How to Cope with the Return of COVID Anxiety

Written by Leslie K. Hughes

COVID is arguably one of the scariest things to happen in our lifetime. This is the first instance of a global pandemic of this scale and magnitude, and the effects of something so massive have resulted in a mental health pandemic as well. 

Loneliness, depression, and fear have been major COVID-related issues over the last year, but one that doesn’t get the attention it deserves is anxiety. 

According to the CDC, between August 2020 - February 2021, “the percentage of adults with recent symptoms of an anxiety or a depressive disorder increased from 36.4% to 41.5%.” It is no surprise to hear that a percentage increase that high is not typical for a 6-month period.

We saw a slight decrease in those numbers for a brief period of time when the vaccination was released, which relieved us of some of the anxieties brought on by the pandemic. However, the emergence of the more powerful Delta variant has pushed thoughts of safety aside and has sent those feelings of anxiety straight through the roof again.

So, if you’re struggling with the return of your COVID anxiety, you are not alone. Uncertainty is something that millions of people are experiencing. High hopes for a vaccinated summer full of fun to make up for lost time have been thrown out the window. 

And the issues surrounding the Delta variant, in particular, leave people feeling anxious as there is much unknown about this strain. It is hard to feel relaxed when you see the numbers and spikes in hospitalizations with Delta.

The all-too-familiar spiral of thoughts relating to the world shutting down again, being quarantined at home once more, and even more potential job losses are running through everyone’s head right now.

So, we are here to provide you with ways that you can cope with the return of your COVID-induced anxiety. Below are tips and tricks on how to ease your troubled mind in these challenging times. 

1. Know that feeling anxious is normal and okay

While you don’t want your feelings of anxiety to consume your life, it is important to note that it is normal to have these feelings. 

We are treading through unknown waters. A global pandemic of this size is something that none of us have ever faced before, so it is expected to have some feelings of anxiety. 

Everyone’s lives have been turned upside-down, some more than others, and we are all trying to do the best we can while navigating all of the uncertainties that exist in today’s world. 

While we are living through a medical crisis, we are also living through a mental health crisis, and that is a lot to deal with simultaneously. 

So, give yourself some room for forgiveness and reach out to others when you feel that the anxiety becomes too overwhelming. 

And remember it’s okay to not be okay. 

2. Find certainty in your life

While what happens with COVID is uncertain, instead of spending all of your time ruminating about that, take time to focus on the things in your life that are certain. 

These can be simple things like reminding yourself that you are certain you are alive and breathing today; that the sun is shining; that you love your friends and family. 

Though simple, by adopting this practice and making it part of your everyday routine, you will feel you have more control in your life, and that you aren’t just at the whim of the constantly changing COVID. 

3. Set limits on how much media you consume

While staying informed is very important in times such as this, you must set boundaries with how much time you spend consuming media. 

The news, while informative, can also elicit deep feelings of fear, and that will only exacerbate your anxiety issues.

Strike a healthy balance between staying aware of what is going on around you and on a greater, global scale, and spending your day glued in front of the news. We suggest you do this by checking the news a maximum of twice a day. 

This could look like turning on the news for 10 minutes, twice a day to check in. Or this could look like heading to reputable news sources online to get an update on what is going on. 

But only do this once or twice a day. 

Limiting your exposure will allow your mind time to relax and focus on other things in your life such as work, family, and more. 

4. Take care of yourself

One way to help you stay on top of your health and your risk of getting COVID is to practice self-care. 

This means eating well and giving your body and brain the nutrients they need to get through your daily life, and that they also need to help you process your anxiety reasonably. 

Sleep is another thing that will help to keep your anxiety in check. If you struggle to fall asleep at night due to the spiraling of thoughts surrounding COVID, try meditation apps to ease your mind and aid you in drifting off to sleep.

5. Exercise 

Exercise is an important part of self-care. So important, in fact, that we gave it its own section.

For some, gyms and workout classes are a safe option. However, that is not the case for everyone. If you do not feel safe going to your gym or attending in-person workout classes, find time in your day to exercise at home. 

Sign up for a virtual yoga class, a quick HIIT workout, or take a socially distanced walk through your neighborhood. 

It is imperative that you incorporate some level of exercise into your daily life. According to Harvard Medical School, there are many ways in which exercise helps to alleviate anxiety.

Here are a few:

• Exercise helps to distract your mind from your anxiety

• Movement decreases muscle tension which lowers your body’s feelings of anxiety

• An increased heart rate works to change your brain chemistry and makes more available anti-anxiety neurochemicals such as serotonin

• Exercise triggers the frontal regions of your brain to get into action. This is the part of the brain responsible for controlling the system that reacts to threats, which can help your brain decipher whether a threat is real or imagined

• Regular exercise helps build up your resilience towards anxious emotions

6. Acknowledge that we live in a new normal

As much as people throw around the idea of things going “back to normal,” it is important that you accept that the idea of normal is not what once was, but is something completely new. 

Though this is an uncomfortable thought, you can find some positivity in it. In fact, one thing that this pandemic has taught us is that we may not want to return to what our idea of “normal” was. Many people have found joy in working remotely and spending more time with their families.

Though we have all been under record levels of stress and anxiety, life has certainly slowed down over the last year and it has helped people get to know themselves and their loved ones better. It has also opened up the opportunity for people to evaluate their lives in ways they never would have done otherwise. 

This has been a period of growth for everyone, and that growth will continue. 

7. Practice gratitude

In a time like this, it can be easy to focus on the negative. However, this is when it becomes crucial to focus on the good in your life because we all have some good worth celebrating.

So, when you find yourself spiraling down a dark path of anxiety, take a deep breath, grab a piece of paper and a pen, and start making a list of the things in your life that you are grateful for. 

It can be as simple as “I’m grateful that I woke up today.” Or, “I’m thankful for my dog that I get to spend the day with.” Or “I’m thankful for FaceTime that connects me to my family that I can’t visit in person.” 

There is no right or wrong answer as to what you are grateful for.

We suggest taking this concept of gratitude to the next level. Rather than using a gratitude list just as a coping mechanism when you’re in the middle of a wave of anxiety, make it a daily practice. Start your morning by making a gratitude list so you go into your day focusing on the good in your life. 

Though it won’t make the bad go away, it will help to give you a new perspective on what is challenging you in your life. 

8. Stick to a routine

Since your life looks much different than it did at the beginning of 2020, and it appears things aren’t going to change for a while, you must establish a routine at this point in the COVID journey.

A routine helps to alleviate anxiety as it sets up your new “normal” and helps you to live a balanced life. 

Rather than splitting your time between work and Netflix, scheduling a routine with things such as work hours, family time, date night, and more will alleviate anxiety and help you feel like you’re living a fulfilled life rather than being stuck indoors. 

9. Schedule time to think

Since some level of fear and anxiety around COVID is inevitable for most, you must minimize it as much as possible by using some of the coping mechanisms above.

However, it is also important that you give yourself allotted time to feel those feelings of fear and anxiety. Your brain is attempting to solve the problems we are encountering with this pandemic and oftentimes your brain tries to solve those problems at 3:00 in the morning when you need to be sleeping.

Instead of allowing this to happen, schedule into your calendar time to think about what is going on and what you can do to solve it. Focusing not just on the problem but on a potential solution is important. 

For example, if you are worried about your parent or grandparent getting COVID, schedule 15 minutes into your calendar to think about how you can help them stay safe and protected by wearing masks indoors, going on walks with them, urging them to get vaccinated, and more. 

10. Talk to a professional

When you feel as if you’ve exhausted your toolbox of anxiety cures and can’t seem to shake these feelings, it is time to reach out to someone who can help you.

While friends and family members are great people to talk to when you’re feeling anxious, if you feel overwhelmed and find that anxiety has become a constant in your life, that is your sign to take things to someone who can give you the tools you need to find strength. 

At Sameday Health, we provide support to help you with your anxiety. We offer holistic treatments tailored to your specific needs so that you get the support you need to get back on track and get out from under the weight of anxiety. 

Ready to get your anxiety under control?