Back in March, few people would have expected that the coronavirus pandemic – and associated restrictions on in-person gatherings – would have dragged out into the dog days of summer. But five months on, the COVID crisis continues, with few signs of easing anytime soon. And though many states have reopened to some degree, life has not yet returned to normal.

It’s become clear that getting through the pandemic is going to be a marathon rather than a sprint – a realization that can be difficult to cope with. “Our nervous systems have been in overdrive since March; even a tiny trigger can make us cry or become irritable,” says Dr. Natalie Chaykin, a psychology associate at Mind Body Health in the Washington, D.C. area. “We all crave control as human beings, but there’s nothing we can control right now.”

In fact, an opinion column published Wednesday, Aug. 5 in The New York Times speculates that Americans have collectively “hit a pandemic wall,” noting that 53% of American adults believe the coronavirus is taking a toll on their mental health, according to a recent tracking poll by the Kaiser Family Foundation.

However, there are strategies – somewhat different than those that worked well in the early days of social distancing – to help with maintaining equilibrium, balance and good mental health over the long haul.

1. Cultivate a flexible mindset. Instead of foregoing your favorite hobbies and regular routines, try revising them to meet the current reality. “It doesn’t mean that you have to accept that this is going to be the norm for the rest of your life, but it’s good practice in flexible thinking,” Chaykin says. For instance, if you have a passion for volunteering, but can’t do it in person right now, consider setting up an online fundraiser for your chosen nonprofit instead. (Bonus points for incorporating branded T-shirts or merch into the campaign.) If you’re a travel buff whose 2020 vacation plans have been thwarted, channel your energy into researching and planning a detailed itinerary for a future trip instead. “I think it’s important to adapt,” Chaykin says. “That will build resilience, instead of resisting, which will build depression and anger.”

Flexibility is also key for parents and others working from home long term. “Let your boss and co-workers know your children may come in on a meeting and you’re sorry in advance,” says Stacey B. Shapiro, a Pennsylvania-based licensed clinical social worker who specializes in anxiety and trauma. “We’re all going through hard times. My son knocks on the door during many of my sessions asking for a hug. It’s become just part of my sessions with clients. At first, I was annoyed, then I changed my mindset. Now I look at it as it gives him security to know I’m still there for him. My clients actually think it’s so sweet, which helped me accept this is the new normal.”

2. Take control of what you can. Dr. Christie Kederian, a licensed marriage and family therapist, has been recommending that her clients create a list of things they can control and things they can’t control. “One of the most triggering aspects of the pandemic are the ways we feel like we have lost our sense of autonomy and control,” she says. “When we have clarity around what we can control, we can make an action plan to move forward during these times.”

3. Try meditation. If you don’t know where to start, there are a ton of guided meditation videos on the web and relaxation apps available for download. But if traditional meditation isn’t your thing, consider simply doing some deep breathing exercises instead. Diaphragmatic breathing, done by contracting the diaphragm so that the belly rises rather than the chest when air enters the lungs, automatically activates the body’s relaxation nervous system, Chaykin says. “It slows everything down,” she adds. “If you’re hyperventilating or your heart is racing, doing this for three minutes can really help reset that.” Chaykin recommends practicing this style of breathing even while not stressed to help retrain the way your brain reacts to tense situations. “I find myself doing it when stuck in traffic, and I don’t even notice at first,” she says. “It helps to calm me down.”

4. Set boundaries. If you’re still working remotely, the boundaries between work and home can easily blur. It’s important to create distinct business hours, communicate them to your co-workers, clients and boss, and then stick to that schedule as much as possible. “Setting fixed work hours for yourself and not answering emails or finishing up projects outside of those hours can prevent burnout in the long term and allow you to really enjoy your downtime,” says Katie Lear, a counselor and play therapist based in Davidson, NC.

California-based therapist Sara Stanizai urges people to use their coping skills proactively. “As is often the case with burnout, by the time you realize you’re burnt out, it’s too late,” she adds. “So, turning off your ringer or forcing yourself to take a break may seem like overkill, but doing it before you feel like you need it will ensure that you are more prepared for your workday.”

5. Don’t let the perfect be the enemy of the good. “This may not be the time that you’re able to do your best work, be the world’s most stellar parent or develop innovative new ways to scale your business,” Lear says. “If you can, that’s great! Go for it. But if you’re feeling stuck or exhausted, that’s OK too. … Treading water is OK.” It’s more important to focus on self-care and manage your stress levels – both of which will help you thrive in the long term – than it is to obsess over tackling any short-term gains.

6. Be kind to yourself. It's important to practice acceptance and self-compassion right now, says Wade Brill, a mindfulness coach, speaker and facilitator. “Something that makes anxiety and dealing with uncertainty worse is when the human mind shames oneself for thinking we’re not doing enough or aren’t strong enough to handle the unknowns,” she says. “Practicing acceptance helps us be in the present moment so we can accurately approach our current situation. … Self-compassion helps us talk to ourselves with kindness so that we can ditch the critical mind.”

7. Seek professional help. If these strategies and your typical stress-relief methods don’t seem to be working, it may be a good idea to reach out to a therapist or counselor, either through a telehealth appointment or in person. Look out for warning signs that include: insomnia, vivid dreams or nightmares, irritability, rigid mental spirals, low motivation, panic attacks, and physical symptoms like increased heart rate, tight chest, muscle tension, fatigue and increased/decreased appetite. It’s important to note, however, that some of the physical symptoms associated with anxiety and stress can also be signs of illness, so check with your doctor as well if symptoms persist. “Anxiety and COVID unfortunately have some similar symptoms,” Chaykin says. “That’s why it’s important to use this time to tune into your body and understand your normal patterns and how you respond physically to stress.”