13 minute read
All By Myself
BEHIND CLOSED DOORS: A guide to quarantine wellness
They say two things in life are inevitable: death and taxes. In Hong Kong, there’s a third: quarantine. By Carla Thomas
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As we head into 2022, the city enters its third year of pandemic restrictions, currently holding the dubious distinction of having the world’s strictest quarantine measures. Three-week hotel reservations and stints at Penny’s Bay have become a normal part of life here. And with global waves of new viral strains, such as the highly transmissible Omicron variant, this state of affairs seems unlikely to ease anytime soon.
The reality is that a growing number of Hongkongers are likely to spend at least some time in quarantine, as we continue to do our best to stave off the challenges posed by the persisting pandemic. So what do we really know about the health risks we face from extended periods of solitary confinement? How can we put our wellbeing front and centre when we’re so limited by our circumstances? We spoke to local mental health experts and gathered first-hand accounts from quarantinees to put together our guide for surviving and thriving (or just surviving, if that’s all you wanna do!) while in quarantine.
SCIENCE SAYS…
There’s a good deal of research out there to indicate that quarantine carries a psychological toll, from increased levels of anxiety and stress, to higher risk of depression and even post-traumatic stress disorder (PTSD). In Hong Kong, there’s much less in the way of large-scale studies on how the city’s long-term quarantine mandates are affecting residents. But last year, local psychologist Dr. Judith Blaine published an academic paper (the first of its kind) on the effects of 21-day quarantine on overall wellbeing, based on the experiences of 130 subjects based in Hong Kong. The paper’s findings lined up with other studies on the topic, pointing to negative psychosocial consequences - some of which were long-lasting.
“Many of those who experienced quarantine expressed feelings of isolation, confinement,
loneliness, anger, depression and anxiety, some of which remained even after they returned home,” Dr Blaine writes. “Those that quarantined for 21 days seemed to experience the most adverse psychosocial effects, supporting previous research that showed that longer quarantine is associated with poorer psychological outcomes.”
Local mental health experts say that Hong Kong’s stringent quarantine laws may actually work against our basic biology, ignoring fundamental human needs.
“Humans are inherently social. After millions of years of evolution, we learnt that staying connected with our species helps survival,” explains Peggy Chan Sze-wan, a registered therapist at ReSource Counselling Centre in Wan Chai.
“We feel safe and grounded when we’re with people we trust. During quarantine, we lose that feeling of being supported and connected, and other emotions, like fear and sadness, appear in their place.”
Chan adds that quarantine can often act as a trigger point for negative emotions and thoughts that stem from past trauma or childhood experiences, an experience worsened by total isolation.
Dr. Hannah Sugarman, a clinical psychologist with MIND HK, says that she’s heard of many people who have experienced worsening mental health in quarantine.
“Deprived of the opportunity to access their usual methods of self-care and social contact, people report struggling to maintain their wellbeing in the way they would be able to when not in quarantine,” she says.
In response to the challenges of COVID-19, in 2020 MIND HK launched their Covid-19 Mental Health Relief Scheme, a free, one-to-one online mental health support for those affected by the pandemic, including those in quarantine. Dr Sugarman says that around 95 percent of the people who accessed this scheme said that it was beneficial to their health, indicating the importance of proper emotional support.
LIFE ON THE INSIDE
When lawyer Aimee Hinksman went through quarantine last year, she said the prospect seemed daunting to her from the outset. “I was worried about maintaining my physical health, but I was most worried about my mental state and how I would cope with having zero human interaction for 21 days,” she says.
“I specifically chose a hotel where the windows could be opened, as I was really concerned about having a panic attack or something similar if I started to freak out about the lack of fresh air.”
Over her three weeks at Ovolo Southside, Hinksman found her experience was one of “peaks and troughs,” which she was able to get through thanks to regular fitness classes (her local gym offers at-home programming) and daily calls with friends and family.
Even with her careful routine, however, Hinksman still hit an unexpected wall towards the end of her stay. “In my mind, I thought that the last week would be the easiest as it would be the final stretch at that point - but in reality, that wasn’t the case for me. I hit my lowest point on Day 16 and 17, which I wasn’t expecting, and really struggled.”
Kirsteen Thain completed a 21-day confinement after returning from a trip to the US last autumn, and says that she suffered a similar experience at the end of her quarantine.
“Overall, I repressed everything and it
Peggy Chan, Therapist, ReSource Counselling
Humans are inherently social... staying connected with our species helps survival.
Dr. Hannah Sugarman, Clinical Psychologist, MIND HK
The continuing use of long-term quarantine as a public health measure has the potential to impact the mental health of individuals.
Aimee Hinksman, quarantined last year
Kirsteen Thain, quarantined in October was only on my last day that I was hit with overwhelming anxiety - suddenly I had to leave and be responsible for myself. I was stressed at the idea of making choices, or small things like not knowing what the weather would feel like.”
Thain is a personal trainer, and her career requires her to be physically present with her clients. She says that the financial stress of not being able to work for three weeks was one of the biggest factors that contributed to a decline in her emotional wellness during her quarantine.
“I was very frustrated about the financial side,” says Thain, who is originally from Hong Kong. “Hong Kong has created a dystopian world where only people who are rich enough to not worry about time or money can travel. You’re either rich or desperate if you go abroad now.”
It’s still unclear what kind of long-term impact this all might have on us. Thain points out that the forced nature of Hong Kong’s quarantine process - including hardline reminders of the strict protocol in place - can feel more frightening than the actual experience itself.
“You hear stories of people being arrested for stepping outside their room for a moment,” she says. “There are notices with threats of imprisonment and fines up on the walls and doors. If you open the door for a delivery and there’s staff outside they leap away from you like you’re diseased.”
Physically, many quarantiners said that their bodies also suffered from the limited confines of a hotel room or quarantine camp unit. Hinksman said that even with her regular workouts, her knees and hips ached deeply, while an elite athlete like Thain says it took her 10 days to recover.
“Physically I had atrophied rapidly,” she explains. “Working out in a room can’t replace high-volume walking, so just moving normally in the real world injured me. The arches of my feet ached, my hip hurt, and my calves were sore.”
TAKING A TOLL MIND OVER MATTER
How can we mitigate the risks that quarantine poses to our wellbeing? Most people who have completed a long-haul quarantine agree that it comes down to two things: preparation and perspective.
Jean-Francois Goyette, a company director originally from Quebec, says that he relied heavily on a strict routine, planning his days out in extensive detail each of the three times he has spent in quarantine: twice in hotels, and once in Lei Yue Mun camp as a close contact.
“Structuring your days is critical,” he says. “I set an alarm every morning, and got busy as soon as I got out of bed. Otherwise the moments of the day just merge into one.” Goyette says he found quarantine “fine, if a bit inconvenient”, and broke up the isolation through online sessions with a personal trainer and regular FaceTime calls with friends.
“We all have the ability to creatively adjust to situations and produce novel responses, experiences, and narratives in unique situations,” says ReSource’s Chan, adding that humans have a unique psychological ability to be adaptable under even the harshest of circumstances.
In Dr. Blaine’s paper on Hong Kong quarantiners, the researcher also found that some of the study’s subjects thrived from the experience, something she attributed to their overall perspective of the scenario.
“For a very few participants, the experience was actually positive, which they attributed to entering quarantine with a positive mindset,” she wrote.
So what does it take to emerge through quarantine a happy, healthy and relatively unscathed human being (if a bit lighter in your bank balance)? Here are some of the top recommendations for prioritising your wellness in quarantine.
Jean Francois Goyette has quarantined multiple times
GOOD SLEEP HABITS
Sleep is the bedrock of wellness, and it’s important to maintain good sleep hygiene. That means sticking to a normal bedtime routine and sleep cycle (avoid sleeping in too late, for example). MIND recommends restricting your bed to sleeping and relaxing only, and working from somewhere else in your living space, if possible. And of course, limit your screen time before bed!
HAVE PURPOSE
“Do something creative every day that gives you an outlet,” suggests Chan. Everything from drawing, writing, knitting, playing an instrument (assuming it’s not a piano or tuba) - anything that inspires you. This is also a great time to start something new; treat quarantine like the gift of time to finally pick up that new hobby or passion project. STRUCTURE IN SOCIAL TIME
Physical separation doesn’t have to be the same as social isolation. Make it a priority to stay connected to your loved ones, through texts, calls, video chats, and social media. This is one of the rare occasions where you can overuse your phone, guilt-free! Some hotels also offer online happy hours, where you can virtually gather with other people quarantining at the same time as you and commiserate over a beverage.
MOVE YOUR BODY
It’s no secret that exercise produces the “feel good” chemicals needed to lift our moods and see the light at the end of the quarantine tunnel more readily. Pro tip: if you don’t already have one, a smartwatch is a great idea. Not only does it give you an accurate idea of how physically active you’re being each day, you can pass the time by setting little challenges for yourself, like hitting a certain number of steps or a heart rate target.
BE PATIENT WITH YOURSELF
Let yourself feel the roller coaster of emotions that comes with isolation. Hinksman said that she found great solace in watching cheesy Netflix Christmas movies and just letting herself cry. She would also give herself small rewards for completing each day, from treats and magazines to a glass of well-deserved wine.
KEEP THE FAITH
As lengthy as 21 days might seem, time is but a construct. Chan says to remind yourself that the situation is not forever. If you’re feeling especially lonely, make a list of some of the things you’re most excited to do when you’re finally out, and visualise yourself doing them with friends. Go one step further and just make some plans to look forward to, like booking a reservation at a restaurant you love, or buying tickets for a film you can’t wait to see.
The Art of Wellness
We speak to K11 ARTUS General Manager, Cecilia Lo, on what inspires her to create a sanctuary for art lovers and wellness enthusiasts in the heart of the city.
How did you get your start in hospitality? What drew you to this world?
I have always had a love for exploring uncharted territories, and I never say no to an adventure! I first began in Sales & Marketing in one of the busiest hotels in Hong Kong. The thrill of winning a pitch is what drove me early in my career, but at this point in my journey, I would say that it’s the feeling of being a good host, taking care of our residents,and looking after the team that looks after them. I am obsessed with ensuring that anyone living under our roof is not only comfortable, but living life to the fullest, because our home, K11 ARTUS, is where they can contemplate and create their next chapter.
K11 ARTUS combines art and wellbeing. What do you think is the connection between these two ideas, and how do they complement each other?
I believe everyone can be an artist in one way or another. I remembered there was this one day – a particularly long day and I had to walk to clear my mind. As I was gazing at “or… No.1” – a sculpture made of curved wood and metal at our 10/F lobby, I realized that while a situation may sometimes appear twisted and there is still plenty of space within the tangle where you can find a solution. The sculpture reminded me not to think in a linear manner. When people are surrounded by art, inspiration comes from the objects that surround them, probably without even realizing it. When you live with art, it helps you to create a clarity of mind, a safe space where you can distil your thoughts.
How do you experience art and wellbeing outside of work?
Getting outdoors to exercise sets me free. As I live in ARTUS, I’m blessed with an amazing jogging route that starts at the Star Ferry and goes along the Avenue of Stars to Hung Hom. It’s a great workout. On the weekends, my passions are tennis and hiking. There’s nothing like a good walk and being immersed in different shades of green. I’m keen to try forest bathing - it sounds magical and healing.
How is ARTUS different from other residences?
The luxury we provide is the serenity we offer to residents. Our residents often tell us that they feel detached from the busy city once they walk into our home. It’s quite an amazing thing because we are literally located in one of the busiest parts of Hong Kong. A project that is very dear to our hearts is the K11 Craft & Guild Foundation which conserves and rejuvenates fastdisappearing Chinese craftsmanship. Part of our profits go to support this meaningful cause, and we also display examples of these increasingly rare art forms throughout the residence. For us, art isn't just to be admired - it should be tactile, something to be enjoyed. So you’ll also find life-sized playable chess pieces in our lobby, books to browse and borrow… it’s all about living with art and giving you the space to create in whatever form that suits you.
This has also inspired me to invite creative minds to stay at our residence and look for their inspiration here - a program we have coming up in the next few months. We also hope these artists will help to inspire our team as we embark upon a cultural discovery together. In our team, we always say that everything we do is no less than a work of art.
