Are We Ready for another Pandemic?
- dbonitherapy
- Sep 27
- 4 min read
We might be heading toward another pandemic, and it’s worth asking: what did we learn from the last one? Honestly, I don’t know anyone who came out of it saying that they were “fine.” The pandemic brought on a storm of emotional, physical, and financial struggles, each one feeding upon the others in a cycle of stress.
So, what really happened to us—and how can we handle it differently if it happens again?
The Hidden Toll of the Pandemic
During COVID, the stats were eye-opening:
61% of people said they gained weight—on average a gain of 15 pounds. (Yes, the “COVID 15” was real.)
67% reported their sleep was off—either too much or too little.
23% drank more alcohol, and among parents of young kids, that number was 52%.
Almost half of Americans skipped or delayed health care.
More than half were less physically active.
And 75% said their stress was an 8 or higher on a 10-point scale.
Add in social isolation, job losses, working from home while taking care of family, fear of getting sick, and the grief of losing loved ones—it’s no surprise we saw a surge in anxiety, depression, PTSD, and other mental health challenges. Therapists were drowning in demand. My colleagues and I were overbooked, saying no to new clients, and stretching ourselves thin.
That’s the “what”. Now let’s talk about the “why”
Our brains are prediction machines. They take in information through our senses and try to make sense of it. But when the information feels uncertain, the brain kicks into overdrive to sort it out, that’s what we experience as stress. And because the brain uses about 20% of the body’s energy, working overtime takes a toll. It robs resources from other systems leading to fatigue, poor sleep, and all the hallmarks of chronic stress.
Normally stress is helpful—it’s the fight-or-flight response that kept our ancestors alive when a tiger jumped out of the woods. Heart rate rises, breathing speeds up, blood pumps to your muscles, and once the danger’s gone, things calm down.
But what if the danger never goes away? Or it keeps popping back up? Our system never resets. Long-term stress floods us with cortisol, which can damage brain cells and weaken the parts of the brain that help regulate emotions. That’s why people became more irritable, impulsive, and emotionally drained. Our bodies simply aren’t designed for nonstop stress.
During the pandemic, most of us lived with a low-level PTSD that messed with our focus, memory, and patience. Forgetting what day it was, rereading the same paragraph, snapping at family, zoning out on Netflix, skipping showers, eating junk, handing the kids a tablet just to cope… These weren’t isolated quirks. They were survival strategies. But many of them stuck around even after lockdowns ended.
So, what now? How do we take better care of ourselves if another crisis comes?
It starts with baby steps. Finding motivation. Getting a little uncomfortable for the sake of growth.
Let’s talk about mindfulness.
Yes, it’s a buzzword, but it really does help. And it’s not about the myth of “emptying your mind”. It’s about practicing presence. Start simple: twice a day, sit quietly for five minutes. Breathe deeply into your belly, then let it all out with a whoosh. Focus on a lyric, a poem, a phrase — anything that anchors you. Practice when you’re calm so your body learns the pathway; that way, when you’re stressed, you can use it.
Mindfulness also means noticing the present moment instead of living in the past (regret, grief, shame) or the future (anxiety, uncertainty). A great way to start is by tuning into your five senses—sight, sound, smell, touch, taste.
Check in with yourself daily. Where’s your stress level, 1 to 10? Where’s the tension in your body? Stretch, breathe in, shake it out. Take breaks—walk, call someone you love, laugh, get outside. Move your body, eat healthy food, take a nap, do something fun. Your body will tell you what it needs if you’re willing to listen.
Another tool is what I call the “voice-over narrator.”
When you’re upset, step back and describe what’s happening in the third person, like you’re narrating a documentary: “Sarah is feeling anxious. Her chest is tight, her thoughts are racing, she’s snapping at her kids. She knows a five-minute walk will help.” Creating that distance can keep you from drowning in the feeling. Journaling works too, but narration can be used in the moment.
And when you’re with loved ones, really listen. Give them your full attention — not just on their words but what’s underneath: their needs, their emotions, the meaning between the lines. That kind of presence strengthens relationships and, in turn, heals your own brain.
At the end of the day, we all have a responsibility to tend to our mental health. We don’t live in a vacuum—our families, friends, coworkers, and clients depend on us showing up well.
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