COVID-19 has been a major source of anxiety for people around the world. For many, COVID increased fear, uncertainty, and threatened security (physical, emotional, financial, etc.). As restrictions relax and life appears to be returning to “normal” – it is not uncommon for those who have developed anxiety to be struggling with the transition.
How has the pandemic affected mental health?
Studies have shown an increase in anxiety and other mental health symptoms related to the COVID-19 pandemic. Here are some statistics:
- According to a study published in the Journal of Anxiety Disorders, 29.6% of participants reported clinically significant anxiety symptoms during the early stages of the pandemic in the United States.
- A survey conducted by the Kaiser Family Foundation found that 53% of adults in the United States reported that the pandemic has had a negative impact on their mental health.
- A survey conducted by the American Psychological Association found that 78% of adults in the United States reported that the pandemic was a significant source of stress in their lives.
- A survey conducted by the World Health Organization found that mental health services were disrupted in 93% of countries worldwide due to the pandemic.
- According to a report from the Centers for Disease Control and Prevention, there had been an increase in the number of emergency department visits for mental health concerns during the pandemic.
Anxiety has shown up in many different forms, but two of the most common forms of anxiety related to the pandemic appear to be illness anxiety and social anxiety.
Illness Anxiety
Illness anxiety is a condition where an individual is excessively preoccupied with the idea of having a serious illness, even when there is no evidence of such an illness. The key here is the excessive time spent thinking about an illness. It is normal to worry about getting sick, however, if you cannot let go of the thoughts and they take up a significant amount of your time and energy, its more likely anxiety than worry. COVID has exacerbated this anxiety for many people due to its highly contagious nature and the severity of the illness in some cases.
Here are some common symptoms of illness anxiety related to COVID:
- Constant worry about getting sick or infecting others
- Checking for symptoms frequently, such as taking one’s temperature or monitoring breathing
- Avoiding places or situations that are perceived to be risky
- Seeking reassurance from others about one’s health status
- Engaging in excessive hygiene practices, such as repeated hand washing or cleaning surfaces
- Feeling overwhelmed by news reports or social media related to the pandemic
Strategies for dealing with illness anxiety
Illness anxiety can be consuming of one’s time and energy. There are some strategies which can help relax the anxious response:
- Limit exposure to news and social media related to the pandemic. The status and guidelines surrounding COVID are not changing minute-by-minute and therefore, we don’t need constant exposure to the news. Different outlets report information with varying degrees of objectivity. If you are noticing a strong emotional response, try reading the news from a neutral source rather than relying on a news program or someone on social medical to convey the information through a subjective lens.
- Practice healthy habits, such as getting enough sleep, eating a balanced diet, and engaging in regular exercise. These are activities within your control that support a healthy lifestyle.
- Seek support from friends, family, or a mental health professional. There are many different types of therapies than can help you manage fear and significantly reduce symptoms of anxiety.
- Use relaxation techniques, such as deep breathing or meditation, to manage anxiety. The function of anxiety is to alert you to a threat, however, sometimes the alarm anxiety sounds is overexaggerated or misinterpreted. Focusing on relaxing your body can significantly reduce your anxious response and help you connect with the logical part of your brain that can help you move forward.
- Focus on the things that are within your control, such as following recommended health guidelines, rather than worrying about things that are out of your control. Even being in control does not guarantee any outcomes and the more you try to control an outcome, the smaller your world becomes.
Illness anxiety is a common condition that can be effectively treated with the help of a therapist.
Social Anxiety
The COVID pandemic has also had a significant impact on social anxiety, both for individuals who have previously experienced social anxiety and those who have developed it during the pandemic. Here are some ways in which the pandemic has affected social anxiety:
- Isolation and loneliness: The pandemic has led to increased isolation and loneliness due to social distancing measures and lockdowns. This can be particularly challenging for individuals with social anxiety, who may already struggle with social interactions.
- Fear of infection: The fear of contracting COVID has also led to increased anxiety and avoidance of social situations. This fear can be particularly strong for individuals with health anxiety or OCD.
- Disrupted routines: Many individuals with social anxiety rely on routines to manage their anxiety. The disruption of daily routines due to the pandemic, such as changes in work or school schedules, can be a source of significant stress.
- Virtual communication: The increased reliance on virtual communication, such as video conferencing and social media, can be challenging for individuals with social anxiety who may feel uncomfortable or anxious in these situations.
- Reduced exposure therapy opportunities: Exposure therapy, a common treatment for social anxiety, involves gradually exposing individuals to anxiety-provoking situations. The pandemic has limited opportunities for exposure therapy, as many social situations are currently restricted or unavailable.
It is important to note that while the pandemic has posed unique challenges for individuals with social anxiety, there are still ways to manage and treat the condition. Virtual therapy sessions, for example, can provide individuals with support and guidance in managing their anxiety during this difficult time. Additionally, some individuals may find that the pandemic has provided opportunities to develop new coping strategies, such as engaging in mindfulness practices or exploring new hobbies.
If you’re struggling with anxiety, whether generalized or pandemic related, our therapists can help! Find out more about connecting with a therapist today!