The mental health aftermath of the COVID-19 pandemic is different for everyone. Whether you lost a loved one, were a front-line health care worker, or have been isolated with chronic stress for over a year, the psychological impact can be hard to overcome.  

Leah Whitworth, a licensed marriage and family therapist and behavioral health manager of Adult Psychiatry at the Kaiser Permanente Fresno Medical Center, explains the different forms of post trauma people may be experiencing now and ways to transition safely and smoothly into an opening world.

Cumulative stress

Although many of us may not have experienced one particular traumatic event, we are instead contending with the lasting effects of cumulative stress from financial insecurity, health-related fear, childcare struggles, or simply the stress of everyday uncertainty.

This can result in depression, anxiety, exhaustion, fogginess, and feeling unmotivated.

“It’s OK to feel deflated or scared and know that others feel similarly,” Whitworth said, adding that it’s a normal reaction to an abnormal year.

Post-traumatic stress disorder

If you experienced a traumatizing event such as being hospitalized for COVID-19, or someone close to you died, you could be suffering from post-traumatic stress disorder.

“Those with PTSD tend to consistently have intrusive thoughts about the traumatic event,” explained Whitworth. “Flashbacks and avoidance of people, places, or things that may trigger a reminder of the happening is common.”

See your doctor if you’re experiencing these symptoms. Help can include talk therapy or cognitive behavioral therapy, which provides coping skills.

Below, Whitworth lays out ways to help navigate the “new normal.”

Acceptance

It’s beneficial to recognize your current mental state and begin to understand how to improve it, Whitworth said.

“When situations are scary or painful, it’s important to remember that the only person you have control over is yourself.”

While it’s likely many people will continue to struggle with lasting mental health symptoms, research on past mass traumas suggests that most people will recover once the pandemic ends.

Coping skills

Coping skills can be effective at helping treat anxiety or depression. “You have to control your mind instead of allowing it to control you, and coping skills are a method of doing that,” Whitworth said.

These can include being present, not allowing thoughts of the past or future to fester, and recognizing your fears and challenging them.  

“Anxiety makes us want to avoid or escape what is happening, which is normal,” Whitworth said. “To come out on the other side of these distressing feelings, you must notice and validate your anxiety and fear. Then push yourself to do the opposite, for example participating in the very thing you are afraid of.”

She added that assessing a challenge with logic by balancing facts and anxiety-related feelings is key. The joy and strength you will receive from an accomplishment will allow you to use these coping skills again.

Talk to someone

Sharing your story with a mental health provider, or even a friend, can begin the healing process.

“Therapy can guide you in how to talk about what you’ve been through and understand your feelings about it,” Whitworth said.

Schedule an appointment with a therapist, join a group therapy class, lean on friends and family, and be vulnerable about your struggles.

Daily self-care 

Wellness activities are something you can do right now to improve your mental health. Try guided meditation through the Calm digital tool, free to all Kaiser Permanente members.

Carve out time for joyful activities, whether it’s reading, gardening, a hobby, or an at-home facial.

Lastly, we all know exercise and a healthy diet significantly impact psychological health but don’t take them to the extreme. Make simple goals like moving more every day or taking short walks. Eat a balanced, nutritious diet and listen to your body’s natural cues, eating only when you’re hungry.

Do what you can to get enough sleep. No phone or TV at least 2 hours before bed.

As people eventually head back to the office, kids return to school, and indoor dining and social activities resume, it’s important to address your mental health as it can have serious health outcomes if left untreated.

For more information about Kaiser Permanente’s mental health services, head here.