Long COVID Mental Health: 7 Coping Strategies for Anxiety & Depression
Professional GP advice, anytime, anywhere
Navigating life with Long COVID can feel like walking through a fog—each step uncertain, each breath heavy. Alongside lingering physical symptoms, many people find their mental health under siege. Anxiety can flare at the simplest thought of an unexpected symptom, and depression can settle in when routines collapse. Yet, you aren’t powerless. By weaving thoughtful, compassionate practices into your day, you can reclaim a sense of agency and nurture emotional well-being even amid the unpredictability of Long COVID.
Below, discover seven in-depth strategies to help soften anxiety’s edge and brighten the shadows of low mood. These approaches are grounded in real-world experience and mental health expertise, designed for everyday life, and rich with practical insight.
1. Establish a Consistent, Flexible Routine
When your energy ebbs and flows unpredictably, it’s tempting to either seize every ounce of vitality or surrender to endless rest. Instead, carving out a gentle rhythm can anchor your days without feeling restrictive. Start by identifying two or three key activities—perhaps a mid-morning stretch, a light walk after lunch, and an evening wind-down ritual. Slot these into broad time frames rather than rigid hour-by-hour plans: aim to move your body “sometime after breakfast,” or spend “around 20 minutes” on a creative hobby in the afternoon. This approach gives your brain enough structure to reduce decision fatigue but enough leeway to honour your body’s signals. Over time, celebrating each completed block—no matter how small—can create a cascade of positive momentum, reminding you that you remain an active participant in life.
By sketching out your day, you allow space for rest without losing all sense of purpose. For example, you might plan to:
Wake up around the same time each day
Dedicate 30 minutes to a calming activity (reading, tea time, journaling)
Build in short rest breaks after any physical effort
Remember, the goal isn’t perfection. If you need an extra nap or a day off, that flexibility is part of the routine too. Over time, this balanced rhythm can reduce the mental drain of decision-making and give you small wins to celebrate.
2. Move Your Body with Gentle Activity
Movement may feel like the last thing you can manage, but even the smallest gesture sends a powerful message to your mind: you’re not stuck. Think of activity as an invitation rather than an obligation. You might begin with a five-minute stroll around your living room, or practice seated yoga poses while listening to soft music. Notice how your body responds — if you feel a gentle warmth or a slight release of tension, acknowledge that progress. Gradually extend your sessions by a minute or two as you feel able. What matters most isn’t the duration or intensity, but the act of tuning in and discovering what feels nourishing on any given day. Over time, these micro-movements accumulate, bolstering your confidence and smoothing out the sharp edges of anxiety.
3. Practice Mindful Breathing and Grounding Techniques
When anxiety spikes, your breath can slip into rapid, shallow patterns — fuelling a feedback loop of panic. Consciously slowing down and deepening your breath interrupts that loop. Try this simple exercise:
Sit comfortably with your back supported.
Place one hand on your chest and the other on your belly.
Inhale slowly through your nose for a count of four—feel your belly rise more than your chest.
Hold for two counts.
Exhale gently through pursed lips for a count of six.
Repeat this cycle five times. You can also anchor yourself through grounding: notice five things you can see, four things you can touch, three sounds you can hear, two smells you can identify, and one taste in your mouth. These practices draw your mind away from spiralling worries and back to the present moment.
4. Cultivate Social Connection—Even in Small Doses
Long COVID can make socializing feel like scaling a mountain when you’re running low on fuel. Yet human connection is one of the most potent antidotes to isolation. Reach out in ways that feel manageable: send a text to an old friend with a funny memory, record a short voice note to a sibling updating them on your day, or post a question in an online Long COVID support group. If video calls feel too taxing, consider audio-only chats or even asynchronous messages. The quality of your interactions matters far more than quantity; a five-minute meaningful exchange can leave you feeling seen and supported. Over time, these pockets of connection weave a safety net that cushions the rough days and amplifies moments of joy.
5. Seek Professional Support
Depression and anxiety can intensify when left unaddressed. Therapists and counsellors can offer tailored strategies to manage persistent low moods or intrusive worries. If seeing someone in person feels too daunting, many practitioners now offer:
Video or phone therapy sessions
Short-term cognitive behavioural therapy (CBT) programs
Online mental health platforms with flexible scheduling
Don’t hesitate to explore whether talking therapies or, if recommended by a psychiatrist, short-term medication could be appropriate. A professional can help you distinguish between normal emotional responses to a difficult situation and symptoms that warrant deeper intervention. Remember: seeking help is a sign of strength, not weakness.
6. Engage Creative Outlets and Hobbies
Creative expression can be a lifeline when your thoughts feel tangled or elusive. It doesn’t require artistic mastery—only a willingness to experiment. You might start a daily journal, not to write polished prose but simply to capture a sentence or two: a gratitude note, an observation, or even a doodle that reflects your mood. Painting with watercolours, trying a new recipe, or even arranging flowers from your garden offers a tangible focus for your mind. As you immerse yourself in creation, you may find anxious thoughts recede, replaced by the satisfaction of bringing something into being. The act of experimenting, of allowing “mistakes” to become part of the process, can also mirror the kind of gentle self-compassion you’re cultivating in your healing journey.
7. Practice Self-Compassion and Patience
Perhaps the most transformative practice is learning to treat yourself as you would a dear friend facing hardship. Long COVID is a real, invisible challenge—one that can disrupt your sense of identity and worth. When you notice self-critical thoughts (“I should be further along by now,” “Why can’t I just push through?”), pause and consider how you would respond to a friend in the same situation. You’d likely speak with kindness, reminding them that recovery isn’t linear, and that setbacks are part of healing. Try writing down a few compassionate statements—“I am doing my best in difficult circumstances,” “Rest is part of my treatment,” “Every step, no matter how small, matters”—and revisit them each morning or evening. Over time, this inner dialogue becomes a secure anchor, softening the sting of setbacks and reinforcing your inherent resilience.
Conclusion
Long COVID can test your emotional resilience in unexpected ways, but you don’t have to face it alone or unprepared. By weaving these seven strategies — routine, movement, mindful breathing, social support, professional help, creativity, and self-compassion, you build a toolkit for managing anxiety and depression as you recover. Give yourself permission to try one or two approaches at a time, celebrate small wins, and adjust as needed. Healing is rarely linear, but with patience and kindness toward yourself, each step becomes more manageable and a little more hopeful.
