Post-Pandemic Anxiety: The Lingering Effects Of COVID-19
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Stay-at-home orders and mask mandates related to the COVID-19 pandemic that were once ubiquitous have now mostly been lifted. Some interpret this as the pandemic having ended; in fact, a June 2023 Gallup poll reflects that 64% of US adults believe it’s over, and that only 18% are still worried about catching the virus. Although many people’s lives have now returned to a version of “normal,” the reverberations of this worldwide catastrophe continue to be felt in many ways—making “post-lockdown” or “post-peak pandemic” potentially more accurate terms to use today than “post-pandemic.” In many ways, the pandemic is still not over.
Today, millions—including the elderly and immunocompromised individuals—still face daily concerns about contracting the illness because of their increased risk. Many children are behind in school as a result of virus-related disruptions, unemployment, and other economic issues persist, and various systemic inequalities that COVID highlighted, introduced, or worsened continue to cause problems. These serious effects of the pandemic continue to linger, as does another: anxiety and other mental health challenges related to COVID-19. Read on for an overview of how the pandemic continues to affect the mental health of the general population worldwide, along with tips for managing COVID-related anxiety in particular.
How the pandemic affected mental health
Although COVID-19 is a physical health condition, it has caused a variety of mental health effects on the population as well. Many individuals under lockdown measures at its height experienced loneliness, depression, grief, and anxiety. Statistics reflect the fact that there was a significant increase in those diagnosed with clinical anxiety, depression, sleep issues, post-traumatic stress disorder (PTSD), and other mental health conditions. The true numbers may be even higher since many people were unable to seek care due to COVID restrictions or financial reasons.
The increase in anxiety and depression after the pandemic
To put these spikes in perspective: Before the pandemic, around one in 10 people were estimated to be experiencing anxiety or depressive disorders. After the pandemic started, that number skyrocketed to about one in four people.
In addition, the number of individuals who reported increased alcohol or substance use went up by 12%, as did the prevalence of conditions like migraines, heart issues, and chronic fatigue—which appeared or worsened in many due to COVID-19-related stress. Statistics also reflect a greater impact of COVID-related mental health challenges on women and young people in particular. Again, all of the above has likely been underreported and/or exacerbated by gaps in care, especially for people of color.
Note also that those who worked in frontline jobs experienced the loss of a loved one, were seriously ill and/or hospitalized from COVID themselves, were affected by violence and/or racial injustices, or had other related, potentially traumatic experiences in the past few years may have had or continue to have symptoms of post-traumatic stress disorder (PTSD). Not everyone who experiences this type of event will develop PTSD. However, those who do can experience a variety of serious and distressing symptoms, from feelings of sadness, guilt, and fear to intrusive memories and avoidance behaviors.
How the pandemic continues to affect mental health
Again, although the most extreme measures to defend the public from COVID have been phased out, the mental health effects of that time and the continued challenges many face now still impact public mental health. First, some mental health symptoms that arose in individuals during the height of the pandemic may still have yet to be treated, whether due to stigma or lack of opportunity to receive care.
Prevalence of anxiety during and after COVID-19 pandemic
Second, as outlined above, many of the stressors that caused mental health challenges during the peak of the COVID-19 crisis still persist today. These may include things like economic inequality, grief for loved ones lost to the virus, and uncertainty about the future. Anxiety is one mental health challenge that seems to be particularly pervasive, both during the height of the pandemic and through to today.
Post-COVID anxiety
Anxiety is one of the most common mental health challenges members of the general public faced during the height of the pandemic, and numbers remain high even in 2023. Anxiety disorders in general are thought to be caused by some combination of factors, including genetics, certain personality traits, coexisting health problems, and past experiences. Many people experienced anxiety when COVID first began due to the uncertainty and fear associated with the situation. However, many still live with symptoms of an anxiety disorder related to COVID-19 today.
Generalized anxiety disorder (GAD) is the most common type of anxiety disorder. It’s characterized by persistent and excessive worry, among other symptoms. Things that might cause a person worry—which could be exacerbated and come to interfere with daily life as a result of GAD—in the “post-COVID” era could include things like:
Concerns related to employment or finances
Fear of contracting COVID-19
Fear of a loved one contracting COVID-19
Guilt associated with contracting COVID-19
Worries about the future/about another pandemic
GAD isn’t the only type of anxiety disorder that could affect a person at this stage of the pandemic. Social anxiety disorder is another that has likely increased in prevalence since COVID-19 first appeared. This disorder is characterized by an intense fear of being observed or judged by others in social situations, leading to mental and physical symptoms during or even avoidance of social situations in general. This condition can lead to significant difficulties with daily life and functioning, such as trouble engaging in or avoidance of school or work situations. The social isolation prompted or exacerbated by the pandemic is thought to have increased the number of cases of social anxiety worldwide.
Tips for addressing anxiety in the age of COVID-19 pandemic
Whether the anxiety you may be experiencing is directly related to the pandemic or not, there are various strategies you can try in an effort to address symptoms.
Cultivate a mindfulness practice
Mindfulness is an ancient practice that has become popular around the world today because of its many potential research-supported benefits. It involves cultivating a calm, nonjudgmental awareness of the present moment. Over time, this practice may help you learn to recognize and shift distorted thought patterns that may be causing you distress, which is why many cognitive behavioral therapists recommend the practice too. One study suggests that mindfulness practices may be particularly helpful in decreasing symptoms of anxiety, depression, and even pain in the age of COVID-19.
Practice physical self-care
Various studies have found connections between physical and mental health. That means there are many ways in which caring for your body can help your mind and even reduce anxiety symptoms. Getting regular physical exercise, eating nutritious foods, practicing good sleep hygiene, and resting regularly could all be helpful in managing anxiety symptoms in the COVID-19 era and beyond.
Build up your social support network
“Severe loneliness” before the pandemic was reported at 6% and then jumped to 21% during its height, according to one report. Since research suggests that social connectedness predicts mental health, working on building up your own support network may be helpful if you’ve been experiencing anxiety or other mental health challenges since COVID began.
Joining a volunteer group, starting a hobby club, or getting to know your neighbors could be ways to do this. If you’re looking for COVID-safe ways to meet people, you might look for Meetup groups or other organizations that offer masked or virtual events.
Limit your news consumption
The constant availability of news today through social media and other digital mediums has the potential to cause mental and emotional overwhelm and even increase distress and anxiety. In fact, a 2021 study found that the more frequently its participants sought out information about COVID-19, the more likely they were to report emotional distress.
If you find yourself feeling anxious or stressed after consuming too much news—whether COVID-related or otherwise—you may want to come up with some limits. Being informed can be helpful and potentially even reduce anxiety in some situations, but allowing yourself to get overloaded with bad news can be harmful.
Speak with a therapist about post-pandemic anxiety or other mental health conditions
Finally, connecting with a qualified therapist is another way to get support for any mental health challenges you may be facing since the COVID-19 pandemic began. They can offer you a safe space to express your emotions, help you develop healthy coping mechanisms, and support you in managing symptoms of anxiety or another mental health condition you may be experiencing. If you’re concerned about COVID-19 safety or simply prefer to meet with a professional from home, you might explore online therapy.
Online therapy for anxiety and other mental health conditions
With a platform like BetterHelp, you can get matched with a licensed therapist who you can meet with via phone, video call, and/or in-app messaging from anywhere you have an internet connection. Research suggests that online therapy can be as effective in addressing symptoms of anxiety as in-person sessions in many cases, so it can be a viable option for those who are interested. Besides anxiety, online therapy is also effective in reducing symptoms of depression, PTSD, and other mental health conditions.
Takeaway
Read more below for answers to questions commonly asked about this topic.
Why do I have post-pandemic anxiety or anxiety after the pandemic?
Many have spent more than a year in lockdown — which has led millions to feel overwhelmed at the prospect of returning to post-pandemic life. Wearing masks, the threat of other illnesses and more have become the “new normal” as we return to life after the global pandemic, prompting many to feel as if they have to set boundaries around their mental and physical health to cope. This thought alone can make many feel anxious (or nervous), and can inhibit one’s return to normal life. A trained crisis counselor can help many to overcome these feelings and experience success in their return.
Is anxiety higher after the COVID pandemic?
The National Institute of Health has noted that rates of both anxiety disorders and depression have risen since the start of the pandemic; a trend which many have seen continue as they begin returning to post-pandemic life. Online therapy can support those who feel anxious or nervous for any reason post-COVID; and it can also help people to overcome traumatic events that they may have experienced over the lockdown.
What is the effect of COVID-19 pandemic on anxiety?
The pandemic is generally thought to have caused more anxiety in the general populous, as many felt uncertain about their and their family members’ futures. To combat this, many chose to start slow; taking the post-pandemic world at their own pace. This meant that some remained wearing masks, while others felt safe enough after the vaccine rollout to remove theirs.
How do you overcome pandemic anxiety?
Pandemic anxiety can feel overwhelming. However, many overcome the discomfort by placing a focus on self-care, deep breathing, stress reduction and therapeutic support. Choosing to focus on what is within your control to defend yourself and prevent illness is often the first place that many choose to start. Spending mindful time with a close friend or family member can also be a helpful way to socialize safely and to ground yourself in the present, simple joys.
How to ease social anxiety?
Social anxiety disorder can lead people to feel overwhelmed or highly nervous in social situations. This condition can compromise one’s quality of life, making it difficult to function confidently at work or school. Online therapy can help those living with the disorder to enhance their experience. Choosing to reduce stress where possible and taking social situations at one own pace can also be helpful strategies to try.
What are the symptoms of nervous tension?
Tension can manifest in many different ways in one’s body. Many may feel restless or irritable. Tension can also manifest in physical symptoms, such as chronic or acute pain, lightheadedness, nausea or irregular heartbeat.
If you’re experiencing nervous tension, it can be helpful to get enough sleep, focus on nutrition and pursue self-care. Working with a therapist and your health care provider can increase your quality of life.
Will I ever be normal again after anxiety?
There generally isn’t a universally defined standard of “normal.” However, people who live with anxiety disorder can experience a higher quality of life with strategic self-care, therapeutic support and other care strategies.
Why is my social anxiety coming back?
Many may experience a seeming resurgence of social anxiety disorder symptoms in the post-pandemic world, as the culture navigates subsequent waves of political and healthcare strain. Online therapy can be a helpful tool for many to ground in their current moment, possibly elevating their quality of life.
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