How to Improve Your Mental Health in Times of a Pandemic

The rapid spread of COVID-19 took the world by surprise. With millions affected, governments introduced strict health protocols such as social distancing and restrictions on social gatherings. For months, people stayed home, only going out when necessary. Busy streets became empty, and many were left alone with their thoughts.

The Pandemic’s Impact on Mental Health

One positive outcome during this period has been the chance to reflect on life and personal growth. However, the uncertainty and challenges brought by COVID-19 also placed a heavy burden on mental health.

According to the Centre for Addiction and Mental Health (CAMH), nearly 50% of Canadians reported worsening mental health since the start of the pandemic, with many feeling worried (44%) and anxious (41%). Added concerns include financial stress, job deadlines, loneliness, fear of infection, and even domestic abuse. The World Health Organization (WHO) warns that prolonged isolation may increase stress, anxiety, and depression.

Tips to Improve Mental Health During the Pandemic

1. Talk About Your Feelings

Your emotions are valid. Sharing your thoughts with someone you trust—or joining online support groups—helps relieve stress and builds stronger connections. Technology and social media make it easier to express yourself, stay connected, and find comfort in knowing others share similar struggles.

Talking about your feelings can:

• Provide new perspectives

• Help you find solutions

• Reduce stress and frustration

• Remind you that you are not alone

2. Create a Routine

Routines provide structure and stability during uncertain times. Simple habits—like exercising, setting work hours, or having regular meal times—can help you feel prepared for the day.

Experts note that routines reduce stress, create predictability, and may even prevent depression triggered by isolation and uncertainty.

3. Minimize News Consumption

Staying informed is important, but constant exposure to negative news can harm your mental health. Limit the time you spend reading or watching news updates, and focus on trusted sources to avoid unnecessary stress.

4. Take Breaks

Working from home often blurs the line between personal and professional life. Remember to rest—whether it’s a short walk, stretching, or simply stepping away from your desk. Listen to your body: if you’re exhausted, prioritize sleep and recovery.

5. Do Something You Enjoy

Engaging in activities you love—whether it’s painting, writing, exercising, or playing music—provides a healthy outlet for stress. Hobbies not only improve mood but also boost confidence and creativity.

6. Care for Others

Supporting others, even virtually, fosters connection and gratitude. Acts of kindness—whether checking in on friends, volunteering online, or caring for pets—reduce stress and improve overall happiness. According to the Mental Health Foundation, helping others can improve mood, self-esteem, and well-being.

Pets, in particular, provide companionship and comfort during isolation. Studies show that animals can ease anxiety, depression, and stress, offering emotional support during tough times.

Conclusion

The COVID-19 pandemic has challenged people worldwide to care for both physical and mental health. While adapting to the “new normal” is not easy, it is vital to prioritize your well-being.

By creating healthy routines, limiting stressors, practicing hobbies, and staying connected with others, you can protect your mental health during difficult times. Remember: though we may be physically apart, we are never truly alone.