Millions of people worldwide have experienced increased psychological distress since the onset of the COVID-19 pandemic in 2019. 

The pandemic has impacted our lives, changing our lifestyles and habits in unthinkable ways. Many families are affected by illness and death caused by a coronavirus. In addition, we are not out of the woods yet, and many are concerned about the COVID’s future implications. How will the pandemic impact our lives long-term? What will life look like after it’s all over?

Anxiety as a Normal Response to Stress

Anxiety occurs as a natural response to crisis and stress. When we feel threatened or overwhelmed, a cluster of neurons in the limbic system known as the amygdala triggers the flight or fight response in our brains. 

The primary purpose of this response is to protect us against distress. So, in the circumstances of the COVID-19 pandemic, feeling moderately anxious can be helpful because it keeps you alert, motivating you to conduct yourself responsibly.

However, ongoing or excessive stress and anxiety can destabilize your positive stress coping strategies and damage your health and sense of well-being. 

Everyone tries to cope with the pandemic the best they can. Healthy coping mechanisms get us through difficult times, helping us bounce back after adversity.

Sometimes, however, our coping strategies can be unhealthy and counterproductive, putting a strain on our already diminished mental health. 

Maladaptive coping mechanisms can temporarily help you feel safe, reducing your anxiety short-term. However, if you react to stress unhealthy, you can develop anxiety disorders, depression, and other mental health issues. Also, poor coping strategies can cause difficulties in every aspect of your life in the long run.

Here are some poor coping strategies for COVID (that can worsen your anxiety) and how to replace them with adaptive coping mechanisms. 

Isolating Yourself Instead of Setting Boundaries

Self-isolation has been one of the most commonly used terms during the pandemic. You may have gone a step further, though, avoiding social interactions altogether to protect yourself from illness or a stream of upsetting information. 

Avoidant behavior is a common coping strategy in situations that make us feel afraid. However, setting boundaries is different from isolating yourself in an attempt to avoid a person or situation which causes you stress.

A Healthy Coping Strategy: Boundary Setting

Boundaries are necessary to protect you from being consumed by worry and fear. It is essential to stay informed but draw the line, understanding how much information is too much. 

Similarly, keeping a social distance to protect your health doesn’t mean you cannot connect with family and friends. If you don’t feel comfortable meeting people in person, use technology and Apps to reach out to people you care about. Talking about your feelings to those you trust can alleviate anxiety and feelings of isolation and loneliness. 

Masking Vulnerable Emotions with Anger

Most people feel increasingly vulnerable in situations of stress and crisis. We often mask fear and other vulnerable emotions with anger because we don’t want to be seen as weak or helpless. 

Sometimes, it feels more satisfying to feel angry than to experience painful emotions such as hurt, fear, or helplessness. Over time, one may develop a habit of transforming all of their painful emotions into anger to avoid dealing with them.

A Healthy Coping Strategy: Accepting Your Feelings

Journaling can be an effective strategy to reflect on your feelings, identify anxiety triggers, and recognize and replace negative thinking patterns with positive thoughts. 

Also, seeing a mental health professional can be an excellent way to accept your feelings and develop positive coping strategies. Counseling can help you change the way you think and feel about stressful situations so you learn to manage them in more positive ways. 

In addition, a skilled counselor can help you understand how effective (or ineffective) your behavior in stressful situations is so that you can develop better coping mechanisms. 

Self-Harming Instead of Self-Caring Behaviors

Self-care is a pillar of good health and overall well-being. However, in extreme or prolonged stress situations, some people may reach for self-destructive behaviors such as excessive smoking or drinking, substance abuse, promiscuous behavior, or using food to cope with stress. 

A Healthy Coping Strategy: Self-Care Behaviors

Self-care behaviors such as meditation, journaling, being active, and healthy eating can protect and improve your health and well-being.  

Making a conscious effort to cope with stress can improve your self-esteem and confidence, boost resilience, and reduce anxiety. 

However, keep in mind that what works for someone else doesn’t have to work for you, even with healthy coping strategies. A skilled counselor can help identify coping strategies tailored to your personality, needs, and life philosophy to improve your health and sustain that change long-term.

To find out more about our services, click here: anxiety counseling.