The COVID-19 pandemic shook up daily life in ways we never saw coming, and our mental health in the age of COVID has taken a serious hit because of it. According to the World Health Organization, anxiety and depression rose by 25% during this time, which is a big jump. But what’s really behind that surge?
Experts trace it back to isolation, financial worries, and the constant fear around health and safety. The encouraging part? You’re definitely not the only one feeling this way. There are actual, proven steps anyone can take to strengthen their emotional resilience, like remote therapy, mindfulness routines, and virtual support groups.
Here at California Mental Health, we’ve seen firsthand how the pandemic intensified emotional struggles. We’re ready to walk with you as you start navigating this new mental wellness landscape. This guide shares practical, research-based coping strategies to help you manage pandemic anxiety and build stronger habits around stress management and self-care.
The Impact of COVID-19 on Mental Health
A study from 2022 focusing on mental health outcomes post-COVID revealed something unsettling: Roughly 70% of people who had COVID dealt with things like anxiety, depression, or poor sleep. And surprisingly, it wasn’t only those who actually got sick. The entire population felt the emotional weight.
Since 2020, about 40% of adults have been grappling with either mental well-being concerns or substance use. Some of the biggest factors that made things worse?
- Constant uncertainty: We were all living on edge, waiting for the next bad headline.
- Social isolation: The quietness of staying home turned into a deep sense of loneliness for many.
- Financial insecurity: Losing jobs or worrying about bills made people feel trapped and helpless.
Common Mental Health Challenges During the Pandemic
COVID didn’t create stress from scratch, it piled new worries on top of everything else. Between health fears, financial pressure, and grief, many people who’d never faced mental health issues before suddenly found themselves overwhelmed and unsure of how to cope.
Let’s look at the most common emotional struggles people face, and why it’s so important to deal with them head-on.
- Pandemic Anxiety (Fear of Illness, Financial Stress)
Almost everyone felt nervous about getting COVID or passing it to someone vulnerable. Then toss in job loss, rising bills, and unpredictable lockdowns, and you’ve got the perfect storm for pandemic anxiety.
When that stress stuck around for weeks or months, many started dealing with panic attacks, sleepless nights, or repetitive behaviors (like excessive hand-washing). Not only that, but long-term anxiety can mess with your immune system and leave you feeling stuck in survival mode.
That’s why coping strategies, like grounding exercises and remote therapy, are so key.
- Isolation & Loneliness from Social Distancing
Even though social distancing helped keep us safe, it also left a lot of people feeling really, deeply alone. Humans aren’t wired to go without connection, and the months of solo living were especially tough for seniors or anyone living by themselves.
FaceTime and Zoom helped. But digital chats couldn’t fully replace hugs, eye contact, or casual conversations over coffee. The emotional consequences? Numbness, sadness, or withdrawal from others.
- Burnout from Blurred Work-Life Boundaries
For many people, the home turned into an office overnight. Sounds convenient at first, but over time, it wore people down. Without a clear separation between work and personal time, the lines blurred, and burnout crept in fast.
Zoom fatigue, 10-hour days, and a constant sense of “I didn’t get enough done today” became the norm. Burnout shows up as tiredness, snappiness, and disconnection. Without structured routines or stress management techniques, people started losing steam fast.
- Grief & Trauma from Loss (Loved Ones, Routines, Stability)
Grief didn’t just mean losing people to the virus. It also included lost graduations, canceled weddings, missed travel, and changes to everyday routines that once brought us comfort.
Some people started showing signs of trauma, like flashbacks, nightmares, or jumpiness. Frontline workers especially felt this. If grief isn’t processed in healthy ways, it can eventually turn into deeper depression or emotional numbness.
The Role of Social Connections in Maintaining Mental Health
Let’s not forget, humans are social by nature. Relationships and human connection are almost as essential as food and water. So when the pandemic forced us to isolate, a lot of people felt like something vital had been stripped away.
Now that restrictions are lighter, reconnecting is possible, even necessary. But even during the peak of lockdowns, we found ways to maintain some kind of connection, and those efforts made a difference.
Why Social Connections Matter
Strong social networks don’t just feel good, they actually protect your mental health. According to various studies, people with solid support systems tend to show:
- Less anxiety and depression overall
- Better coping ability during times of crisis
- Improved immune responses and physical health
People who stayed socially connected, whether by texting, calling, or joining virtual support groups, often showed greater emotional resilience than those who completely shut down socially.
Creative Ways to Stay Connected Today
Once the initial shock of staying home wore off, people got creative. Some of the ways they adapted included:
- Virtual get-togethers replaced in-person brunches
- Outdoor meetups (walks or spaced-out picnics) became a safer alternative
- Online interest groups (like fitness challenges or book clubs) grew quickly
Even a simple “thinking of you” message helped people feel less isolated.
Bonus: The Power of Virtual Support Groups
Virtual support groups turned out to be lifesavers. For people who were feeling overwhelmed, these online spaces offered:
- A safe space to talk about their feelings without judgment
- Peer support and tips from others facing the same struggles
- The crucial reminder: “You’re not the only one going through this.”
Places like California Mental Health expanded their group therapy offerings online, making these tools way more accessible than they were before the pandemic.
Balancing Work and Home Life in the New Normal
One of the biggest shifts during the pandemic was the transition to remote work. At first, it felt like a temporary fix. But as months dragged on, a lot of people realized they were struggling to keep boundaries between their jobs and their personal lives.
Here’s a breakdown:
| Strategy | How To Implement | Why It Matters |
| Setting Boundaries | Designate a workspace. Set fixed work hours. Use “Do Not Disturb” after a certain time. | Helps you reclaim time and space for rest, which lowers stress and boosts focus. |
| Time Management | Try the Pomodoro method (25-min blocks). Use tools like the Eisenhower Matrix to sort priorities. | Keeps you productive without overloading your brain, important for stress management. |
| Unplugging from Screens | Set a digital curfew before bed. Take tech-free breaks. Use screen-limit apps. | Reduces fatigue, improves sleep, and lets your mind reset without constant input. |
These aren’t huge changes. But over time, they help reset your nervous system and restore a sense of control. And once you start feeling that shift, everything, from work to personal life, feels just a bit easier to handle.
The Importance of Self-Care and Mindfulness Practices
Before the pandemic, self-care often felt like a buzzword, something people talked about but didn’t really prioritize. That’s changed. Now, self-care is a lifeline, and for many, it has become essential for survival. You don’t need a spa day or a vacation to feel better. Small habits can create big shifts.
Let’s break it down:
- Stress management. A super simple practice like the 4-7-8 breathing method (inhale 4 seconds, hold 7, exhale 8) can slow your heart rate and ease your mind in minutes. Writing in a journal, even for ten minutes a day, can unload emotional clutter.
- Mindfulness. Meditation doesn’t have to be long. Just five minutes of silence, using an app like Headspace, can bring your stress levels down. It’s especially useful if you’re overwhelmed with pandemic anxiety or stuck in negative thinking loops.
- Health basics. Get consistent with the basics, good sleep (aim for 7 to 9 hours), balanced meals, a bit of movement daily. Short walks release endorphins and help your mind reset. And honestly, sometimes a 10-minute walk around the block can feel like therapy.
By doing these things regularly, you’re building up your mental well-being bit by bit. And it’s those tiny, repeated actions that really help you stay afloat when everything else feels uncertain.
Accessing Professional Help and Online Resources for Support at California Mental Health
Reaching out isn’t a sign of weakness. When breathing exercises or writing things down don’t cut it, that’s your cue, it’s okay to get support. That’s where telehealth comes in.
At California Mental Health, we’ve made it easy for people to get support through remote therapy. Whether you’re dealing with grief, burnout, or constant worry, you can talk to a licensed therapist from home, without the hassle of commuting or worrying about exposure.
What’s available to you:
- Telehealth therapy with experienced providers
- Online resources like guided videos, worksheets, and coping strategies
- Free mental health webinars you can join from anywhere
- Virtual support groups for connection and community
You’re not alone in this. If you’re feeling exhausted, anxious, or stuck, reaching out might be the best decision you make this year. We’re here to help you find your footing again.
FAQs
What are effective coping strategies for managing pandemic anxiety through remote therapy?
Talking to a therapist online can help create routine, offer support, and teach you how to rethink the anxious thoughts brought on by the stress of the pandemic.
How can telehealth services enhance emotional resilience during COVID-19?
Telehealth makes therapy more accessible, especially when it’s hard to get out of the house. You can meet your therapist online, saving you time and stress.
What role do virtual support groups play in stress management?
Virtual support groups create a sense of belonging. When you’re around others who “get it,” your struggles don’t feel so heavy. You can trade tips, share stories, and lean on each other.
How does remote therapy help during a health crisis?
Whether you’re stuck at home or bouncing back from being sick, remote therapy gives you steady support. It’s a way to work through emotions, talk things out, and keep your care on track.
What are practical ways to add stress management to daily routines?
Try deep breathing while waiting for your coffee to brew. Journal for a few minutes before bed. These tiny practices add up and create a rhythm that supports your mental health in the age of COVID.
