The Rise of COVID Anxiety: Recognizing Symptoms and Coping Strategies

Published on: February 12, 2021
Updated on: February 12, 2024
Author: Kentucky Counseling Center

The global COVID-19 pandemic has altered our everyday lives, from staying indoors to practicing physical distancing. While these measures help protect our physical health, the resulting changes have triggered a rise in anxiety, fear, and overall stress. If you find yourself feeling overwhelmed, you’re not alone. Below, we discuss the mental health impact of COVID-19, how to differentiate the virus’s physical symptoms from anxiety attacks, and practical strategies for managing pandemic-related anxiety.

How COVID-19 Affects Mental Health

Isolation and Fear of the Unknown

For many, the isolation that comes with quarantine or social distancing can increase feelings of loneliness and uncertainty. The unpredictability of infection rates, emerging variants, and new safety guidelines compounds anxiety levels.

Stigma and Discrimination

Patients diagnosed with COVID-19 sometimes face discrimination or fear from others, which can lead to guilt, shame, or even depression. Compassionate care and open communication—through video calls or text messaging—can help reduce these negative feelings and encourage emotional support.

Anxiety Spreading Beyond the Patient

When a loved one is diagnosed, worry and stress can easily ripple throughout their support network. Family members and friends may develop heightened fear of contracting the virus themselves or may experience sleepless nights over their loved one’s condition.

Authoritative Link: According to the World Health Organization (WHO), providing non-judgmental support to individuals with COVID-19 is crucial for preventing anxiety and depression.

COVID-19 or Anxiety? Telling the Difference

One complicating factor during the pandemic is that anxiety attacks can mimic some COVID-19 symptoms—specifically chest pain, shortness of breath, and palpitations. Here are key points to help distinguish between the two:

Common COVID-19 Symptoms

• Fever or chills
• Persistent dry cough
• Shortness of breath or difficulty breathing
• Fatigue and muscle aches
• Loss of taste or smell
• Gastrointestinal issues (e.g., diarrhea, nausea)

Common Anxiety (Panic Attack) Symptoms

• Chest tightness or pain (typically lasting 5–20 minutes)
• Rapid heartbeat or palpitations
• Sweating, chills, and trembling
• Nausea, tingling, or numbness
• Hyperventilation (feelings of choking or breathlessness)

The shortness of breath in COVID-19 persists and is often accompanied by fever or cough. In contrast, the breathlessness from anxiety attacks generally subsides after a few minutes. If you experience fever, flu-like symptoms, or prolonged breathing difficulties, contact a healthcare professional for proper evaluation. If anxiety is constant or worsens over time, consider reaching out to a mental health counselor or therapist.

Related: Can Online Counseling Help My Anxiety?

Strategies to Reduce COVID-19 Anxiety

1. Limit News Consumption

Staying informed is essential, but overexposure to pandemic-related news can fuel anxiety and fear. Choose reliable sources (e.g., Centers for Disease Control and Prevention, WHO) for updates, and set a specific time of day to check for new information rather than scrolling endlessly.

2. Nurture a Healthy Body and Mind

• Boost Immunity: Adequate sleep, balanced diet, regular exercise, and hydration fortify your immune system.
• Positive Thinking: Cultivate gratitude, and focus on daily achievements to offset stressful news.

3. Stay Connected With Loved Ones

Even with travel restrictions or social distancing:

• Schedule video calls or virtual dinners.
• Organize group chats with family and friends.
• Lend an ear to someone else’s concerns; empathy often reduces mutual anxiety.

4. Incorporate Stress-Reduction Activities

• Meditate: Try guided mindfulness apps or short breathing exercises.
• Learn New Skills: Engaging in hobbies like painting or minor home improvements can redirect anxious thoughts.
• Create Structure: Sticking to a daily schedule or to-do list helps maintain a sense of normalcy.

5. Manage Physical Symptoms Mindfully

If you notice chest pain, shortness of breath, or other overlap symptoms:

• Document: Note the symptom’s duration and intensity.
• Consult: Call a healthcare provider for guidance before rushing to the hospital.
• Stay Calm: Anxiety-driven shortness of breath typically subsides with relaxation techniques, whereas COVID-19 symptoms persist and worsen over time.

Seek Professional Help for Anxiety

If pandemic-related anxiety begins to interfere with your daily life—impacting sleep, work, or relationships—professional intervention may be beneficial. Telehealth counseling offers safe, convenient access to licensed therapists and psychiatrists. Platforms like Kentucky Counseling Center provide virtual sessions, ensuring you can receive personalized support from home.

Why Early Intervention Matters

• Prevent Escalation: Stopping anxiety from spiraling into depression or panic disorders can significantly enhance quality of life.
• Skill Development: Therapists can teach coping mechanisms tailored to your situation, helping you address not just immediate stress but also future challenges.
• Reduced Isolation: Online therapy combats loneliness and offers a supportive community, even in times of social distancing.

Conclusion

The COVID-19 pandemic is an ongoing health crisis affecting both our physical safety and mental well-being. While it’s crucial to take recommended preventive measures—face masks, hygiene, and distancing—addressing pandemic-related anxiety should also be part of your self-care routine. By limiting negative news consumption, staying connected with loved ones, and seeking professional help when necessary, you can better navigate the daily uncertainties during this challenging period.

Remember, anxiety is a natural response to prolonged stress, but it doesn’t have to overwhelm you. With mindful strategies and supportive resources, you can maintain a stronger sense of calm, resilience, and mental health—no matter what the future brings.