Using Self-Help To Lessen The Negative Impacts Of COVID-19

Overview of the negative impacts of COVID-19 on people

The COVID-19 pandemic disrupted billions of lives and contributed to nearly 15 million excess deaths in 2020 and 2021. In addition to the loss of life, COVID-19 has significantly impacted many people's mental health. While social distancing and isolation may have slowed the spread of SARS-CoV2 (the virus that causes COVID-19), these measures have also led to an increased number of people experiencing stress, depression, anxiety, and post-traumatic stress disorder (PTSD).

A June 2020 survey found that 31% of participants were experiencing symptoms of anxiety or depression, 26% had symptoms of stress, and 11% had suicidal ideations in the 30 days prior to the survey. According to the National Institute for Mental Health director, these statistics are almost double the pre-pandemic rates.

Overview of coping strategies during the COVID-19 pandemic

Learning and practicing healthy coping strategies may be valuable during the COVID-19 pandemic and beyond. Self-help can enable healthy emotional, physical, and mental adaptation to stressors. Practices like maintaining supportive relationships, reframing maladaptive thoughts, and engaging in healthy lifestyle practices can improve your mental health during stressful times. 

The psychological impact of the disease on youth

A 2020 study of 210 undergraduate students found that, during the first 14 days of lockdown, students reported experiencing declining mental health. In a 2021 survey of high school students, the CDC found that 44% of students reported feeling persistently sad or hopeless during the 2020 to 2021 period. 

Reasons for reduced mental health during the COVID-19 pandemic

There are several reasons youth may be prone to reduced mental health during the COVID-19 pandemic, including the following:

• Social isolation
• Parental job loss
• Financial insecurity
• Food insecurity, which is associated with a 253% higher risk of depression
• Grief
• Reduced contact with mental health services
• Fewer opportunities to engage in defensive life practices, such as physical exercise and socialization
• Difficulty maintaining their previous routine
• Family adversity, including emotional abuse
• Post-COVID conditions (also called long COVID)

The COVID-19 pandemic exposed many children and teens to fear surrounding the pandemic, social isolation, economic instability, loss of loved ones to COVID-19, and more time spent at home, where 55% of high school students surveyed by the CDC reported emotional abuse in their household. 

COVID-19 coping strategies 

You may support your mental health during a stressful period by adopting healthy preventative practices and coping strategies. Below are a few self-help practices you can consider utilizing to maintain or improve your mental health: 

Light therapy

Often used to treat seasonal depression, light therapy can be helpful for people experiencing major depressive disorder and perinatal depression. Life changes caused by the pandemic, like catching COVID-19, can cause individuals to be more likely to experience depression and anxiety. 

According to Dr. Richard Schwartz, a psychiatrist and associate professor at Harvard Medical School, light therapy can improve depressive symptoms for 40% to 60% of people, and "the effectiveness […] is approximately the same as antidepressant medications." A systematic review of self-care for depression found that light therapy is one of the most effective self-care practices. 

Listening to music 

Among preteens, teens, and young adults, 96% identified listening to music as an effective self-care technique. Music can increase levels of dopamine—a neurotransmitter in the brain linked to feelings of happiness. It can also lower levels of cortisol, which is a stress hormone. 

One 2021 study found that listening to music can reduce stress and mitigate symptoms of depression. If you're sad, you might benefit from listening to a few of your favorite songs. 

A hygiene routine

A 2021 NC-SARA report found that around 57% of college students took all or some of their classes virtually in 2020. In addition, a Gallup poll from October 2021 revealed that 25% of employees in the US worked from home full-time, and another 20% worked from home part-time during the pandemic. Potential disadvantages of working from home include social isolation, pressure to work long hours, and difficulty establishing a routine. 

Maintaining a personal hygiene routine can help you keep a schedule and improve your self-esteem. For example, a 2015 study found that applying deodorant and perfume can improve self-perception of body image. 

Positive self-talk

Personalizing by placing blame on yourself, catastrophizing, polarizing (determining that you're either perfect or a failure), and focusing on the negative are ways that you might engage in self-criticism are forms of cognitive distortions. Negative self-perception is a risk factor for depression.

Stay active

Decreased physical activity is linked to mood disorders, whereas individuals who exercise consistently tend to experience fewer symptoms of depression and anxiety. A review of 21 studies found that people who frequently exercise at a moderate to vigorous level were 12% to 32% less likely to experience depression and 15% to 34% less likely to experience anxiety than individuals who did not exercise routinely. 

Avoid maladaptive coping strategies

Some coping strategies can help you feel better in the moment but may have negative long-term consequences. Examples of maladaptive coping strategies can include procrastination, avoidance, substance use, rumination, escapism, excessive social media use, self-harm, binge eating, negative self-talk, risk-taking behaviors, and hypervigilance. 

Once a maladaptive coping strategy is established, it can be challenging to address without help. A therapist can help you work to interrupt negative thought processes, restructure them, and build more compassion for yourself.  

Connect with a health care professional

Anxiety disorders are the most common psychiatric disorders in the United States, with almost 20% of the population affected by them. Additionally, around 15% of young Americans are affected by major depressive disorder each year, which often co-occurs with anxiety disorders. Due to the COVID-19 pandemic, many experienced new or worsening symptoms of anxiety or depression. 

Managing the negative impacts of COVID-19 on mental health

Many people who experience anxiety or depression benefit from psychotherapy, and cognitive behavioral therapy (CBT) is often effective at improving symptoms. Through CBT, therapists can help clients address unhelpful or inaccurate assumptions to address emotional and behavioral challenges. 

For those social distancing or seeking convenient treatment, online CBT and other therapeutic modalities are offered through sites like BetterHelp, which enable clients to attend therapy from home. A 2017 study found that online CBT could effectively address the symptoms of many psychiatric disorders, including anxiety disorders, post-traumatic stress disorder, major depressive disorder, bipolar disorder, and phobias.