Your Mental Health Guide for the Pandemic
In times of crisis, most of the public messaging tends to focus on physical safety—wash your hands, wear a mask, maintain distance. These things are essential, of course. But what’s often overlooked is that mental health is just as important for surviving difficult times—especially during something as globally disruptive as the coronavirus pandemic. When daily routines vanish, when uncertainty becomes the norm, and when isolation sets in, our psychological well-being can quietly begin to erode.
As the pandemic continues to reshape the way we live, work, and connect, it’s crucial to protect your mental and emotional resilience. The ongoing stream of information, the loss of normalcy, and the unfamiliar patterns of daily life have the potential to trigger feelings of stress, anxiety, loneliness, and even hopelessness if left unchecked.
If we’re not careful—if we don’t actively tend to our emotional needs—these pressures can build up and begin to compromise our overall health. Fortunately, there are proactive steps we can take to stay balanced, centered, and emotionally grounded during this time. With thoughtful attention to daily habits and intentional mental care, it is possible to weather this storm with strength and clarity.
We all have a part to play in slowing the spread of COVID-19—and for many of us, that role means staying home. While the task seems simple on the surface, extended periods of isolation can carry serious side effects. Cabin fever, loneliness, and disrupted routines don’t just cause boredom; they can negatively affect both physical and mental health if left unaddressed.
To help you stay mentally focused, emotionally connected, and physically strong during the pandemic, our Workforce Health team—including health coaches, registered dietitians, and exercise physiologists—has curated a set of practical tips. These strategies are designed to support your full-body wellness, from emotional grounding to physical activity.
Why the Pandemic Might Challenge Your Mental Stability
The impact of COVID-19 isn’t limited to hospitals and infection rates—it extends deep into our personal lives, routines, and emotional rhythms. From financial strain to fear of illness, from social detachment to the stress of homeschooling or working remotely, the virus has touched nearly every aspect of modern life. Understanding the reasons behind mental strain can help you stay aware—and prepared.
Heightened Stress and Constant Uncertainty
The emotional weight of the pandemic can sneak up on you. Maybe you’re worried about your family’s safety or the stability of your job. Maybe it’s the general feeling of uncertainty—of not knowing what comes next—that leaves you feeling tense or fatigued.
You might also be juggling multiple stressors at once: from figuring out childcare logistics to trying to keep your business running, all while processing a constant stream of changing guidelines and health recommendations. The unpredictability alone is enough to trigger chronic stress, which, over time, can affect mood, concentration, and even physical health.
The Collapse of Familiar Routines
Whether you used to commute to work, attend weekly yoga classes, or meet friends for dinner, chances are your day-to-day rhythm has shifted dramatically. Working from home, managing kids’ virtual school schedules, and canceling social plans—all of this contributes to a loss of structure.
When the regular cadence of life disappears, it’s easy to feel unmoored. Time blurs. Motivation wavers. Without familiar anchor points in your day, your mental balance can start to slip.
No matter where you live or what kind of work you do, your schedule has likely changed. This loss of routine, along with the uncertainty of how long it will last, can place significant strain on your emotional well-being.
Feeling Trapped Indoors
Long periods inside the same space can trigger a creeping sense of restlessness or emotional agitation—commonly referred to as cabin fever. For some, staying indoors leads to increased anxiety. For others, it may show up as boredom or irritability. If these feelings aren’t acknowledged or addressed, they can evolve into more serious mental health concerns like depression or chronic stress.
Social Disconnection and Emotional Distance
Human beings are wired for connection. Unfortunately, one of the key defenses against the spread of the virus—social distancing—cuts directly against our instinct to gather. Many people are separated from family, friends, and colleagues. Some live alone, unable to enjoy even brief face-to-face interactions.
While tools like video calls and social media help, not everyone has access to a reliable support network. And even those who do may still feel emotionally adrift. A lack of social interaction, especially over an extended period, can deepen feelings of anxiety and depression.
A Drop in Physical Movement
Another silent factor that affects mental health during the pandemic is reduced physical activity. If your job used to involve walking or physical labor, and now you're stuck in a sedentary routine, your body may be craving movement.
With gyms and fitness centers shut down—or limited by safety restrictions—many people have lost one of their most reliable outlets for stress relief. Regular movement doesn’t just strengthen your body—it also supports a healthy brain and a more balanced emotional state.
Recognizing Mental Health Warning Signs During the Pandemic
Even if you’ve always considered yourself mentally resilient, challenging times like these can push anyone into unfamiliar emotional territory. And if you’ve previously struggled with conditions like anxiety or depression, stressful situations may heighten or reactivate old symptoms. It's important to understand that mental health isn't a fixed label—it's a shifting continuum. Some days you may feel emotionally stable; other days, not so much. The key is to recognize the signs early, before they intensify.
Emotional Swings and Mood Instability
You might find your emotions becoming more unpredictable. Perhaps you're feeling more irritable than usual, or you notice waves of sadness or sudden bursts of anxiety. These mood shifts are common under stress—but if they become overwhelming or persistent, they may be signs of something deeper. It’s worth paying attention if your emotions are interfering with your ability to function or connect with others.
Emotional turbulence can become a red flag when it starts to dominate your days or drain your energy. If you're struggling to manage your feelings, consider that your mental health might need extra support right now.
Disturbances in Your Sleep Patterns
Sleep and mental health are intimately connected. Heightened stress can make it difficult to fall asleep, or it may cause you to wake frequently during the night. Some people experience the opposite—sleeping more than usual and still feeling fatigued.
Whether you're unable to rest or feel like you can’t stay awake, both extremes are signals that something needs to shift. Lack of restorative sleep not only reflects emotional distress—it also worsens it, creating a draining cycle.
Changes in Your Eating Habits or Body Weight
For some people, stress causes a sharp increase in appetite—emotional eating becomes a way to cope. Others may lose interest in food entirely, skipping meals or eating far less than usual.
If you’ve noticed major shifts in your weight or eating behaviors that don’t feel intentional or healthy, it’s time to reflect. Your body often reveals what your mind is holding back. Appetite is one of the more visible signs that mental wellness may be slipping.
Trouble Functioning Day to Day
Mental health issues don’t always show up as panic attacks or crying spells. Sometimes they quietly take the form of inertia: struggling to complete simple tasks, procrastinating everything, or feeling too overwhelmed to get out of bed.
If you're finding it unusually hard to focus, stay productive, or take care of daily needs—like cooking, cleaning, showering, or parenting—these could be signs that your emotional energy is being depleted. It may be time to give your psychological well-being the same attention you’d give your physical health if you had the flu.
8 Ways to Maintain Physical and Mental Wellness During COVID-19
Despite the challenges, there are accessible and effective ways to protect your mental and physical balance during the pandemic. These eight strategies offer a blend of emotional care and practical routines that help restore calm and control.
Get Your Body Moving
Physical activity is powerful medicine for the mind. It helps release endorphins—natural mood lifters—and increases serotonin and dopamine levels, which play key roles in managing stress and anxiety. According to Workforce Health coach Duane Milder, movement helps you regain a sense of control in situations where so much feels uncertain.
Don’t have gym access? No problem. There are countless ways to move your body at home. Use online workout videos, bodyweight training routines, or even dance to your favorite playlist. If motivation is low, start small: stretch on your living room floor, walk around the block, or do light yoga in the morning sun. The goal is to move consistently, not perfectly.
Choose Smarter Snacks
Comfort food can be tempting when you’re stuck inside, but overdoing sugary or processed snacks can affect more than your waistline—it can impact your mood. Tracey Brand, RD, suggests balancing your cravings with healthier choices that nourish the body and brain.
Add fruits and vegetables to each meal, even alongside indulgent snacks. Foods high in fiber and nutrients help stabilize blood sugar and energy levels. Low-fat yogurt, hummus with wholegrain crackers, and raw veggies with dip are great options. Think of snacks not just as fuel, but as gentle reinforcements for your immune and mental resilience.
Make Time for Yourself Each Day
During a crisis, it's natural to put others first—whether you're supporting family, friends, coworkers, or neighbors. But neglecting your own emotional state doesn’t help anyone in the long run.
Carve out at least 10 minutes a day for uninterrupted self-care. That might mean journaling your thoughts, practicing mindfulness meditation, or simply reading something lighthearted. This brief reset helps you recharge, making it easier to show up for others without burning out.
Strengthen Your Immune System Through Diet
A robust immune system isn’t built in a day, but it can be supported by your food choices. While no meal is a miracle cure, eating nutrient-rich foods consistently makes a real difference.
Citrus fruits, red bell peppers, and strawberries are high in vitamin C, which boosts your body’s production of infection-fighting antibodies. Sweet potatoes, spinach, and carrots deliver vitamin A, known to protect against cellular damage and support respiratory health. Don’t forget protein—lean meats, eggs, fish, and legumes help maintain healthy immune cells and muscle recovery.
Breathe to Reset Your Nervous System
It may sound too simple, but pausing to take a few deep breaths can shift your entire internal state. Controlled breathing soothes the nervous system, lowers blood pressure, and brings a sense of calm—even during moments of intense stress. It’s also an effective tool for easing anxious thoughts and grounding your mind in the present moment.
Try this calming technique: Sit in a relaxed position, letting your shoulders drop away from your ears. Inhale deeply through your nose while expanding your belly. Exhale slowly through your mouth to a count of five. Pause gently before the next inhale. Repeat this cycle for a few minutes or until you feel a shift in your energy. The beauty of breathwork is that it’s always accessible, no matter where you are.
Maintain Good Posture While Working from Home
With makeshift home offices becoming the norm, posture often becomes an afterthought. But poor ergonomics can lead to more than just backaches—it contributes to fatigue, irritability, and decreased focus.
Set yourself up for mental and physical ease by adjusting your workspace. Make sure your monitor is at eye level and your back is supported—use a small pillow or folded towel if necessary. Sit with your arms and thighs parallel to the floor, wrists relaxed while typing, and elbows slightly bent instead of locked. Lastly, clear the clutter. A tidy space helps reduce mental overwhelm and allows for better cognitive clarity throughout the day.
Set Yourself Up for Better Sleep
Good sleep is the cornerstone of mental clarity and emotional regulation. Unfortunately, stress often hijacks our ability to fall and stay asleep. That’s why cultivating a calming bedtime routine and sticking to a schedule is essential, especially now.
Workforce Health coach Duane Milder recommends going to bed and waking up at roughly the same time each day—even on weekends. Turn off electronics at least an hour before bed; their blue light suppresses melatonin and keeps your brain alert. If you find yourself tossing and turning, try writing down your thoughts in a notebook, sipping herbal tea, or taking a warm shower to signal to your body that it’s time to wind down.
Sleep isn't just about energy—it's about mental protection. Restorative sleep helps your mind process emotions, strengthens memory, and equips you to handle stress more gracefully.
Stay Emotionally Connected, Even While Physically Distant
In a time when we're told to stay apart physically, it's easy to mistake that for emotional separation too. But connection doesn’t have to disappear—it just has to adapt. In fact, reaching out to others may be one of the most powerful ways to sustain your mental health during uncertain times.
Make a point to call or video chat with family and friends regularly, especially those who live alone. Host a virtual game night or watch a movie together online. Explore safe ways to support your community—whether it’s delivering groceries to a neighbor or donating to local aid organizations. These actions not only remind others they’re not alone—they reinforce your own sense of purpose and belonging.
As the world continues to shift and stretch under the weight of the pandemic, your mental health deserves protection just as much as your physical body. These aren’t luxury habits—they’re essentials. By moving your body, nourishing it well, carving out space for rest, and staying emotionally linked to others, you create a foundation of resilience that carries you through each day.
No one is immune to the emotional toll of this experience. But by approaching your mental health with intention and care, you give yourself the tools not just to cope—but to carry on with strength, self-awareness, and a steady heart.