As the COVID-19 pandemic continues to unfold, its effects are being felt not only on our physical health but also on our mental well-being. With prolonged lockdowns, disrupted routines, and a constant influx of distressing news, people around the world are experiencing heightened levels of stress, anxiety, and emotional exhaustion. This pandemic has created a perfect storm for mental health struggles.

Mental Health First Aid (MHFA) India emphasizes that while safety measures are essential to stop the spread of the virus, how we mentally respond to these changes is just as critical. The way we respond to this crisis plays a crucial role in shaping our resilience and emotional well-being. Whether our coping strategies are healthy (positive) or unhealthy (negative) can significantly impact how we navigate this challenging time.

Positive Coping: Small Acts, Big Impact

Positive coping involves intentional actions that support mental balance and well-being. These constructive habits help manage stress, improve mood, and foster a sense of control—facing reality with compassion, not denial. Positive coping is not about suppressing fear or pretending everything is okay — it's about-facing reality with a sense of control and compassion.

This includes:

• Maintaining a daily routine: Creating and following a daily schedule — with regular times for waking up, meals, work, leisure, and sleep — adds structure to the day. It helps avoid the sense of aimlessness that often triggers anxiety.
• Staying active: Physical activity, even within the confines of home (yoga, home workouts, or just a brisk walk on the terrace), is a natural stress reliever.
• Engaging creatively: Activities like drawing, painting, crafting, cooking, or writing can offer therapeutic value. They serve as an outlet for expressing emotions and redirecting anxious thoughts.
• Connecting with others: Emotional connection is essential. Use phone or video calls to check in with friends, extended family, and colleagues, to stay connected and to stay emotionally engaged.
• Mindfulness and relaxation techniques: Meditation, deep breathing, or listening to calming music are proven methods to calm the nervous system. They can help manage anxiety, reduce mental fatigue and enhance emotional balance.
• Hobbies and joy: Revisiting the old hobbies — be it playing an instrument, reading, puzzles, or gardening can serve as anchors of stability.
• Cooking and eating nutritious food: Preparing healthy meals can be both a creative and nurturing activity that contributes to physical and mental well-being.

According to the World Health Organization (WHO, 2020), limiting the intake of anxiety-provoking news and turning to trusted, verified sources is also a positive coping mechanism. Constant exposure to negative news can heighten fear and anxiety. Setting boundaries on media intake, such as checking updates only at specific times during the day, can help maintain mental clarity and emotional peace.

Negative Coping: The Slippery Slope

Many people may unknowingly slip into unhealthy coping patterns. These behaviors provide short-term relief but come with long-term problems – physical and psychological. These are the negative coping mechanisms, which include:

• Excessive drinking or smoking: These substances may temporarily numb anxiety but worsen sleep, mood, and physical health over time.
• Overworking or oversleeping: While distractions can help, constantly working or sleeping to escape stress may eventually lead to burnout or lethargy.
• Social withdrawal: Completely isolating oneself emotionally, even from loved ones via digital means, can deepen feelings of loneliness and helplessness.
• Avoidance behaviors: Denying the seriousness of the situation or “escaping” mentally through screen addiction, binge-eating, or risky behavior may provide fleeting comfort but ultimately aggravate emotional distress.
• Binge eating and media overexposure are forms of negative coping mechanism.

Such habits can contribute to a decline in physical health, worsen emotional distress, and increase the risk of conditions such as anxiety, depression, or substance dependency. Negative coping also interferes with our ability to think clearly, solve problems, and make sound decisions.

Mindful Choices Matter

Panic and constant worry can impair judgment, disrupt sleep, strain personal relationships, and even weaken the immune system. Staying calm allows us to respond rationally, seek support, and adapt constructively. In times of crisis, every choice matters, and calmness facilitates this better. Choosing healthy ways to cope can have a cumulative positive effect, while unhealthy patterns can quickly spiral into more serious issues.

Mental Health First Aid (MHFA) India encourages individuals to be proactive about their emotional needs. This includes:

• Checking in with yourself regularly
• Speaking to someone you trust
• Seeking professional help when needed
• Supporting others who might be struggling

Support and Strength: Together, Not Alone

Let’s remember that no one is alone in this. While the virus may demand physical distance, it also offers an opportunity to emotionally reconnect — with ourselves, our families, and our communities. Checking in with someone, expressing gratitude, or simply being present can build collective strength. Reaching out for support is a sign of strength, not weakness. Community care, even when physically distanced, remains an essential part of maintaining mental health.

Thus, how we cope today shapes the world we rebuild tomorrow. Choosing healthy coping helps us regain control, maintain balance, and build a resilient community. By supporting each other with positive strategies, we foster strength and solidarity—not just survival. Though the COVID-19 journey has been tough, let’s stay intentional with our choices, compassionate to ourselves and others, and committed to positive coping strategies.