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Riding the Rapids: Navigating Post-COVID Stress

The COVID-19 pandemic caused a collective trauma, leaving lasting effects on Americans' mental health. Positive coping strategies, like reframing thoughts, can foster resilience.

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Updated:

January 27, 2025

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Our nation's COVID-19 journey has been like no other health crisis in our lifetime. The shutdowns, the isolation, and the fear felt like navigating white water rapids, with visible and hidden challenges alike. While it may appear that we have arrived at calmer waters, a 2023 report by the American Psychological Association (APA) underscores many people's ongoing struggles, showing that Americans are still learning to cope with and move past their trauma.

The Report

The 2023 study, titled Stress in America 2023: A Nation Recovering from Collective Trauma, indicates that the pandemic continues to significantly impact Americans' mental health. Even though the pandemic may seem like a distant memory for some, the results show that many of us still deal with its effects on our minds and bodies (APA, 2023).

The loss of over a million lives to COVID-19 created what the report termed a "shared or collective trauma" among Americans, one that affected us deeply long after the event. When combined with national and global conflicts, weather-related disasters, and inflation, it's understandable that nearly two-thirds of adults admitted feeling overwhelmed and stressed. Almost half reported ongoing feelings of anxiety and uncertainty. Even more troubling is that 67 percent of respondents also reported a tendency to downplay their stress and felt that their problems were not "bad enough" to seek help. While this makes sense, given our tendency to compare our issues to the perceived "worse" problems of others, it should also be a wake-up call to all of us to take our mental health seriously.

Between 2019 and 2023, adults saw a significant increase from 31% to 45% in reported mental health diagnoses. Additionally, the report concluded that half of younger adults aged 18 to 34 reported mental illness as a continued problem. Overall, the report shows that the pandemic's effects have lingered, and Americans are still struggling to manage their stress. (Note: These are only two of the many demographic groups from the report. For more details on the specifics of this report, see "Additional Context" at the end of this article.)

While the trauma from that event bears attention, it may be more helpful for our long-term health to prepare for and learn to cope with the more common stressors we face in our lives.

Practical Coping Strategies to Use in Our Daily Lives

Mental Health expert Dr. David Burns (2014) explains how our thoughts influence our emotions. Controlling our negative thoughts (or "stinking thinking") and developing coping strategies can help us navigate challenging periods. We can begin to feel more positive emotions about our situation and ourselves. This is called positive reframing.

One positive reframing strategy—called the 4Cs—is described by Freud (n.d.) as part of an initiative for creating mentally healthy schools. Let's look at an example of how we might positively reframe negative thoughts using the 4Cs.

Negative thought: I recently had a bad harvest, and I'm worried next year will be just as tough.

Catch it: Acknowledge when you are experiencing "stinking thinking."

"I realize I'm having negative thoughts about next year's harvest."

Check it: Interrupt the downward spiral of thoughts leading to worries.

"These thoughts aren't helpful, and they are causing me anxiety."

Challenge it: Evaluate the thoughts based on facts and evidence.

"Do I have any evidence that I'll have another bad season? No. Conditions change, and I can make improvements."

Change it: Reframe the thoughts into something more positive.

"I can use what I learned from this harvest to make changes. Next year will bring a new opportunity for success."

This strategy helps shift the focus from worry to a proactive approach.

Taking Action

Positive reframing is just one of several strategies to help us proactively address mental health challenges. Here are a few others:

Educate Yourself: Learn more about mental health through the National Alliance on Mental Illness (NAMI). Or register for a Mental Health First Aid workshop with Penn State Extension by typing the words ("Mental Health First Aid") in the search bar at the top of the Extension website. Then, follow the directions to sign up.
Practice Self-Care: Try practicing mindfulness, exercising, or spending time with loved ones to build resilience.
Be a Listening Ear: Reach out to friends, family, and colleagues, and let them know you're there to listen without judgment.
Seek support for yourself or others.

Moving Forward with Resilience

As we face post-pandemic challenges, it is crucial to understand its impact on our mental health. By trusting our resilience, seeking help, and using positive coping strategies, we can navigate these waters together.

Additional Context

The APA's Stress in America™ 2023 survey was conducted online in the United States by The Harris Poll on behalf of the APA from August 4 to 26, 2023. They surveyed 3,185 adults aged 18 and above, representing a diverse sample. Additional participants were surveyed to ensure inclusivity: 805 Black, 811 Latino/a/e, and 800 Asian individuals. Interviews were conducted in English and Spanish.