The COVID-19 pandemic has not only posed a significant threat to our physical health but has also taken a profound toll on our mental well-being. For many Australians, mental health during the pandemic became a daily challenge — with uncertainty, isolation, grief, and job loss all combining to create levels of stress and anxiety that felt impossible to manage. As we continue to process the pandemic’s lasting effects, it is more important than ever to understand its psychological impact and develop evidence-based strategies to support recovery and resilience.

The Mental Health Impact of COVID-19

mental health during the pandemic has been affected at every level of society. The pandemic disrupted our daily lives, leading to a range of challenges including social isolation, financial instability, grief, and the sustained fear of contracting or transmitting the virus. A survey conducted by the Australian Bureau of Statistics found that one in five Australians reported high or very high levels of psychological distress during the pandemic. Rates of anxiety and depression rose sharply, with many people experiencing these conditions for the first time. Frontline workers, parents, young people, and those already managing pre-existing mental health conditions were among the most heavily affected groups.

The sense of collective trauma associated with the pandemic is real and lasting. Even as restrictions have lifted, many people continue to experience symptoms of post-traumatic stress, prolonged grief, and what psychologists refer to as “pandemic fatigue” — a deep exhaustion that goes beyond physical tiredness.

Coping Strategies for Mental Well-being

There is no single solution to supporting mental health during the pandemic and its aftermath, but a combination of evidence-based strategies can make a significant difference. Here are approaches recommended by mental health professionals:

1. Establish a routine

Structure and predictability help reduce anxiety. Even simple routines — consistent wake times, meals, and exercise — signal safety to the nervous system and create a sense of stability during uncertain times.

2. Stay connected

Isolation is one of the strongest risk factors for poor mental health during the pandemic and beyond. Prioritise regular contact with friends, family, and community — even brief check-ins have a measurable protective effect on psychological wellbeing.

3. Practise self-care

Sleep, nutrition, physical movement, and time outdoors all have well-documented benefits for mental health. These aren’t luxuries — they are foundations. Even modest improvements in these areas can meaningfully shift your mood and resilience.

4. Limit media consumption

Constant exposure to distressing news amplifies anxiety. Set intentional boundaries around news and social media consumption — choose specific times to check in rather than scrolling continuously throughout the day.

5. Seek professional help

If you are struggling, speaking to a psychologist or mental health professional is one of the most effective steps you can take. Evidence-based strategies for mental health such as Cognitive Behavioural Therapy (CBT) and Acceptance and Commitment Therapy (ACT) have been shown to be highly effective for anxiety, depression, and trauma recovery.

Building Resilience and Finding Hope

Supporting mental health during the pandemic requires building resilience — the capacity to recover, adapt, and find meaning through adversity. Resilience is not about being unaffected by difficulty — it’s about recovering, adapting, and finding meaning through adversity. Supporting mental health during the pandemic recovery means actively building the internal and external resources that help us bounce back. Here are evidence-informed ways to strengthen your resilience:

1. Focus on what you can control

The pandemic exposed how much lies beyond our control. Directing energy toward your responses, choices, and immediate environment reduces the helplessness that fuels anxiety and depression.

2. Practise gratitude

Research consistently shows that gratitude practices — noting three positive things each day — reduce stress, improve mood, and build a more balanced perspective. This is especially powerful during periods of collective difficulty.

3. Set realistic goals

Break large challenges into small, manageable steps. Each small win rebuilds the sense of agency and efficacy that prolonged stress erodes. Small, consistent habits compound over time into meaningful change.

4. Engage in meaningful activities

Activities that connect you to your values — creative pursuits, volunteering, learning, or simply spending quality time with loved ones — restore a sense of purpose that is central to psychological recovery.

When to Seek Help for mental health during the pandemic

If you or someone you know has been experiencing persistent low mood, anxiety, panic, sleep disturbance, or withdrawal from daily life for more than two weeks, it is time to reach out for professional support. mental health during the pandemic can decline gradually, and many people delay seeking help because they minimise their own suffering. You don’t need to be in crisis to deserve support.

At Mind Health, our experienced psychologists offer evidence-based therapy tailored to your individual needs. Whether you’re dealing with pandemic-related anxiety, grief, trauma, or burnout, personalised mental health support can help you move forward with greater confidence and resilience.

Frequently Asked Questions About mental health during the pandemic

Is it normal to still feel anxious after COVID restrictions ended?

Yes. Many people continue to experience anxiety, grief, and fatigue well after restrictions lifted. The psychological effects of prolonged uncertainty and loss take time to process. Sustained symptoms are a sign to seek professional support, not a sign of weakness.

How do I know if my mental health during the pandemic has been seriously affected?

Common signs include persistent low mood, difficulty sleeping, increased irritability, withdrawal from others, difficulty concentrating, and feelings of hopelessness. If these symptoms have lasted more than two weeks or are affecting your daily functioning, speak to your GP or a psychologist.

What types of therapy help most with pandemic-related mental health issues?

Cognitive Behavioural Therapy (CBT), Acceptance and Commitment Therapy (ACT), trauma-focused therapies, and mindfulness-based approaches have all shown strong evidence for treating the anxiety, depression, and trauma associated with the pandemic.

Useful Resources

If you need immediate support, the following Australian services can help:

• Black Dog Institute — Coronavirus Resources for Anxiety and Stress
• Beyond Blue — Coronavirus Mental Wellbeing Support Service
• Lifeline Australia — 13 11 14
• World Health Organization — COVID-19 Pandemic Resources