COVID Anxiety: What It Is and 8 Ways to Cope

By now, everyone is familiar with COVID-19 and its many variants. But even though COVID is no longer a world emergency, many people still experience a range of emotions about COVID. These can range from mild anxiety to serious panic about the virus. 

If you’re feeling anxious about COVID, you’re not alone. In the first year of the COVID pandemic, anxiety and depression increased by 25% worldwide. And during the past 3 years, over 1 in 3 adults in the U.S. reported symptoms of anxiety and depression. 

Fortunately, there are strategies you can use to help you cope with these feelings and manage your anxiety. These strategies include changing your daily routines, building healthy habits, and shifting how you think about COVID. 

What is COVID anxiety?

COVID anxiety is when you feel worried or scared because of the coronavirus. For many people, this means feeling afraid that something bad will happen — like getting sick, ending up with long COVID, or dying. It can also cause physical symptoms. 

COVID anxiety is different for different people. So there can be a range of symptoms. 

Psychological or emotional symptoms of COVID anxiety can include:

• Thinking or worrying about COVID a lot

• Not feeling relaxed or safe in some environments

• Having trouble concentrating

• Experiencing memory problems

• Having problems sleeping

COVID anxiety can also cause physical symptoms, like: 

• Tiredness (fatigue)

• Upset stomach

• Constipation or diarrhea

• Sore or tight muscles

• Dizziness or lightheadedness 

• Changes in appetite

Can having COVID cause anxiety?

It’s not clear. There’s some evidence that COVID infection is linked to anxiety and depression, and they might be symptoms of long COVID for some people. Having long COVID can also cause financial, emotional, and physical problems that can lead to anxiety. 

Here’s the bottom line: More research is needed before experts can say whether COVID causes anxiety or if there’s something else going on.

8 tips to treat COVID anxiety

If you’re feeling overwhelmed or panicked about COVID, consider these eight tips to help manage anxiety.

1. Limit how much news you consume

Consuming too much news can worsen your anxiety. If you’re feeling overwhelmed by media coverage of COVID, stick to credible sources and try to minimize how much you consume. If you get anxious at night, avoid the news a few hours before bed.

Aim to limit your news consumption to 2 or 3 sources, for no more than 30 minutes each day. And check in to see if you’re actually getting any new information from the news. If not, you can likely skip it entirely for several days at a time.

2. Challenge irrational thoughts

When you give into irrational thoughts and beliefs, it can make a situation seem more dangerous and out of control. And this worsens anxiety. Making an effort to challenge irrational thoughts can help lower your COVID anxiety. 

Ask yourself whether your thoughts are helping or hurting you. 

For example, you may be afraid that you will catch COVID at a gathering and then spread it to more vulnerable people — like older family members. So, to be extra cautious, you end up spending less time with friends and family. And then you feel lonely and isolated. 

You can decrease your anxiety by looking objectively at the facts and coming to a more realistic conclusion. For example, here’s a more rational way to think in this case: There’s a risk that you might catch the virus, but by taking precautions, like wearing a mask, you will significantly decrease your risk. 

It’s also helpful to remember that vaccinations and medications — like Paxlovid — have made COVID less dangerous for most people over time.  

3. Find time to relax each day

Taking time to relax can help you manage your stress. For some people, this may mean taking a hot bath, reading a book, or meditating. You can also try breathing techniques to help feel calmer: 

• Sit in a comfortable space, and set a timer for 5 minutes. 

• Breathe in through your nose for 4 seconds, briefly hold in your breath, and then exhale through your nose for 6 seconds. 

• Continue this practice for the rest of the time. 

4. Stay connected with your support system

Humans are social creatures. If you have to limit contact with loved ones, it can lead to feelings of isolation and depression. Stay connected to your friends and family in whatever way you can — whether you’re stuck at home with COVID or just being careful when you go out

5. Build a routine

Sticking to a routine can be challenging, especially if you’re working remotely or balancing a lot. If you feel aimless or unproductive, write down a list of habits that you want to start. Next, write down how, when, and where you would practice these habits.

For example, maybe you want to start meditating. You might write, “I will meditate for 10 minutes in my bedroom every morning when I wake up.”

Then, set a goal that feels reachable and write it down. In this case, you might write, “I will meditate 3 days this week.”

6. Question your level of avoidance

If you have high levels of anxiety about COVID, you’re likely avoiding certain people, places, and things. Avoidance may relieve anxiety for a limited time. But avoiding things can worsen anxiety in the long run. 

When it comes to a health condition like COVID, it can be hard to know when avoidance is necessary and when it becomes extreme. For example, it’s still a good idea to keep a distance from someone who has COVID — especially if they have symptoms. But that doesn’t mean you need to avoid all people in general.

When you find yourself wanting to avoid a situation, ask yourself if there’s an actual threat and how cautious you need to be. Organizations like the World Health Organization (WHO) and the CDC have recommendations that can help you figure this out. You can also talk with a medical provider to understand which precautions make sense in different situations.

If you’re avoiding a lot of things, try to challenge yourself to step outside your comfort zone despite being anxious. To help tolerate the anxiety, you can use relaxation strategies, like deep breathing and mindfulness. Over time, things will get easier. 

7. Journal your thoughts

Whether you’re writing freely or following a prompt, journaling can be a helpful tool for expressing your thoughts and feelings. It can also help you think about whether your thoughts are rational.

8. Get professional help

If your anxiety about COVID is consuming your life, consider seeing a mental health provider. They can help you better understand your anxiety and teach you tools to cope with it. They can also help you as you make decisions about your daily life, based on your unique risk levels related to COVID. 

To find a therapist, you can call your health insurance company, speak with your healthcare provider, or search online for local mental health professionals. Many providers offer telehealth therapy sessions using phone or video calls. 

Is it normal to feel anxious about COVID?

Feeling anxious about your health from time to time is normal — especially when it comes to COVID. In fact, having some anxiety can motivate you to maintain good habits like washing your hands more frequently or staying home if you have a cough or a fever. 

But severe anxiety can be debilitating. You may have too much anxiety about COVID if you: 

• Think about it for most of the day

• Can’t concentrate because of your anxiety

• Have difficulty sleeping or eating

COVID and mental health: When to get help 

If your COVID anxiety is overwhelming, it might be time to get help. This is especially true if your anxiety gets in the way of your daily life. Signs that you may need professional help include:

• You’ve had symptoms for 2 weeks or longer.

• You’ve tried making changes on your own, but they haven’t helped.

• You’re having trouble taking care of yourself.

• You’re not eating or sleeping well.

• You’re struggling at work, school, or home.

• You’ve stopped doing activities you normally enjoy, like seeing friends.

• You’re having a hard time leaving the house.

• You’re using drugs or alcohol to “self-medicate.”

• You’re irritable with other people, or get angry easily.

• You’re having a lot of physical symptoms.

If any of these describe you, think about reaching out to your healthcare provider. They can help you understand whether your anxiety is related to COVID or if another anxiety disorder or medical condition might be causing your symptoms. They can also suggest treatments to help you feel better. 

How can you help children cope with anxiety about COVID?

Children and teens may also have anxiety about COVID, especially if they’re exposed to false information or mixed messages. The best way to help your child depends upon their age and maturity level. But you can also consider the general strategies below.

Stay calm when talking about COVID

Remember that you’re a model for your child. If they see you panicking, their anxiety will go up, too. Make an effort to stay calm when talking about COVID — both when you’re talking to them directly and when they might overhear you. 

Stick to the facts, keep it brief, and allow for questions

Most children and teens are used to living with COVID, so not talking about it can be confusing. But sharing lots of information with them can be overwhelming. You want to balance being open and honest with not sharing too much. 

When talking to children, explain the basic facts and don’t go into unnecessary detail. Give them a chance to talk about how they feel and ask questions. 

Explain how they can reduce their risk

Giving your child information about things they can do to keep from getting COVID can increase their sense of control over the situation. Talk about how properly washing their hands and eating and sleeping well can help keep them healthy.

Limit your child’s exposure to news 

Just how much you should limit your child’s exposure to news depends on their age. Young children should hear about COVID from you and not the news. But older children may want to read or watch coverage of COVID to feel more aware. While you can let them access the news, try to limit it to once a day. 

Remember that your children watch your habits, so stick to the limits that you set for yourself as well.

Where to get information about COVID

There’s a lot of information about COVID from a variety of sources. Some media outlets use scientific and medical sources to inform their coverage But others rely on personal opinion. It’s good to be aware of where your information is coming from. That’s because getting false or exaggerated reports may increase your anxiety. 

In general, look for information about COVID from credible health sources that rely on the latest research. Consider looking for information from organizations like the: 

• CDC

• WHO 

• National Institutes of Health (NIH) 

For more information on how to help you and your family with COVID anxiety, you can look to the:

• Substance Abuse and Mental Health Services Administration (SAMHSA)

• National Child Traumatic Stress Network (NCTSN)

If you’re having a hard time dealing with your anxiety, you can also reach out to SAMHSA’s Disaster Distress Helpline. You can reach a trained counselor by calling or texting 1-800-985-5990. The helpline provides confidential crisis counseling as well as connections to local resources. 

If you’re experiencing thoughts of self-harm of suicide, contact the National Suicide & Crisis Lifeline by calling or texting 988. You can also chat with a counselor online.

Why trust our experts?

Written by:

Emily Guarnotta, PsyD

Emily Guarnotta, PsyD, is a licensed clinical psychologist and certified perinatal mental health professional with over 10 years of clinical experience.

Edited by:

Sophie Vergnaud, MD

Sophie Vergnaud, MD, is the Senior Medical Director for GoodRx Health. An experienced and dedicated pulmonologist and hospitalist, she spent a decade practicing and teaching clinical medicine at academic hospitals throughout London before transitioning to a career in health education and health technology.

Reviewed by:

Sarah Gupta, MD

Sarah Gupta, MD, is a licensed physician with a special interest in mental health, sex and gender, eating disorders, and the human microbiome. She is currently board certified by the American Board of Psychiatry and Neurology.

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