COVID-19 and your mental health

Feelings of distress about COVID-19 may come and go. But they are still an issue for many people. COVID-19 can affect mental health in different ways.

Mental health can be affected by COVID-19 because of:

• Worry about getting sick.
• Stress during illness or while caring for someone who is sick.
• Isolation.
• Sleep trouble or insomnia.
• Managing symptoms that don't go away.
• Mental health risk factors that existed before COVID-19 illness.

Healthy self-care choices can help you cope with COVID-19 or other challenges you may face. Knowing when to get help can be an essential self-care action.

After recovering from COVID-19, some people report slower thinking or difficulty concentrating or paying attention. This is often called brain fog. It can make new information harder to memorize, or it can make information harder to recall.

People who have COVID-19 may have trouble sleeping. Sleep that doesn't make you feel restored or rested may worsen symptoms. That can make it even harder to function during the day. People with COVID-19 also may feel anxious or depressed during the illness.

If symptoms of COVID-19 linger for months, this illness is often called long COVID or post-COVID-19 syndrome. Dealing with these lingering symptoms and their consequences may affect daily routines involving family life, work, school and relationships.

Stress and worry are common during a crisis. Pay attention to how much you're worrying. Does it feel overwhelming? Are you worrying throughout the day? Is worry affecting your sleep? Also take note of how often you feel sad, angry, lonely, hopeless, anxious or afraid.

Keep track of how often you have trouble focusing. Note any changes in appetite, substance use, body aches and pains, and changes in sleep patterns. Notice if you or someone you care for has stopped doing activities because of sadness or feeling hopeless.

These feelings may come and go over time. But if these feelings don't go away, or they affect your sleep or make it hard to do daily activities, it's time to ask for help.

If you are worried about yourself or someone else:

• Contact a member of your care team or a mental health professional. Someone may be able to see you in person or talk over the phone or online.
• Reach out to a friend or someone you trust.
• Get support from someone in your community.

• Contact your healthcare professional or a mental health specialist.
• Contact a suicide hotline. In the U.S., call or text 988 to reach the 988 Suicide & Crisis Lifeline, available 24 hours a day, seven days a week. Or use the Lifeline Chat. Services are free and confidential.

You also can call the hotline if you are worried about someone else or are in a crisis but not suicidal.

You may be able to get counseling or a mental health appointment through an employer's employee assistance program. Or check information and treatment options from groups dedicated to mental health. Examples are the National Alliance on Mental Illness (NAMI), the Substance Abuse and Mental Health Services Administration (SAMHSA), and the Anxiety and Depression Association of America.

The risk of mental health symptoms while ill with or while recovering from COVID-19 can depend on factors such as age, work, social support, health habits and mental health history.

People with a history of mental health conditions, such as depression or anxiety, may have a higher risk of mental health symptoms after COVID-19 illness. Also, people with long COVID may have mental health symptoms or conditions as part of that illness.

Other groups, including healthcare professionals and children, reported higher levels of mental health challenges during the pandemic. But this may not raise their long-term risk of mental health challenges after COVID-19 illness.

Some people may use unhealthy ways to cope with anxiety or stress related to COVID-19. This can include misuse of alcohol or drugs. Some people may avoid interacting with people or focus on only one activity, such as work. Others may be more sedentary. These ways of coping may make symptoms worse over time or create new issues.

Self-care actions can help you manage all kinds of stress in your life. Examples are getting enough sleep, building healthy social support, taking part in physical activity and using relaxation methods. These actions can help manage stress and encourage resilience, especially during challenging times.

Mental health coping actions can start with deciding how much news and social media is right for you. Use trusted sources, and limit how much time you spend on news or social media if you notice that it makes you feel anxious or upset. For example, limiting your exposure to news to about 15 to 20 minutes a day, once or twice a day can be helpful. (medical expert) But stay informed, so you can take practical steps for your safety and the safety of others.

Other healthy self-care tips are:

• Relax and recharge. Many people benefit from relaxation exercises such as mindfulness, deep breathing, meditation and yoga. Find an activity that helps you relax, and try to do it every day, at least for a short time. Fitting time in for hobbies or activities you enjoy can help manage feelings of stress.
• Stick to your health routine. If you see a healthcare professional for mental health services, keep up with your appointments. People with a history of mental health conditions may benefit from learning about mental health symptoms that are possible after COVID-19 illness.
• Stay in touch and connect with others. Family, friends and your community are part of a healthy mental outlook. Together, you form a support network for concerns or challenges. Social interactions, over time, are linked to a healthier and longer life.

Healthy self-care tips start with the basics. Give your body what it needs, and avoid what it doesn't need.

Some tips for taking care of your body are:

• Get the right amount of sleep for you. A regular sleep schedule, which means you go to bed and get up at similar times each day, can help improve the quality of your sleep.
• Move your body. Regular physical activity and exercise can help reduce anxiety and improve mood. Any activity you can do regularly is a good choice. That may be a scheduled workout, a walk or even dancing to your favorite music. Walking with a family member, friend or neighbor can add in extra social support.
• Choose healthy food and drinks. Focus on fruits, vegetables, whole grains and healthy proteins. Limit food or drinks with added sugar, fat or salt.

Some things to avoid include smoking, vaping, or using alcohol or drugs. These may seem like ways to cope with stress or anxiety. But over time, these choices can cause their own problems. For example, if you smoke tobacco or vape, your risk of serious illness with COVID-19 goes up.

Beliefs that are negative or unfair, called stigma, can make people feel alone or even abandoned. During the COVID-19 pandemic, stigma based on concerns, misinformation or bias affected some groups.

Health-related stigma and discriminatory behavior can affect people with many medical conditions. It has long been a problem for people with conditions such as Hansen's disease (leprosy), HIV, diabetes and mental illness.

You can help end COVID-19 stigma and unfair behavior when you:

• Get the facts about COVID-19 or long COVID. Use reputable sources, and if you have questions, talk with a member of your care team.
• Listen to people affected by COVID-19-related stigma.
• Speak up if you hear or see myths or misinformation about COVID-19 or people with the illness.

The virus that causes COVID-19 may still be a concern for many people. If it's a concern for you, make time for healthy coping actions, such as sleep, physical activity, social support and relaxation practices. These can help you manage stress during challenging times.