sensory-deprived environment compared to the outdoors. Nature engages all five of our senses: smell, sight, sound, taste, and touch. When we don’t get enough sensory stimulation, we may compensate through anxiety and agitation. Sensory deprivation takes away external anchors to help regulate our nervous systems.
Disruption of work-life balance
When we work from home, the lines between work and personal life can easily become blurred. Without the natural transition markers of commuting or changing locations, our days blend together into a seamless slog. This can spark anxiety by making us feel like we’re “always on” and can never fully relax or distinguish between work time versus personal time.
Information overload
The modern internet-connected indoor environment provides endless access to information, media, and news. While keeping informed is good, information overload can quickly become anxiety-inducing. When we’re surrounded nonstop by screens and alerts, it activates our fight-or-flight systems on a chronic low-grade level and makes it hard to ever feel calm or present.
Disruption of social connections
Humans are social creatures by nature. When stuck indoors, we miss out on the spontaneous social interactions that typically happen during daily life out and about. Lack of regular social contact and community can contribute to restlessness and unease. Virtual communication simply isn’t enough to fulfill our innate need for in-person social bonds and relationships.
Feelings of isolation
In addition to literal social isolation, being housebound can simply make us feel isolated in a broader existential sense. When we don’t participate in the hum and flow of life happening outside our four walls, it’s easy to feel detached, alienated, forgotten, and lonely. This can gnaw away at our sense of meaning and contentment.
Disruption of routines
Having structure and routines in daily life is reassuring and anxiety-reducing for most people. When we’re stuck at home, routines often fall apart, which opens the door to unpredictability and confusion. No longer moving through familiar routines that mark the passage of time and provide rhythm can spark unease and agitation.
Excessive indoor time with family
While family time is important, many of us need regular breaks from our relatives as well. Being forcibly cooped up together all the time with no separation can cause feelings of burnout, irritation, and claustrophobia. The inability to take space from family may cause anxiety about losing personal autonomy and freedom.
Disruption of preferred leisure outlets
Being confined at home prevents engagement in many preferred leisure activities that usually help manage stress, like going to restaurants, bars, concerts, museums, sporting events, shopping malls, movie theaters, gyms, spas, etc. Missing out on these enjoyable outlets can contribute to anxiety and sadness.
Financial instability
The pandemic has destabilized many people’s financial situations due to furloughs, layoffs, and reduced hours. Job and income insecurity fuels anxiety about how to keep up with recurring expenses and obligations. This financial uncertainty can create persistent anxiety and dread.
Uncertainty about the future
The open-ended nature of the pandemic breeds anxiety because there is no definite endpoint in sight. Not knowing when life will return to “normal” means the future feels scarily uncertain. Humans inherently crave security, predictability and control – not knowing when this crisis will ultimately resolve leaves many people feeling deeply uneasy.
Safety fears
Being stuck at home is often directly related to fears about health and safety regarding the pandemic and illness anxiety. But safety fears can extend beyond just virus concerns. Many people experience heightened anxiety about other health emergencies occurring when stuck at home too, because it feels harder to access medical care quickly. Fears related to crime, accidents, injuries, fires, and other emergencies may also increase when confined indoors.
Boredom and lack of mental stimulation
Excessive amounts of indoor time often lead to simple boredom and lack of mental stimulation. Having limited activities and mental outlets can feel monotonous. Boredom stresses the body and may manifest as jitteriness, restlessness, and agitation i.e. anxiety. Humans crave novelty and variety. Being stuck in a dull, repetitive environment breeds unease.
Lack of control
When we’re forced to stay home against our will, it breeds feelings of helplessness because our agency is restricted. The inability to move freely and make choices as usual is inherently stressful, as we have very little control over the situation. Lack of personal autonomy and freedom of choice can manifest emotionally as anxiety.
Disruption of transportation options
Being unable to utilize transportation as usual interferes with our sense of independence and mobility. Whether it’s cancelling a vacation, missing your daily commute, or just feeling unable to hop in the car to run a quick errand – transportation disruptions make us feel trapped, which circles back to anxiety.
How Can Being Indoors Cause Anxiety: A Breakdown
Here is a summary of how being stuck inside can lead to increased anxiety:
Reason | Explanation |
Lack of fresh air & sunlight | Missing out on mood-lifting effects of outdoors. |
Disrupted circadian rhythms | Throws off natural sleep-wake cycle. |
Lack of exercise | Sedentary lifestyle worsens anxiety. |
Disconnection from nature | Innate human need to bond with the natural world. |
Sensory deprivation | Indoors has less sensory stimulation. |
Disrupted work-life balance | “Always on” feeling prevents relaxation. |
Information overload | Non-stop digital stimulation is anxiety-provoking. |
Disrupted social connections | Humans need in-person social contact. |
Feelings of isolation | Detached feeling sparks existential unease. |
Disrupted routines | Loss of familiar routines = unpredictability. |
Excessive family time | Forced togetherness causes burnout. |
Loss of leisure outlets | Prevents enjoyable stress relief activities. |
Financial instability | Money woes provoke persistent anxiety. |
Uncertainty | No endpoint in sight = future feels scary. |
Safety fears | Virus worries + inability to access care quickly. |
Boredom | Craving novelty and variety. |
Lack of control | Forced restrictions spark helplessness. |
Disrupted transportation | Unable to come and go breeds trapped feeling. |
Ways to Reduce Housebound Anxiety
If you’re experiencing anxiety or low mood from excess time cooped up indoors, here are some proactive coping strategies:
Get outdoors daily
Even a short 5-10 minute walk outside can provide a mood boost. Open the windows to let fresh air circulate through your space. Sit outside when possible. Spend time near trees, plants, animals, and other elements of nature. Expose yourself to as much natural sunlight as you can daily.
Structure your day
Maintain a consistent wake-up time and bedtime. Follow a daily schedule that incorporates work, household obligations, self-care, and leisure. Move your body at intervals throughout the day. Building in activity and social breaks will help anchor you. Having structure and routines can minimize anxiety.
Limit news/social media
Be mindful of how much time you spend consuming disturbing news and social media. You want to stay generally informed, but information overload breeds anxiety. Designate news consumption to once or twice a day.
Practice relaxation techniques
Make time for proven anxiety-reducers like meditation, deep breathing, yoga, mindful walking, listening to music or podcasts, aromatherapy, and gratitude journaling. Prioritize self-care.
Stay connected virtually
While virtual interaction isn’t a substitute for in-person, it can help ease loneliness and isolation. Schedule video calls with friends and loved ones. Join virtual hangouts or online communities focused on your interests.
Engage in hobbies
Stimulate your mind through hobbies like crafting, reading, puzzles, painting, playing an instrument, photography, gardening etc. Find activities that absorb your attention to give yourself a break from anxious thoughts.
Adopt a pet
Pets provide companionship and comfort along with mood-boosting oxytocin. Having a furry friend who depends on you also adds structure and purpose to your days. If you can’t adopt, try fostering.
See a therapist
Talking to a professional counselor or therapist can help you unpack all the ways housebound life may be impacting your mental health. They can also teach effective anxiety management techniques.
Ask for support
Don’t isolate further by keeping your struggles private. Confide in trusted friends and relatives who will listen compassionately without judgment. They may have coping suggestions and can remind you this difficult situation is temporary.
Adjust your environment
Make your living space as calming and comfortable as possible. Add mood-lifting elements like houseplants, scented candles, cozy blankets, inspiring artwork or photos, and comfy furniture conducive to rest and relaxation.
Let in natural light
Maximize sunlight exposure at home as much as you can, even in winter. Open all blinds, curtains, and shades during daylight hours. Sit near windows when possible. Consider using a light therapy lamp as needed.
Practice mindful movement
Incorporate gentle stretching, yoga, dancing, aerobics videos, or whatever type of movement makes you feel good. Mindfully moving your body alleviates cortisol and tension.
Massage pressure points
Massaging hands, feet, head, and ears activates the body’s parasympathetic nervous system to counter anxiety. Applying lavender or peppermint essential oil adds aromatherapy benefits too.
Laugh out loud
Laughter truly is therapeutic medicine. Seek out humor and comedy to activate your body’s calming mechanisms. Share funny videos and jokes with loved ones. Host virtual laugh sessions together.
Let it out
Bottling up emotions tends to make anxiety worse. Release tension through cathartic activities like listening to evocative music, writing in a journal, having a good cry, screaming into a pillow, or venting to a trusted friend.
Practice gratitude
Make a daily list of 3-5 things you’re grateful for to keep perspective. Express appreciation and give compliments to others often. Savor pleasurable experiences rather than taking them for granted.
Challenge anxious thoughts
The mind naturally gravitates toward “what if?” spiraling. Interrupt rumination by asking yourself “What is the evidence this scary thought is true?” and “How likely is the worst case scenario?” Fears often shrink when examined closely.
Give back to others
Doing things to support and uplift people in need can alleviate anxiety by taking the focus off your own worries. Even small acts of altruism and service provide a sense of purpose.
Pursue passions
Reignite interests you’re passionate about but may have neglected, or explore new passions. Having pursuits that excite you gives you a sense of identity beyond being “stuck at home.”
Limit social media comparison
It’s easy to compare your own boring lockdown life to the carefully curated highlight reels of others online. Remember what people share is not reality. Avoid endlessly scrolling to reduce FOMO.
Reframe situations positively
Instead of viewing being housebound as dreadful, reframe it mentally as an opportunity for rest, reflection and resetting. Cultivate gratitude for the aspects you do appreciate about being home more.
Take meaningful breaks
Schedule regular one day or even one hour solo retreats away from family or housemates as needed. Protect your space and time alone. Go for a drive, check into a hotel, hide out in your bedroom – whatever provides relief.
When to Seek Professional Mental Health Support
While everyone may experience some restlessness being housebound, seek professional support if anxiety worsens and you:
- Feel daily persistent dread, fear, and tension for weeks
- Have panic attacks or shortened breath
- Notice a major decline in mood or lost interest in normal activities
- Have trouble sleeping or eating
- Turn to excessive use of drugs, alcohol, or self-isolation to cope
- Have thoughts of self-harm
Don’t write off worsening anxiety as just cabin fever. The right support can help manage mental health challenges related to this difficult situation. Talk to your medical doctor about medication options. Find a qualified therapist knowledgeable about anxiety treatment. Online therapy makes help accessible if leaving home feels hard.
Conclusion
Spending excessive time housebound during the pandemic has caused increased anxiety for many people for understandable reasons. However, you’re not powerless – implementing coping strategies proactively, utilizing mental health resources, and reframing your mindset can help lessen the anxiety-provoking aspects of staying home. Be compassionate with yourself and realize these reactions come from an understandable place. With self-care and proper support, this too shall pass in time.