Managing Anxiety During the COVID-19 Pandemic: What You Need to Know

Updated March 29, 2023by BetterHelp Editorial Team

The COVID-19 pandemic may have brought a lot of stress and anxiety to individuals worldwide. With lockdowns, social distancing measures, and an uncertain future, there's no surprise that many people may be struggling to cope. Therefore we would like to take a closer look at the potential causes of anxiety during the pandemic and offer some helpful tips and resources for managing this common experience.

Don't Lose Yourself During The COVID-19; Find Mental Stability

Understanding Anxiety

Anxiety may be a normal and natural response to stress. It could be described as worry, nervousness, or unease about something with an uncertain outcome. During the COVID-19 pandemic, many people might be experiencing increased anxiety levels due to numerous sources of stress and uncertainty.

Potential Causes Of Anxiety During The COVID-19 Pandemic

There could be several factors that might be contributing to the high levels of anxiety during the pandemic. 

Some Of These Include:

Fear of contracting the virus: With the rapid spread of COVID-19, many individuals might be worried about getting sick. The news and media coverage of the pandemic might exacerbate this fear.

Financial stress: The pandemic has resulted in widespread job loss and economic uncertainty, which could be a significant source of anxiety for many people. This could be especially true for those struggling to pay bills or worried about losing their homes.

Loneliness and isolation: Social distancing measures and lockdowns might have forced many people to spend extended periods alone, leading to feelings of loneliness and isolation. This could be especially difficult for those who live alone or do not have strong social support networks.

Uncertainty about the future: The pandemic has created a great deal of uncertainty about the future, including when the pandemic might end, what the world might look like post-pandemic, and what the long-term impacts of the pandemic might be. This uncertainty could be a major source of anxiety for many people.

Tips For Managing Anxiety

While it might be normal to experience some anxiety during these challenging times, managing this experience and preventing it from becoming overwhelming might be essential.

Some tips for managing anxiety during the COVID-19 pandemic include:

Maintaining a routine: Establishing a daily routine could help provide structure and stability, which might help reduce anxiety. This could include getting up and going to bed at the same time every day, eating regular meals, and engaging in regular physical activity.

Staying active: Regular exercise and physical activity might help reduce stress and anxiety. Doing things like walking, participating in an online workout class, or simply doing stretching exercises at home.

Staying connected with loved ones: While social distancing measures might prevent in-person interactions, technology might help individuals stay connected with friends and family by trying video calls, texting, or simply reaching out to someone for a chat.

Practicing mindfulness: Mindfulness practices, such as meditation and deep breathing, might help individuals become more present at the moment and reduce feelings of anxiety.

Seeking support: Talking to a trusted friend, family member, or mental health professional might be a helpful way to manage anxiety. This could provide a space for individuals to express their thoughts and feelings and receive support and guidance.

Resources For Managing Anxiety

Many resources could be available for individuals seeking support in managing their anxiety during the COVID-19 pandemic.

Some of these include

Hotlines and helplines: Many countries may have established hotlines and helplines specifically for individuals who might be struggling with mental health during the pandemic. These resources might provide confidential and immediate support for those in need.

Online support groups: There might be numerous online support groups available for individuals looking for support and connection during these challenging times. These groups could provide a space for individuals to connect with others experiencing similar feelings and find comfort in shared experiences.

Mental health apps: There might be many mental health apps available that could provide tools and resources for managing anxiety, including mindfulness exercises, guided meditations, and coping strategies.

Mental health professionals: Individuals could also seek support from a mental health professional, such as a psychologist or counselor. These professionals might provide guidance and support in managing anxiety and offer therapy and other treatment options.

Try to remember that seeking help might be a sign of strength and not a weakness. With the proper support and resources, individuals could learn to manage their anxiety during the COVID-19 pandemic and find peace and stability.

Benefits Of Online Therapy

Online Therapy can be immensely beneficial for managing anxiety during the COVID-19 pandemic, as it offers individuals a safe space to discuss their thoughts, feelings, and experiences with someone well-equipped to provide guidance and support. Through therapy, individuals can learn how to better manage their anxiety through evidence-based strategies such as mindfulness, relaxation, and cognitive behavioral therapy. Moreover, online therapy is an increasingly accessible option for individuals who might not otherwise be able to access traditional in-person services. During the pandemic, many mental health providers have transitioned their practices to provide telehealth options that can be done from the comfort of home.

In uncertain times, it might be essential to ensure that individuals take care of themselves mentally and physically. Finding the right resources for managing anxiety might be a helpful way to do this.

Effectiveness Of Online Therapy

Don't Lose Yourself During The COVID-19; Find Mental Stability

Studies have shown that online therapy can be as effective as in-person therapy for managing anxiety. Online therapy offers individuals a safe and confidential space to talk about their experiences and receive guidance from a mental health professional, all from the comfort of home. Additionally, online sessions might provide more flexibility than traditional in-person appointments, allowing individuals to access services at times that are convenient for them. With evidence-based strategies such as mindfulness and cognitive behavioral therapy (CBT), online therapy could help individuals manage their anxiety during the COVID-19 pandemic and beyond.


Managing anxiety during the COVID-19 pandemic could be complicated and overwhelming. However, many resources are available to individuals who might be experiencing symptoms of anxiety or stress. These services could provide invaluable guidance in navigating this challenging time, from hotlines and helplines to online support groups and mental health professionals. Additionally, online therapy is an effective option for managing anxiety and could provide individuals with a safe space to talk about their experiences.

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