In the months (and now years) since COVID19 became a global concern, one truth has become increasingly clear: healing doesn’t stop when the fever does. While physical recovery tends to happen within a few weeks to a few months, mental recovery—from brain fog, anxiety, depression, and fatigue—can stretch on for nine months or more, according to a recent UCLA-led study.
This longer recovery arc is finally getting the attention it deserves, and with it, new recommendations for how to support the brain and nervous system back to health.
Mental Health Recovery: What Research Shows
A 2024 study published in Open Forum Infectious Diseases followed over 1,400 people between 2020 and 2022. Researchers found:
- Most physical symptoms resolved within 3 months.
- Mental health symptoms took 9–12 months for many individuals.
- About 20% of participants still hadn’t returned to their pre-COVID mental health baseline after a full year.
Common lingering symptoms included:
- Anxiety and panic
- Sleep disruption
- Memory problems and brain fog
- Low motivation and mood swings
- Emotional numbness or irritability
Many of these symptoms overlap with what’s now recognized as long COVID, a condition that affects an estimated 10–30% of people who contract the virus.
Why the Brain Takes Longer to Heal
Mental health recovery lags behind for several reasons:
- Neuroinflammation and immune activation may disrupt brain chemistry long after the virus has cleared.
- COVID affects neurotransmitter balance and brain metabolism, especially in areas related to memory, emotion, and motivation.
- Psychological stressors—like isolation, grief, and the trauma of illness—compound the impact, especially in already vulnerable populations.
What Helps: Evidence-Based Therapies for Post-COVID Mental Recovery
If you’re still struggling mentally after COVID, you’re not alone—and you’re not without options. A variety of treatments are showing promising results:
- LENS Neurofeedback (Low Energy Neurofeedback System)
LENS works by gently stimulating the brain with electromagnetic signals that help it self-regulate. It’s especially effective in:
- Calming anxiety and panic responses
- Clearing brain fog and cognitive fatigue
- Rebalancing sleep patterns
- Addressing trauma stored in the nervous system
Because LENS works directly with brainwave patterns, many people see improvements even when talk therapy has plateaued. It’s non-invasive, safe for adults and children, and sessions are short (20–30 minutes).
- Cognitive Behavioral Therapy (CBT)
CBT helps people identify and reframe distorted thinking patterns that fuel anxiety, depression, or hopelessness. It’s been shown to reduce long-COVID-related distress, especially when paired with physical recovery support.
- Sleep Rehabilitation Programs
Chronic fatigue and poor sleep are among the most stubborn post-COVID symptoms. Targeted sleep interventions—like circadian rhythm training, melatonin therapy, and CBT for insomnia—can significantly improve daytime function and mood.
- Graded Exercise and Physical Therapy
Movement plays a key role in brain health. Gentle, progressive exercise (like walking, stretching, or yoga) has been shown to boost mood, improve cognition, and reduce inflammation. However, it must be customized—too much exertion too soon can backfire in long COVID cases.
- Nutritional and Anti-inflammatory Support
Brain function is closely tied to nutrient availability and inflammation levels. Supportive strategies may include:
- Omega-3 fatty acids (anti-inflammatory)
- Vitamin D, B12, and magnesium supplementation
- Anti-inflammatory foods like berries, leafy greens, and turmeric
- Gut-brain balancing (through prebiotics and probiotics)
- Mind-Body Therapies
- Meditation, breathwork, and mindfulness-based stress reduction (MBSR) are effective at reducing symptoms of anxiety and trauma.
- Practices like somatic therapy and trauma-informed yoga can help reconnect the body and mind, easing nervous system dysregulation.
Takeaway: Healing Takes Time—and Strategy
COVID recovery is not one-size-fits-all. If your body feels better but your mind still feels off, it’s time to focus on targeted brain healing.
Many clients who come to my practice for LENS neurofeedback after COVID are surprised by how quickly their thinking clears, their energy returns, or their emotional balance improves. Others find a combination of talk therapy, sleep support, and gentle movement most effective.
There is no shame in needing longer to heal—especially when the brain and nervous system are involved. The key is to recognize the symptoms early and build a plan that supports your unique path to wellness.
-A Balanced Brain is a Better Brain for a Happier Life-
Final Thought
Recovery is not a race. It’s a return—sometimes slow, often nonlinear—to a self that feels grounded, present, and whole again. Your brain deserves the same level of care and support as your body. With the right tools and compassionate attention, full recovery is possible.