Coping with Pandemic Anxiety: Strategies for Managing Stress in 2021

Understanding Pandemic Anxiety

The coronavirus pandemic has been an incredibly stressful and challenging time for many people. Feelings of anxiety, uncertainty, grief and loss have become widespread as we grapple with this global health crisis.

Common Causes of Pandemic Stress

There are many understandable reasons why people may feel more anxious lately, including:

Fears about getting seriously ill from the virus
Worrying about the health and safety of loved ones
Feeling isolated due to social distancing measures
Financial stressors like job loss or income disruption
Uncertainty about when life may return to “normal”

Healthy Ways to Cope

While pandemic anxiety is expected, there are many positive coping strategies that can help you manage stress. Here are some ideas:

Stay connected with friends and family through phone/video calls
Engage in self-care activities like exercise, meditation, or journaling
Limit consumption of news/social media if it worsens anxiety
Practice acceptance of uncertainty and focus on what you can control
Seek professional mental health support if anxiety feels overwhelming

Creating a Self-Care Ritual

Having a consistent self-care ritual can provide comfort and stability when things feel out of control. Try activities like:

Starting each day with a cup of tea while journaling
Taking a walk outdoors while listening to uplifting music or a podcast
Winding down each evening by reading an inspiring book

When to Seek Help

It’s important to recognize when pandemic anxiety may require extra support. Seek professional help if anxiety:

Feels constant, intense and debilitating
Prevents you from completing normal daily activities
Involves panic attacks, obsessive thoughts or other concerning symptoms

You don’t have to struggle alone. Therapists and support groups can provide coping strategies, validation and hope.

Frequently Asked Questions

Is it normal to feel anxious during a pandemic?

Yes, feeling anxious, worried or stressed is very common and expected during unprecedented global crises like a pandemic. These are normal reactions to abnormal circumstances.

What self-care activities are most effective for anxiety?

Activities like exercise, meditation, yoga, journaling and spending time outdoors tend to be most effective for relieving anxiety. Create a consistent self-care routine with activities you find calming.

How much pandemic news coverage is healthy?

Limit consumption of pandemic news if it worsens anxiety. Stay updated from reliable sources, but avoid constant monitoring. Consider setting a timer or scheduling news consumption for limited times.

When should I consider medication or therapy?

If self-care isn’t providing relief, consult a doctor or mental health professional. Medication or therapy may help if anxiety feels unmanageable, lasts over 2 weeks or affects daily functioning.

What telehealth mental health resources are available?

Many therapists now offer virtual video or phone sessions, which maintains social distancing. Anxiety support groups and crisis hotlines also provide remote options. Use reputable healthcare sites to find telehealth providers.