How to deal with pandemic anxiety, depression and loneliness

The onset of anxiety, depression, and loneliness during Covid-19 pandemic disease has led to an increase in substance abuse, suicidal thoughts, and trauma-related disorders.

Even though vaccines are being distributed in the US, administration of these vaccines appears to be slow and in some cases, unfolding in order of need. Apparently the federal government has not ordered enough vaccine doses, and Pfizer reports that millions of vaccine doses are still sitting in a warehouse ready for distribution.

So what was initially seen as a rebalancing of the breast pressure that many have been feeling since the onset of Covid-19 pandemic disease is now just another sign of the ongoing battle against the virus.

The pandemic has dramatically changed mental health, perhaps even more than expected. In a U.S. Centers for Disease Control and Prevention (CDC) survey conducted in June 2020, 13.3% of respondents reported increased use of substances to treat stress or emotions caused by the pandemic. The proportion of respondents who said they had seriously considered suicide in the last 30 days was 10.7%, twice as high as in 2018. Adults had the highest rate 18-24 years of age considered suicide of any age group, at 25.5%. The highest rate of that age group also reported at least one adverse mental health symptom, 74.9%. The rate of anxiety disorder symptoms was three times higher and the rate of depressive disorder symptoms was four times higher than in the second quarter of 2019.

Loneliness is a major risk factor for anxiety and depression. It is defined as the difference between the level of social communication you want and the level of social communication you feel you receive. If you get weight reduction from being around people, the pandemic and social loneliness may have kicked in feelings of loneliness much faster for you than for two others who do not have the same social needs.

What should you do when depression, anxiety and loneliness have become the rule rather than the exception at the time of the pandemic?

Reach out for help

If you are experiencing depression and anxiety, reaching out for help may be the last thing you want to do. That is an act of the issues you are experiencing – depression and anxiety leave you to your own separation. What might help you is also the last thing you might want to do.

Most mental health professionals conduct treatment sessions over telehealth. You can talk to someone from the comfort of your own home. You can request that a trusted friend or family member come to the video call if you are quarantined and require additional support. You may be eligible for free counseling services.

If you are experiencing suicide thoughts, contact the national suicide prevention lifeline on their site or call 1-800-273-8255. Asking for help is a sign of strength, not weakness.

Remember it is temporary

The pandemic has progressed longer than many of us expected, and will continue into 2021. However, there will be a point when it comes to an end. We will have a new normal one – one that looks different than the previous Covid-19, but more portable than we have now. It’s not on our favorite schedule, unfortunately. We have been in a state of constant stress for almost a year. The way you feel is also temporary, even though it feels like it’s not ending. Things will get better.

It’s okay not to be okay

It’s okay to accept and understand if you’re feeling angry. You may even feel rage that you seldom drain from. You may have lost loved ones and not been able to give them a proper blessing. Thinking of a loved one dying alone can be horrible. If this is your first time experiencing a deep level of sadness, loneliness, anxiety or depression, it can feel scary. You may be blaming yourself for not feeling better. It is completely normal and appropriate to feel that things are out of control. You may be experiencing a mixture of emotions at the same time. We have been living in a state of constant stress for almost a year, and you have suffered personal loss in addition. No one should expect you to put on a happy face.

Use Self-Confidence

It’s time to treat yourself like your best friend. You may feel responsible or guilty about things that are not your own responsibility. What can you do to make yourself feel a little more like yourself? Maybe he’s making a connection with a friend over video. Maybe he’s spending time with a pet. When we are feeling unwell or in crisis, it is easy to forget what we can do to use self-care. Make a list of the things you can do quickly to harass yourself – a “psychological first aid kit”. Keep that list in your phone and mirror your fridge or bathroom mirror. We need to see that there are ways to reduce our tension, even if only for a short time.