In March 2020, the world pressed pause. Schools, offices, and social lives shifted onto screens almost overnight. Digital tools became our lifeline — for work, education, therapy, and even birthdays over Zoom.
While technology kept us connected, it also shaped our mental health in ways we’re still reckoning with. Some changes improved access to care; others deepened isolation, fueled overuse, and amplified symptoms in vulnerable groups. The pandemic didn’t just change our schedules — it rewired our digital habits, and those habits continue to shape mental health outcomes today.
The immediate mental health impact
- Global surge in distress: WHO estimates a 25% increase in anxiety and depression in the first year of the pandemic, with youth and women hit hardest.
- Isolation & screen reliance: Physical distancing drove unprecedented reliance on video calls, social media, and online gaming to meet social needs.
- Interrupted care: Many mental health services closed or reduced hours, forcing a pivot to telehealth — great for some, inaccessible for others without tech or internet.
Lasting changes in digital behavior
- Persistent screen time spikes: Many people maintained higher baseline use of devices post-lockdown, especially for leisure and socializing.
- Blurring of work–life boundaries: Remote work normalized constant connectivity, making it harder to “switch off.”
- Digital dependency in vulnerable groups: Individuals with psychosis, anxiety, or depression often leaned heavily on online spaces for connection — sometimes to the point of reinforcing unhealthy patterns.
Risks that emerged
- Problematic internet use: Increased compulsive use of gaming, social media, or streaming for emotional regulation.
- Sleep disruption: Late-night scrolling and irregular schedules became entrenched habits.
- Exacerbation of symptoms: For some with psychosis, the lack of in-person grounding increased exposure to triggering content.
Silver linings
- Telehealth acceleration: Rapid adoption of video therapy improved access for many rural or mobility-limited patients.
- Normalization of mental health talk: Pandemic stress made conversations about mental well-being more common in workplaces, schools, and homes.
- New tech tools: Crisis lines, therapy apps, and virtual support groups became mainstream — resources that remain valuable today.
Moving forward
- Audit your digital habits: Which ones support your well-being, and which drain it?
- Rebuild offline anchors: Reintroduce in-person social activities, exercise, and nature time.
- Balance telehealth with in-person care: Use each format where it fits best.
- Watch vulnerable populations: Monitor for digital overdependence, especially in teens and those with pre-existing mental health conditions.
The takeaway
The pandemic’s forced migration online changed mental health care forever. By keeping the best of our digital gains and addressing the habits that harm us, we can turn a crisis-driven shift into a sustainable, balanced future for mental health.
References (APA)
- World Health Organization. (2022). COVID-19 pandemic triggers 25% increase in prevalence of anxiety and depression worldwide. Retrieved from https://www.who.int/news/item/02-03-2022-covid-19-pandemic-triggers-25-increase-in-prevalence-of-anxiety-and-depression-worldwide
- Santomauro, D. F., et al. (2021). Global prevalence and burden of depressive and anxiety disorders in 204 countries and territories in 2020 due to the COVID-19 pandemic. The Lancet, 398(10312), 1700–1712. https://doi.org/10.1016/S0140-6736(21)02143-7
- Wiederhold, B. K. (2020). Connecting through technology during the coronavirus disease 2019 pandemic: Avoiding “Zoom fatigue.” Cyberpsychology, Behavior, and Social Networking, 23(7), 437–438. https://doi.org/10.1089/cyber.2020.29188.bkw
About the Author
Written byKevin Caridad, PhD, CEO of Cognitive Behavior Institute and CBI Center for Education.
For speaking, training, or consultation: KevinCaridad@the-cbi.com
Explore services: PAPsychotherapy.org • CBI Center for Education
