news stories. "Memories" on social media. Key dates of things that happened a year ago — or never happened because of COVID-19. In the coming weeks and months, it will be difficult to escape COVID-related anniversaries. As the vaccine becomes more plentiful, spring weather appears and economic relief arrives, it's time to feel hopeful — while still wearing masks and avoiding crowds, because the virus hasn't stopped spreading yet. Even if you think you're done with the effects of COVID-19 on your life, you may be reacting to anniversary memories big or small in unexpected ways. Here are some mental health tips for coping with the one-year COVID anniversary:
1. Turn off (or limit) the "On this Day" and "Reminders" features on social media and photo sharing platforms you're on.
These automatic features are often great sources of fun memories, but they could be more pain than comfort for months to come.
2. If you've been working from home and working extra hours, take a step back.
Filling the days with work when you don't have to commute or take kids to school and/or activities, and can't take vacations, meant that many people who have the option to work from home have struggled for quite a while. years to turn off their 'work brains'. But it's important to take breaks and recharge, even if it's a 'staycation' in your area to visit a park, the beach or a forest.
3. If you are fully vaccinated and socialize safely, think twice before posting on social media, or stick to text messages rather than photos.
Many people are still ineligible for vaccination, even if they want one, or have lost a loved one who became infected at a gathering. Seeing others having fun with family members and friends on the anniversary of lockdown can affect them in unexpected ways. And some people are afraid of getting vaccinated – those with needle phobias, for example. If you are one of them, ask for help from those who have gone before you.
4. If you have friends or relatives who don't like going to events and restaurants even though they are fully vaccinated, don't pressure them.
Let them rejoin on their own schedule, or stick to outdoor activities and wear masks like you did. But keep in touch with them and keep asking. Avoiding people and group activities indoors for so long can lead to a tendency to feel anxious around others, and they should slowly go back indoors. But it is important for them not to remain withdrawn, as loneliness and isolation can make mental health worse.
5. Recognize that not everyone reacts to trauma and memories of traumatic events in the same way.
Research into depression and related disorders has shown that past trauma plays a strong role in contributing to a person's risk, but also that there are many people who show resilience and do not develop depression even with severe trauma. Because we do not yet know which factors make a person more or less prone to depression after this type of trauma, it is best to help people who show signs of depression, if necessary through counseling and medication.
6. If you have suffered a great loss in the past year, prepare for the anniversary of that loss and seek support from others.
The first anniversary of the death of a loved one you couldn't visit before they passed away, or where you couldn't attend a funeral, is a particularly critical date — whether they died of COVID-19 or not. If you've had COVID-19 yourself, or lost a job during the economic impact of the pandemic, be prepared for that anniversary date too.
Whatever the occasion, plan ahead for the date. Schedule some time with others, even for a walk or an outdoor chat, or an online visit, to avoid trying to live the day alone.
7. Organize or help with a memorial event to remember someone you lost last year.
Later this spring and summer, as more people get vaccinated and the weather improves for outdoor events, it should be safe to celebrate one year anniversary and keep commemorations of life for those lost last year.
It doesn't have to be the exact date of their death - remember that the point of funerals and memorials is to remember those we've lost and connect with those who miss them too. You can even remember them at a holiday gathering that they enjoyed, or hold a volunteer event to raise money or perform a service for a cause they believed in.
8. People who already had mental illness before the pandemic, or who were diagnosed during the pandemic, should be especially careful during the birthday and make an effort to "get back to normal".
People with anxiety disorders and social phobias may be especially reluctant to re-engage in personal activities after avoiding them for so long.
9. Make the anniversary a chance to reflect on the positives of the past year and use your newfound strengths instead of reliving the negative memories and experiences.
Getting through the past year alone is an achievement, so reward yourself for making it through historic times. But if you've developed new hobbies or skills, got closer to your children or partner, improved your environment, helped those in need or faced new challenges at work, learned something new, or connected with old friends online, then think about how you can merge some of that experience into your 'new normal'.
10. Remember that going back to normal is a dial, not a switch.
Not everyone has a school where their children can go back to school for another five days, or a stable source of income or food, although widespread vaccination and economic aid should help in the coming months. Some people may have found that they need to remove themselves from a violent home environment. Be understanding when others get their lives back on track in their own time, and don't expect everyone to have had the same experience as you.
11. Returning to personal settings, you should be aware of people who may need mental health or social support.
In the 'olden days' we may have noticed that a colleague, fellow student or volunteer or gym buddy seemed sad or withdrawn, didn't bring lunch, wore a lot of the same clothes, or didn't show up for things they once enjoyed. But working from home, learning and exercising has made it more difficult to notice such things. If you notice it, please contact us and offer a friendly word and a listening ear.
12. Staying busy can keep you from repeating old feelings – but it can also keep you from healing pain.
Too much planning and over-dedication to yourself, especially if that's what you did in the 'olden days', can lead to a build-up of feelings.
