The WHO scientific brief on the mental health impact of the COVID-19 pandemic revealed that new cases of anxiety and depression increased sharply by 25% in the first year of the pandemic. COVID-19 has become a lasting part of people’s memories; and the mental health impacts are still being felt.
As efforts are made to restore normalcy it becomes apparent that the journey back to normalcy is a complicated process. Uncertainty and anxiety that defined a pandemic has not just faded-it has emerged in new ways as the world navigates the post-pandemic world. Here, in this blog, we will look deeper into how the pandemic has affected mental health and ways to deal with such problems.
Coping with Anxiety and Uncertainty in a Post-Pandemic World
The pandemic has affected a lot of people making us feel anxious and uneasy even today. Most of us continue to worry about the future, our health, and the stability of our existence. An article in The Lancet pointed out that anxiety disorders were prevailing in the course of the pandemic, and the fear of the virus was absorbing most of our attention.
In handling these feelings, mindfulness techniques come in handy. Methods like controlled breathing and mindfulness enable us to let go of the cycle of worrying, or at least take a momentary break from it. To quote Jon Kabat-Zinn, ‘You cannot control the waves, but you can learn to ride. ’ Apart from practicing mindfulness, assistance from friends, family, and in some cases therapists or mental health care workers can go a long way. To share our concerns can sometimes make it easier to manage and help us step back and see the situation in a different way. Due to the increased usage of online therapy, it has become convenient to seek help and the stigmas that made many not to seek therapy have been dismantled.
Building Resilience and Adapting to the New Normal
Finding a way to rise up and move forward after a defeat is a vital skill in life, especially given that the COVID-19 pandemic is still a part of our reality. This is not about running away from difficulty but about embracing it and learning from it. For many, the pandemic was a lesson in adaptability. Their stories prove that one can develop resilience even at the worst of situations.
Another approach to increasing resilience within oneself is by possessing the growth mindset, where one sees a threat or a vulnerability as a chance to develop or advance. Carol Dweck, the psychologist, has said, ‘In a growth mindset, challenges are invigorating and not frightening. ’ Another important element, Family relationships can be a source of comfort and support. Thus, supportive social relationships whether face-to-face or online offer the necessary emotional connections that can help us cope up with the new normalcy.
Managing Social Anxiety and Re-Entering Social Settings
To many people, the notion of going back into social situations after having spent months away from others is overwhelming. We are aware that social anxiety affects millions of people, however the current situation complicates the problem. Such a simple concept as attending different events and meetings, big or small, can be daunting. The Anxiety and Depression Association of America estimates that about 15 million American adults have a social anxiety disorder, and the pandemic has compounded matters.
The process of getting back to social life after recuperation can be less stressful when one begins with small steps. This can be as simple as going for coffee with a friend or going to a small party can help rebuild your confidence. It is also essential to address self-care since it is difficult to care for other people when one does not care for oneself. Of course, people may feel clumsy in interactions after being apart for so long – even with close friends and family. It is helpful to remember that it is okay to go at your own pace and be gentle on yourself during the transition process.
Mental Health Resources for Post-Pandemic Recovery
It is possible to struggle with transition to post-pandemic reality, and therefore seeking help and support for mental health is highly valuable. Counseling still remains essential as apps like BetterHelp and Talkspace continue to provide online sessions. For self help and community support, the recommended websites include 7 Cups and SupportGroups.com offers a forum where you can find other people dealing with similar issues.
Headspace and Calm are both applications that deliver meditation and mindfulness and Moodfit and Sanvello are the applications that deliver mood tracking and CBT exercises. An additional pertinent source is the United We Care application in which almost all of these features are available and provide all round mental health support.
In case of an emergency, some crisis intervention services include: National Suicide Prevention Lifeline at 1-800-273-TALK (8255) and Crisis Text Line, by texting HOME to 741741.
It is okay to ask for help. Using these resources can enhance your psychological state and assist you in dealing with the world post COVID-19 pandemic.
Tips for Maintaining Healthy Routines After the Pandemic
The ability to practice healthy habits after the pandemic is important for the psychological well-being of a person. Routines give continuity and identity, and defensive and mood regulating effects.
- Exercise Regularly: Try to do at least 30 minutes of moderate exercise, on most days of the week. Low intensity activities such as walking or even doing yoga can make you feel more energized and happy. The best way is to schedule the exercise time during the day, so one can make it a daily habit.
- Eat a Balanced Diet: Nutritionally balanced food such as fruits, vegetables, whole grains, and lean protein is compatible with mental health. Reduce coffee, tea and products containing high levels of sugar and if possible take your meals in a scheduled program.
- Maintain Consistent Sleep Patterns: Adults should be aiming at getting 7-9 hours of quality sleep each night. Wake up and go to bed at the same time each day and develop a healthy sleep-inducing regimen at night for better sleeping.
Conclusion: The future of mental health care
Despite the progress being made as the world shifts towards a post pandemic world, promoting mental health care remains a priority . Promoting a healthy lifestyle, that includes regular exercise, a healthy diet, and a normal sleep-wake cycle, can contribute to the improvement of mental health. These habits are comforting and provide structure; they allow us to cope with the stress and deal with the continuous change.
According to the American psychologist and writer William James, the main weapon against stress is the ability to choose one thought over another. Thus, incorporating these habits into the new normal provides individuals with effective means of addressing the challenges of the new reality.
