Tips To Cope With COVID-19 Pandemic For Mental Health
The COVID-19 pandemic showed a 29% increase in the prevalence of anxiety and depression worldwide. With lockdowns, social distancing measures, and an uncertain future, many people struggled to cope during the first years of the pandemic.
In 2023, although officials are loosening lockdown procedures in the US, COVID-19 remains a potential threat to health for many communities, immunocompromised individuals, and people who spend time with the public. For this reason, it may be beneficial to look at the potential causes of anxiety during the pandemic and consider tips and resources for managing this experience.
Understanding anxiety
Anxiety can be a normal and natural response to stress. It might accompany feelings of worry, nervousness, or unease about an uncertain outcome or distressing experience. During the COVID-19 pandemic, many people experience increased anxiety levels due to numerous sources of stress and uncertainty.
However, when anxiety is constant and impacts daily functioning, it may signify an anxiety disorder. Anxiety disorders can be temporary or long-term, and they often benefit from treatment with a licensed mental health professional. As anxiety often accompanies distressing physical symptoms, many people may also have worries about their health when anxiety occurs, which can worsen the fear of the unknown that COVID-19 may bring.
Potential causes of anxiety during the Covid-19 pandemic
There could be several factors that might be contributing to the high levels of anxiety during the pandemic, including the following.
Fear of contracting illness
With the rapid spread of COVID-19, many individuals might be worried about getting sick. The news and media coverage of the pandemic might exacerbate this fear. Although most of the US population is vaccinated against COVID-19, fears of a new strain or worries about community statistics can cause health anxiety.
For many people, this anxiety and the statistics surrounding the pandemic may cause agoraphobia, which involves a fear of leaving home or being in public due to the worry of having a panic attack or experiencing an unwanted event, like getting sick.
Financial stress
The pandemic has resulted in widespread job loss and economic uncertainty, which could be a significant source of anxiety for many people. This statistic could be especially true for those struggling to pay bills, facing evictions, or trying to support a family.
Loneliness and isolation
Social distancing measures and lockdowns might have forced many people to spend extended periods alone, leading to feelings of loneliness and isolation. Quarantine may be difficult for those who live alone or don’t have significant social support networks. In addition, immunocompromised individuals may remain quarantined while others return to work, as their health may put them at risk for severe infection.
Uncertainty about the future
The pandemic has caused uncertainty about the future, including when the pandemic might end, what the world might look like post-pandemic, and what the long-term impacts of the pandemic might be. With conditions like “Long COVID” being studied by researchers, there may be worries that contracting COVID once could increase the risk of long-term disability or health risks.
Medical trauma
The COVID-19 pandemic may have brought up difficult or traumatic moments for individuals and those they love. Grief, traumatic loss, medical maltreatment, and other factors could contribute to symptoms of post-traumatic stress disorder (PTSD) or fear of receiving medical care in the future.
If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.
In addition, many people who went to the hospital for critical conditions unrelated to COVID-19 may not have had room in the ICU or struggled to find medicine or critical care due to the high number of COVID-19 patients initially in hospitals. Immunocompromised people in hospitals, including cancer units and nursing care, may have also been exposed more heavily to COVID-19, which could contribute to anxiety.
Effective tips to cope with COVID 19 pandemic and manage related anxiety
While it might be normal to experience some anxiety during the pandemic, managing this experience and preventing it from becoming overwhelming could help you move forward and feel in control of your experiences.
Tips to cope with COVID 19 pandemic
A few tips for coping may include the following.
Maintain a routine
Establishing a daily routine could provide structure and stability, which might help reduce anxiety. A routine might include getting up and going to bed at the same time every day, eating healthy meals, and engaging in regular physical activity. If you’re quarantining, try “shaking up” your routine by adding unique exercises, fun activities, or social distancing meetups you can partake in.
Stay active
Regular exercise and physical activity might help you reduce stress and anxiety. Walking, participating in an online workout class, or trying stretching exercises at home are a few ways to start a routine. If you’re unsure about trying exercise, note that studies have found it effective in improving mental health.
Stay connected with your social system during the coronavirus
While social distancing measures might prevent in-person interactions, technology can often help individuals stay connected with friends and family through video calls, phone calls, or chat messaging. If you’re staying at home to prevent infection, consider having a “friend hangout” over Zoom where everyone cooks their favorite meal and talks about their week.
Practice mindfulness
Mindfulness practices, such as meditation and deep breathing, might help individuals feel more present in their daily lives and reduce feelings of anxiety. Studies have found that consistent mindfulness practices can reduce stress, depression, and anxiety significantly in adults.
Resources for managing anxiety
Many resources may be available for individuals seeking support in managing their anxiety during the COVID-19 pandemic, including the following.
Hotlines
Many countries have established hotlines and helplines for individuals experiencing mental health challenges during the pandemic. One such hotline is the Physician Crisis Support Line for first responders or medical providers experiencing mental health crises related to COVID-19.
Online support groups
There are some online support groups available for individuals looking for support and connection during the pandemic.
Mental health apps
You might try a mental health app with tools and resources for managing anxiety, including mindfulness exercises, guided meditations, and coping strategies. Some apps may also offer therapy.
Mental health professionals
Individuals might also seek support from a mental health professional like a psychologist or counselor. These professionals can often provide guidance and support in managing anxiety through therapy and other treatment options.
Seeking support is often a sign of strength and not a weakness. With the proper support and resources, individuals can learn to manage their anxiety during the COVID-19 pandemic in a way that feels safe to them.
Socially distanced therapy options
Online therapy through a platform like BetterHelp may be beneficial for managing anxiety during the COVID-19 pandemic, as it offers individuals a safe space to discuss their thoughts, feelings, and experiences without exposure to potential sickness. Through therapy, individuals can learn how to better manage their anxiety through evidence-based strategies like mindfulness, relaxation, and cognitive-behavioral therapy.
During the pandemic, many mental health providers have transitioned their practices to provide safer telehealth options for both the therapist and the client.
Studies have shown that online therapy can be as effective as in-person therapy for managing anxiety. Another study found that clients experiencing PTSD related to the COVID-19 pandemic were able to experience a symptom reduction of 55% or higher after attending online EMDR or cognitive-behavioral therapy.
Takeaway
If you’re considering seeking support for a mental health concern, online or in-person therapy are resources anyone can utilize. Talking to a therapist may help you process the causes of your anxiety during the pandemic and help you develop a plan to cope with these symptoms.
How do I get over my fear of Covid 19?
In 2020, a lot of people were saying “I’m scared of Covid” and with good reason. Information was incomplete, nobody was sure whether the virus spread mainly through face to face contact, aerosol, saliva, or mucous membranes. People were disinfecting their groceries, and few left the house at all.
The good news is that we now have access to a lot more information about the disease, how it spreads, and how to best prevent infection. The fear that drove communities to cooperate and flatten the curve during the pandemic can be difficult to deflate, however. According to the AADA, one of the best ways to fight fear is with facts. They found that Americans have inflated certain numbers, and offered the true story.
- While Americans think that 50% of Covid deaths were people 55 and over, the actual number is 92%
- Americans believe that 30% of deaths were people 44 and under. In fact, there were very few cases, comparatively. The true number is 2.7%
- Americans have overestimated the risk of Covid for those 24 and under by a factor of 50
How do I stop worrying so much about being sick?
If you find yourself afraid of being sick to a point where you are avoiding activities or people, and it is affecting day-to-day life, you may want to talk to a therapist about some strategies for overcoming fear.
In the meantime, here are some things you can do to try to reduce stress:
- Turn off all media, including social media. Give yourself a break
- Spend time with loved ones…social connections can help you stay calm and happy
- Take small steps to get back into life, even if they make you uncomfortable at first
- Focus on doing things in your life that bring you joy
Why are people scared of COVID?
Covid 19 ushered in an era of uncertainty and fear for most people. Here was a novel virus with a lot of unknowns, and it spread quickly. People were using hand sanitizer and wearing masks, but still unsure of whether these were going to prevent spread. In addition, because science is not magic, it took awhile for researchers and experts to figure out just how to manage the pandemic. The World Health Organization erred on the side of caution and the mental health impact of that fear is still being felt today by many people.
Is it normal to be scared of getting sick?
Fear of becoming sick can be a very normal reaction…it’s one of humankind’s oldest fears. However, with the information we now have about infectious disease it doesn’t need to be an overwhelming fear. Modern medicine offers treatments and even cures for many once-fatal diseases.
Can I make myself sick by worrying?
People who experience high levels of anxiety can also experience unpleasant physical symptoms like gastrointestinal issues (nausea, diarrhea, heartburn, or constipation), body aches, or headaches. These symptoms are side effects of stress.
Why do we get sick when scared?
A strong stress reaction can create gastrointestinal problems (think stage fright when you feel sick right before public speaking). In cases of chronic stress caused by fear, the immune system may not function as effectively, and cold and flu or other sickness can be the result.
How do I stop overthinking about my mental health?
This is not always an easy answer. If you find that your own fears and concerns for your health negatively impact your day to day life or relationships, then you may want to consider therapy.
How do I stop worrying?
Worry can be difficult to shake, but there are some strategies that can help. Lifestyle habits can be the first line of defense against stress. Eating a balanced diet, exercising regularly, getting 7-8 hours of quality sleep per night, and getting outside can make you more resilient and relaxed.
You may also schedule a “worry time”. Give yourself a few minutes each day to write down things you are afraid might happen, and worry over them. But then you have to set it all aside until your next worry time.
If you find that even when implementing stress management techniques that you continue to worry to the point that it’s affecting your life and relationships, then therapy may help.
Should I still worry about COVID?
There are still certain people that are at high risk for severe cases of Covid, such as those with compromised immune systems due to chronic illness. If you or someone you know is at higher risk, then it is normal-change word to be concerned.
Who is at the biggest risk of COVID?
The highest risk people for Covid and Covid complications are the elderly and the immunocompromised. If you have tested positive for Covid, and do not have symptoms, you’ll want to isolate yourself from high risk people for 5 days to one week. If symptomatic, you want to be fever-free for at least 24 hours. Wear a high quality mask if you must be in a place like a hospital or enclosed space like a plane or train.
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