The devastating health and economic effects of the COVID-19 pandemic are hard to ignore, but its impact on mental health is often overlooked. The Chapman University COVID-19 National Mental Health Study recently uncovered some disturbing findings about the state of mental well-being in America. The reports demonstrate feelings of stress, anxiety and depression have skyrocketed during the pandemic. 

And while the most vulnerable and disadvantaged among us are undoubtedly struggling to cope during these difficult times, one of the most unanticipated effects of the pandemic is how people who previously considered themselves happy, healthy and socially connected before the pandemic are now experiencing the most precipitous declines in well-being. 

Indeed, a recent longitudinal study of college students found that those without preexisting mental health concerns are showing significantly greater declines in mental health than those who already had preexisting issues. The average healthy and happy person is ill-equipped to handle the social fallout of the pandemic and is finding themselves in uncharted territory without the tools to cope.  

There are several factors driving this mental health pandemic amongst previously “well” individuals. People are undergoing crises of identity because they are no longer able to engage in the activities by which they define themselves. They are instead faced with unstructured and unfamiliar situations that tend to get filled by endlessly scrolling through social media feeds or binge-watching hours of Netflix. 

This feeling of a drifting and purposeless life is compounded by the stress and anxiety that stems from the pandemic. This stress is uniquely detrimental because it is uncontrollable and has seeped into every aspect of our lives. In normal times, the ways most of us go about coping are anchored in social support. But the pandemic has shattered social networks and upended the social bonds we usually rely upon to thrive. 

As a result, our stress, anxiety and identity issues continue to plague us unchecked.

So, what are we to do? Fortunately, psychologists have developed an arsenal of techniques to help us through difficult times. Three approaches I will highlight here are practicing relaxation strategies, cultivating optimism and socially connecting with those around you. 

Practicing relaxation techniques, such as mindfulness meditation or deep breathing, does not need to be a spiritually intensive or time-consuming activity. Simply taking a brief walk outside and paying attention to the details of the natural world can calm your shaken nerves and clear your mind of anxious thoughts. 

Purposefully focusing on the positive things in life has also been shown to have powerful effects on combating the negativity stemming from stress. As Thanksgiving approaches, consider jotting down notes about three good things that happen each day or write a letter of appreciation to shift your cognition toward gratitude. 

Finally, and most importantly, our relationships are the social fabric of our lives that keep us mentally well. Although you may be unable to physically be with the friends and family you love, it is important to remember the importance of these relationships and do whatever you can to keep those connections strong. 

Call your friends and chat about nothing in particular, FaceTime your grandma and let her know what you are up to, make an effort to share quality time with those in your “bubble.” Use social media as a tool to connect with the ones you care about rather than as a crutch to daydream about the social lives of others. 

There will be no quick fix to these problems, but this is a unique time when we can add to our toolbox of wellness routines and learn new coping skills that will allow us to overcome difficulties and flourish in the days ahead. As Director of Contemplative Practice and Wellbeing Jay Kumar likes to say, “When your outside world feels out of control, let’s learn to control your inside world.” Stay calm, stay positive and stay connected. 

Some helpful links to help you build that toolbox of wellness routines:

Chapman University Health and Wellness

Centers for Disease Control and Prevention tips for managing stress during the pandemic

More strategies for coping during the pandemic