Even as life slowly returns to a new normal in the aftermath of the COVID-19 pandemic, many of us continue to deal with the lingering emotional and mental health challenges that isolation and uncertainty have triggered. The more quarantined and isolated we become—whether due to new variants or personal circumstances—the more uncomfortable our thoughts and feelings may emerge. You might begin to feel the weight of various losses you’ve been too busy to grieve, or notice anxious or depressing thoughts that were once easier to avoid.
If you’re experiencing anything like this, please know it’s normal. According to the American Psychological Association (APA), feelings of grief, anxiety, and stress have increased worldwide since the pandemic began. However, being aware of these potential issues and having a plan for how to respond can help promote mental and emotional healing during these ongoing transitions. Below are three suggestions on how you might manage uncomfortable emotions, thoughts, or grief arising during any quarantine or period of isolation.
1. Practice Mindfulness
Acknowledging that emotional discomfort may surface can make it feel less shocking or overwhelming when it does. Mindfulness involves observing your thoughts and feelings with curiosity rather than judgment—an approach supported by a 2021 National Institutes of Health (NIH) review, which found that regular mindfulness practice can help reduce stress and improve overall emotional well-being.
- Mindfulness Tools:
- Guided Apps: Try apps like Insight Timer or Headspace for daily mindfulness practices.
- Free Online Videos: YouTube offers a wealth of guided meditations—search for “mindfulness meditation” or “deep breathing exercises.”
- Self-Acceptance and Self-Kindness: Learning to accept yourself—flaws, fears, and all—doesn’t happen overnight. However, each time you choose to observe rather than judge your emotions, you’re practicing self-compassion and fostering emotional resilience.
2. Consider Professional Mental Health Support
Sometimes, overcoming uncomfortable emotions requires more than self-help strategies. Working with a professional mental health counselor can provide personalized tools to help you cope in healthy ways. Telehealth or online counseling options have increased significantly since 2020, and many counselors now offer services that you can access from the comfort of your own home.
- Insurance and Costs: If you have Medicaid, you may qualify for counseling free of charge. Otherwise, many insurance providers cover telehealth appointments.
- Convenience and Privacy: Telehealth sessions can be done from a private space at home, making it easier to fit therapy into a busy schedule or maintain social distancing.
- When to Seek Help: If you find that difficult emotions are interfering with daily activities, causing major distress, or persisting for an extended period, consulting a mental health professional could be beneficial.
3. Move Your Body to Release Emotional Tension
Physical activity is a well-documented stress reliever, as it helps the body release endorphins—the “feel-good” hormones that can counterbalance stress hormones like cortisol. Regular exercise, whether in the form of yoga, dance, or simply stretching, can help alleviate tension and improve mental health.
- Mind-Body Connection: Mindfulness practices can help you become aware of where you carry emotional tension—shoulders, neck, or lower back. Gently moving or stretching these areas can provide relief.
- Accessible Workouts: Search for free YouTube yoga videos or short dance tutorials. Facebook groups like “Work-IN with Lue” with Luella Pavey are also a great way to find supportive communities and guided sessions.
- Daily Routines: Setting aside even 15–20 minutes a day to move can have lasting benefits for both your emotional and physical health.
We Are in This Together
Although we might be physically separate, we’re all sharing similar uncertainties and vulnerabilities. If you’re finding it tough to cope, remember that reaching out—whether it’s to friends, family, or professional counselors—can make a crucial difference.
“Separate but together.”
As Katy Larson, LPCC, mentions:
“To become a client of Katy’s, please request her today at Kentucky Counseling Center.”
If you’ve been considering therapy or counseling, now could be the perfect time to take that leap toward improved mental well-being.
