Who wasn't glad to say goodbye to 2020? The tumultuous year challenged every aspect of our mental (and physical) health. And 2021 hasn't been much different. Depression, anxiety, unstable moods, social isolation and existential fear shattered our peace and wore everyone down.
The most common mental health issues arising during the pandemic are also the most common issues in general, says Dr. Don Mordecai, the national leader for mental health and wellness at Kaiser Permanente.
Anxiety disorders, followed by major depression and depressive disorders "really account for the lion's share of conditions that we see," Mordecai says. "Next most common would be your substance use disorders. And, frankly, there are signals that all of these are going up under the pandemic."
Now that 2022 is here and the pandemic's end is somewhere in sight, resolve to put your mental health back in order. These strategies can help restore your serenity and keep you emotionally grounded:
Start with a stabilizing routine. "Try to develop a morning routine of healthy activities that you do every morning to set the table for the day," suggests Anita Gadhia-Smith, a psychotherapist who practices in the District of Columbia and Bethesda, Maryland.
Reach out to others. Make a concrete effort to stay in touch with others in your life.
Have phone conversations or video chats. Inability to interact with families, friends and community members as you have in the past is not good for either physical or mental health.
Practice mindfulness and meditation. To stave off fear of the future you can't control, stay in the present.
Declutter your relationship. Too much togetherness – partners stuck at home during isolation periods – can strain any relationship. "Couples can do their own version of decluttering in their relationship," Gadhia-Smith says. "Face issues that have been lingering. Work on your communication skills in order to talk about what's important to each other and to try to resolve issues. Keep what works, keep what's good and build on that.
Enjoy fun, creative activities. It's actually OK to enjoy yourself. "For your mental health, it's really important to try to find healthy ways to have fun," Gadhia-Smith says.
Eat healthily. The "pandemic 15" is no joke as dietary and nutrition issues are becoming a problem. "I'm seeing people really struggling with food," Gadhia-Smith says. "Because that's one of the few things we can do, and a lot of people use that to anesthetize themselves." Try to find alternative ways to feel satisfied, and seek out a therapist, or a registered dietitian or nutritionist if you need help getting healthy eating back on track.
Move your body. Regular exercise is more important than ever to lift depressed, sluggish moods.
Focus on sleep restoration. While you can't really recover all the hours of sleep you lost during the pandemic, you can restore healthy sleep habits for the present and future.
Choose gratitude. The pandemic has brought immeasurable loss and pain. Even so, if you're intentional about choosing a positive outlook, it can help change your perspective for the better.
Seek immediate help for imminent harm. If you're struggling with thoughts of hurting yourself, or others, it's extremely important to seek mental health treatment and support.
Be kind to yourself. Protecting and supporting loved ones during the pandemic can leave you little time to look after your own emotional health. If you're responsible for small children or a parent with dementia, for example, you really need time to recharge.
Hang in There. It's difficult to stay vigilant about physical distancing, face masks and hand hygiene after so many months of doing just that. Even so, stay motivated and proactive about safety measures until the threat of contagion has truly passed.
Kyle Bourassa, PhD
Bourassa is a clinical psychology researcher at the Center for the Study of Aging and Human Development at Duke University Medical Center in Durham, North Carolina.
Anita Gadhia-Smith, PsyD, LCSW-C, LICSW
Gadhia-Smith is a psychotherapist who practices in the District of Columbia and suburban Maryland. She's also author of “How to Heal Emotional Trauma: 7 Keys to Finding Freedom and Self-Worth.”
Don Mordecai, MD
Mordecai is the national leader for mental health and wellness at Kaiser Permanente. He is also an adjunct clinical professor of psychiatry at Stanford University School of Medicine.
