COVID-19 and Mental Health: How the Pandemic Changed Us

COVID-19 turned life upside down in a matter of weeks. It wasn’t just about masks or missing birthday parties—it was about suddenly feeling alone, stressed, or unable to focus on even small tasks. A lot of people who rarely struggled with anxiety or depression before 2020 found themselves lying awake, overthinking every cough or headline. Those who already had mental health issues? Everything got tougher.

One thing a lot of us learned: Stress doesn't announce itself with flashing lights. For me, suddenly juggling video calls with making PB&Js for Cody and Francesca left my mind on permanent overdrive. It wasn't just my kids acting cranky; it was all of us missing routines, hugs, and that simple feeling of normal.

If this sounds familiar, you aren’t alone. The ways we connect, relax, and take care of ourselves got a reality check. But this forced pause also made some strategies clearer, from short walks outside to actually reaching out when things get tough. Real mental health help starts from small, practical steps—not from waiting for things to go back to the way they were.

• Lockdowns and Loneliness: The Social Impact
• The Stress We Didn't See Coming
• Kids, Teens, and the Home-School Juggle
• Frontline Workers: Burnout and Bravery
• Spikes in Anxiety, Depression, and Substance Use
• Building Better Habits: What Helps Now

Lockdowns and Loneliness: The Social Impact

When COVID-19 swept through the world, the sudden lockdowns weren't just about staying safe. They cut off our daily routines, workspaces, and the tiny chats at the grocery store that actually help us feel human. According to a 2021 research brief by the World Health Organization, global rates of loneliness spiked, especially for people living alone or already dealing with health challenges. Young adults and seniors were hit hard, but honestly, almost everyone felt the sting.

The mental health hit came fast. In one real survey from the CDC, by June 2020, a whopping 40% of American adults reported struggling with mental health or substance use. Why? Because we need other people. Social distance meant missed milestones, postponed celebrations, and a whole lot of FaceTime that just didn’t cut it for real hugs or shoulder-to-lean-on moments.

Kids missed out on playgrounds and pep talks. Teens—like my Francesca—felt trapped without their friends. Older adults wrestled with the realization that digital cuddles weren’t the same as a hand squeeze. Loneliness isn’t just feeling sad; it’s linked to sleep problems, higher stress, and even more physical illness overtime.

So, what can help make that isolation feel less heavy? Here’s what actually moves the needle for mental health during extended isolation:

• Schedule regular video or phone calls, not just texts. Hearing a real voice matters more than you think.
• Join online groups for whatever you care about—parenting, books, cooking—because shared interests can spark meaningful chats.
• Get outside safely—just seeing other people, even at a distance, keeps you grounded in the real world.
• Check in on neighbors, especially if they’re older or live alone. Sometimes just asking, “How are you today?” makes a real difference.

Don’t brush off loneliness as something small. The COVID-19 pandemic proved it can snowball fast. If you spot warning signs like ongoing sadness or feeling cut off, it’s time to connect in whatever way you can. Even the smallest effort helps fill the social gap.

The Stress We Didn't See Coming

The COVID-19 pandemic didn’t just touch our physical health—it blindsided millions with a new kind of stress. In early 2020, the World Health Organization found that stress and anxiety spiked across all age groups, even among people who thought they had it all together. Talking to friends and reading the news suddenly got overwhelming, like the world was spinning out of everyone’s control.

One major stressor was uncertainty. We weren’t sure if we could visit grandparents, when schools would open, or even if our jobs would last. Research from the Kaiser Family Foundation showed that by mid-2020, over 50% of U.S. adults said worry and stress over the virus hurt their mental wellbeing. That’s not just a number; it’s people stuck in their kitchens at midnight, running through worst-case scenarios in their heads.

For many, regular ways to let off steam disappeared almost overnight. Gyms closed, movie nights with friends were canceled, and simple things like grabbing coffee felt risky. Parents worried about keeping kids healthy and entertained. Teachers learned new tech on the fly. Folks living alone got hit twice as hard, losing the daily interactions that kept them grounded.

Finances added fuel to the fire. Layoffs, furloughs, and pay cuts were suddenly everywhere. Money stress is one of the fastest ways to ramp up mental health struggles, and the pandemic made that clear for millions. The American Psychological Association called 2020 the most stressful year in modern history—no surprise if you think back to how most people felt after just a few months of "new normal."

There are a few ways to recognize this kind of stress creeping in:

• Headaches, stomach troubles, or feeling tense all the time
• Getting irritable over little things
• Feeling tired even after sleeping a full night
• Finding it hard to focus or enjoy stuff that used to be fun

If you experienced any of this, you weren’t alone. Nobody saw this wave coming, but there are practical ways to deal with it—like setting boundaries for news, building new routines, and reaching out to someone even if it feels awkward at first. Addressing stress isn’t a luxury; it’s something everyone needs, especially when life throws us curveballs like a global pandemic.

Kids, Teens, and the Home-School Juggle

Remember the early months of school closures? Most parents were handed a messy mix of online classes, worksheets, and digital meetings, all while trying to keep the peace at home. Kids as young as five were glued to screens, while teens tried to learn algebra on the couch, often feeling unmotivated or just plain lost.

Here’s the thing: the ripple effect on mental health for kids and teens has been massive. According to the CDC, in just the first year of the pandemic, the percentage of teens reporting feelings of hopelessness or sadness shot up to 44%—that’s almost half of all high schoolers. Younger children showed more mood swings, outbursts, and trouble sleeping.

Age Group	Common Challenges	Reported Increase (%)
Children (6-12)	Attention problems, anxiety	31
Teens (13-18)	Depression, isolation	44

In our house, patience wore pretty thin on those long days. Cody, for example, missed his soccer team. Francesca would get frustrated with glitchy video calls and wanted to talk to friends in person—not just on FaceTime. School assignments piled up. Motivation dropped. Arguments sparked over silly things, like who got to sit near the charger.

So, what actually helped? A few strategies made life smoother, or at least less stressful:

• Setting up simple routines—even loose ones, like snack breaks or time outside—helped anchor the day.
• Staying honest with kids about what’s happening eased some anxiety. Kids aren’t fooled by, “It’ll be fine,” if nobody knows what’s coming next.
• Getting the school counselor involved gave my daughter a trusted adult to talk to, especially when friendships got tricky over Zoom.
• Choosing one or two daily goals for schoolwork, rather than chasing perfection, made things less overwhelming.

For teens especially, keeping some form of social connection—whether through video games, group chats, or socially-distanced meetups—was huge. The American Academy of Pediatrics even highlighted this as key for emotional growth and stability.

Teachers have shared that some kids who thrived before struggled with the switch, and vice versa. The takeaway? Every kid’s experience is different. If you’re dealing with fallout now, you aren’t behind—it’s more common than you might think. Steady, small habits can make a real difference, and it’s always okay to ask for help if things feel sticky.

Frontline Workers: Burnout and Bravery

No group was hit harder during the COVID-19 pandemic than frontline workers. Nurses, doctors, grocery clerks, and delivery drivers kept the world moving while most of us stayed home. These jobs suddenly felt like a high-wire act, and the toll on mental health was serious.

Hospitals filled up fast, and staff often worked double shifts with not enough breaks. Personal protective equipment (PPE) shortages made people nervous about bringing the virus home. It wasn’t just “work stress”—it was fear and pressure rolled into one, every day. A 2021 CDC report found that 53% of public health workers reported symptoms of depression, anxiety, or PTSD. Nurses saw the worst of it, reporting burnout in record numbers—one survey found over 60% of nurses had trouble sleeping or felt emotionally exhausted by late 2020.

Frontline Role	% Reporting Burnout	Top Concern
Nurses	60%	Emotional exhaustion
Doctors	41%	Fear of spreading COVID-19
Public Health Staff	53%	Depression/PTSD

What helped? It wasn’t fancy solutions. It was stuff like hospitals offering counseling on-site or letting teams debrief after tough days. Grocery stores started scheduling breaks so staff could catch their breath. And just having a few coworkers to vent with made a big difference.

• If you’re a frontline worker (or love someone who is), simple routines matter—short walks, deep breaths, or quick check-ins with friends can help tackle stress before it piles up.
• Some organizations now give days off for mental health or offer free online therapy—don’t ignore these perks, even if you feel fine.
• If you’re managing a team, ask about best times for breaks and listen for signs of burnout. It can be as simple as swapping a shift or lending an ear.

The truth? Burnout is real, but so is the strength that frontline workers showed through those waves of crisis. The key now is holding onto that bravery—and demanding better support—before the next big challenge hits.

Spikes in Anxiety, Depression, and Substance Use

Let's get real—stress didn't just go up a notch during COVID-19. It exploded. Global surveys in 2021 showed anxiety rates almost doubled in some countries. People who never thought much about their mental health before the pandemic found themselves googling symptoms late at night. That's because uncertainty, isolation, and worries about health and money mess with our heads more than we realize.

Depression also shot up, not quietly either. In the first year of the pandemic, the World Health Organization reported a 25% increase in rates of depression and anxiety worldwide. It didn’t matter if you were a teenager missing prom or a parent trying to hold things together—this hit all ages.

Something else happened, too: More folks turned to things like alcohol, cannabis, or even old smoking habits as coping mechanisms. A study from The Lancet in 2022 pointed out alcohol sales in the U.S. jumped by more than 20% during the first few months of lockdown. That’s not just numbers—those are people trying to find ways to handle stress when healthier outlets felt out of reach.

Issue	2019 Rates (Global)	2021 Rates (Global)
Anxiety Disorders	~298 million	~374 million
Depressive Disorders	~193 million	~246 million
Alcohol Use (U.S. only, liters per adult/yr)	8.7	10.5

Why did this happen? Most typical routines went out the window—no gyms, no meet-ups at coffee shops, no after-school sports for the kids. Screen time replaced face time, and those "just one glass of wine" nights got more frequent for a lot of folks. Sleep got messed up. Eating habits changed. The world felt unpredictable and that’s the perfect storm for mental health problems.

If you or someone you care about noticed these habits ramping up, you’re not weird—you’re human. The key is spotting it early and not ignoring it. There’s no shame and, honestly, most people are dealing with some version of the same story. For actual steps that make a difference, think about:

• Sticking to regular sleep and meal times (even if it’s just you in pajamas through Zoom calls)
• Swapping one glass for a cup of tea or water every once in a while
• Checking in with friends or family, even if it’s just a text
• Reaching out for professional help when things feel too heavy—there are hotlines and virtual counseling now, way more accessible than before

This whole pandemic thing showed how fragile and strong people can be at the same time. If your anxiety, depression, or use of substances spiked, you’re not alone. Getting help or making small changes can really turn things around—even if the world still feels a bit upside down. By actually talking about mental health—instead of brushing it off—we can all start to heal.

Building Better Habits: What Helps Now

When life feels upside down, small habits can make a big difference—even for something as big as mental health during COVID-19. We all know that “self-care” gets thrown around a lot, but researchers from Harvard and the CDC have shown that specific daily habits really lower stress and boost mood. What actually works, especially with work, kids, and constant change?

Here's what experts and regular people say makes a difference:

• Stick to a routine. Even just waking up and going to bed at the same time can help your mind settle down. Throw in a five-minute stretch or making your bed—it helps start the day on purpose.
• Move—any way you can. Walking the dog, dancing in the kitchen, or quick YouTube workouts all count. The World Health Organization found that even 30 minutes a day of light movement lowers anxiety and boosts sleep.
• Stay connected (for real). Being alone messes with headspace. Regular phone calls, family dinners, or silly group chats help a lot. Face-to-face over video is better than texting, but anything beats playing lone wolf.
• Set news limits. Too much bad news fires up stress hormones. Experts at Mayo Clinic recommend picking a couple of times a day to check updates instead of doomscrolling all night.
• Find a tiny joy. A funny cat video, good cup of coffee, fresh air, or a hobby—micro-moments of joy add up faster than you might think.
• Don’t skip professional help. Therapy isn’t only for crisis mode. Many places offer online sessions now, and support lines are just a call or text away. Early help usually makes things easier, not harder.

I found that setting one realistic goal each day kept me grounded—some days it was as basic as going outside with Francesca and Cody for ten minutes. There’s no magic fix, but building these habits can give you a bit of normal back, no matter what curveballs come along.