As a mental health professional, I am seeing an increase in the rate of people dealing with anxiety and depression. While these issues have always been around, they have been occurring at a higher rate in the recent months and years.
The COVID pandemic hit and we all had to put our lives on hold. We were stuck at home, away from our jobs, friends, and family members. The loneliness and fear that followed have led to feelings of anxiety and depression in many people. We found ourselves isolated from the lives we were used to living. Everything became new, unfamiliar, and overwhelming. In addition, during this time, many of us lost friends and loved ones from COVID-19. We had to grieve alone and not be surrounded by the support of others. Now, as we attempt to adjust to the “new normal,” some may feel guilty for surviving and having the opportunity to move forward. The grief of losing people while being alone combined with the guilt of moving forward may lead to depression.
Over the last two years, we have had to adapt to these changes and how we deal with situations and emotions. We have grown to become so comfortable isolated at home that the transition of becoming more social may be challenging. As we are beginning to come out of the pandemic, many must readjust to being back in public and re-entering society. We need to learn how to socialize during these new times with new restrictions. Unfortunately, this transition may come with feelings of anxiety and depression, hesitation, and discomfort.
Some of us may feel anxious in the following situations:
- Crowded spaces surrounded by people
- Having to go back to working in an office after working from home for a year or more
- Fearing catching various illnesses
- Fearing leaving the comfort of your home
Many will find themselves unsure of the feelings that come with these experiences. As we move through these new or intensified challenges, it’s important to recognize that anxiety is a normal response to uncertainty and change. Our minds are designed to anticipate potential threats, which in the past helped humans survive. Today, the threats may not be physical danger but stressors such as health concerns, social pressures, or adapting to new routines. Understanding that anxiety is a natural, if sometimes uncomfortable, response can help us approach it with curiosity rather than judgment.
One way to manage these feelings is through gradual exposure. Instead of forcing yourself into situations that trigger anxiety all at once, consider taking small, deliberate steps. For example, if crowded spaces provoke stress, begin by spending short periods in moderately busy areas and gradually increase exposure as comfort grows. Similarly, returning to an office environment may feel overwhelming, but establishing a gradual schedule or combining remote and in-person days can help ease the transition. By approaching these situations incrementally, the brain can adapt, reducing the intensity of anxious reactions over time.
Mindfulness therapy and grounding techniques can also play a significant role in managing anxiety. Simple practices such as focusing on your breath, observing your surroundings without judgment, or noticing physical sensations in the body can anchor you in the present moment. Anxiety often arises from worrying about what might happen, and bringing attention back to the here and now helps prevent the mind from spiraling into “what if” scenarios. Over time, these practices can strengthen emotional resilience and provide tools to respond rather than react to stressors.
It is equally important to examine and challenge the thoughts that fuel anxiety and depression. Cognitive-behavioral strategies encourage individuals to identify negative or irrational thoughts and reframe them in a more balanced, realistic way. For instance, fearing leaving the comfort of home may be paired with thoughts like, “Something bad will happen if I go outside.” Challenging this thought with evidence-based reasoning—such as recalling times when going out was safe and enjoyable—can reduce fear and empower action. Journaling these experiences and reflections can further reinforce adaptive thinking patterns and track progress over time.
Social support is another crucial component in managing heightened anxiety. Even when anxiety tempts us to isolate, reaching out to trusted friends, family members, or peers can provide reassurance and perspective. Sharing experiences often helps normalize feelings and reduces the sense of being alone in the struggle. Support groups, whether in-person or online, can offer additional guidance and encouragement from those who understand similar challenges. Connection fosters a sense of safety, which is often the first step toward alleviating anxious feelings.
Physical well-being and lifestyle choices also impact anxiety levels. Regular exercise, adequate sleep, and balanced nutrition help regulate stress hormones and improve overall mental health. Exercise, even in small amounts, can release endorphins and create a sense of accomplishment, reducing both anxiety and depression. Mindful movement practices like yoga or tai chi combine physical activity with mental focus, offering dual benefits for the body and mind.
Lastly, professional guidance is a valuable resource. Therapists, counselors, and mental health professionals can help identify underlying causes of anxiety and teach evidence-based coping strategies tailored to individual needs. Therapy can provide a structured environment to process emotions, learn coping mechanisms, and create a personalized plan for confronting anxiety triggers. For some, combining therapy services with lifestyle adjustments and self-help techniques can yield the most sustainable results.
Anxiety may feel overwhelming, especially in times of change or uncertainty, but it does not have to control daily life. By approaching anxiety with awareness, patience, and practical strategies, individuals can regain a sense of agency and confidence. Each small step—whether practicing mindfulness, challenging thoughts, seeking support, or improving physical health—contributes to a stronger foundation for emotional resilience. Over time, these efforts can transform anxiety from a source of limitation into an opportunity for growth, self-awareness, and improved well-being.
