Mask anxiety, face coverings and mental health

Why masks can cause difficult feelings

Face masks can cause anxiety and other difficult feelings for different reasons.

This could be to do with wearing a mask yourself. Or it may be to do with being around others, and whether or not they cover their face. 

Challenges with wearing a mask

There may be situations where you want to wear a mask. But there might be reasons that you would find this difficult. For example:

• You might feel anxious or panicky, as covering your mouth and nose might affect the air you breathe. This might make you feel dizzy or sick, which you may then associate with your mask.
• You might feel trapped or claustrophobic.
• Covering your face changes the way you look, which may cause negative feelings around your identity or body image.
• Certain materials touching your skin might feel hard to cope with, which may create sensory overload.
• If you wear glasses, they might steam up so you can't see clearly. This might add to feeling overwhelmed. 

If you aren't able to wear a mask, there may also be things that you're worried about: 

• You might worry about what is expected in certain situations. For example, this could be in a GP surgery where some people are wearing masks and other people aren’t.
• You might feel upset if people assume you’re avoiding wearing a mask for the 'wrong' reasons. This may feel especially hard if the reason you can't wear a mask is linked to your mental health.

Challenges with masks and other people 

You may feel nervous or upset around people who aren't wearing masks. It might make you feel unsafe. Especially if you're vulnerable, and are shielding yourself from illness. 

Or you might worry about seeing other people wearing masks. For example, being in a place where lots of people have their faces covered might make you feel anxious or scared. It might trigger symptoms of your mental health problem.

These different emotions might leave you feeling confused or unsure of how to act.

You may worry about how to deal with going to places you can't avoid, like your GP surgery. You might also feel like you want to avoid some places or situations completely. 

Tips for awkward conversations around masks 

It's OK to state your needs and ask for support from people around you, so that you feel more comfortable. But these requests might feel awkward.

Here are some suggestions on ways to speak up about what you need:

• "I find it difficult to be around people who aren't wearing masks. Is it OK if you step back, put on a mask or come outside with me?"
• "When we meet, I’ll be wearing my mask. Could you do the same? It would help me to relax and focus on enjoying spending time with you."
• "I'm not sure I’m comfortable socialising indoors. Can we find an outdoor alternative?"

Tips for coping with wearing masks and face coverings

If you wish to wear a mask or face covering, the tips below may make your experience feel a little easier. 

Anxiety, panic and breathing issues

If wearing a mask makes you feel panicky or like it's harder to breathe, you could:

• Get some fresh air. You can try breathing in air outside before and after you need to wear your mask.
• Do something to relax before and after wearing your mask. We have some relaxation exercises you could try.
• Choose a face covering that fits you differently. For example, you could try one that hangs down your neck, rather than fitting around your jaw. This type of covering is called a 'neck gaiter'. It might feel breezier.
• Keep your body as cool as possible. For example, by wearing loose-fitting clothes or sitting by an open window on the bus.
• Add a comforting scent to your mask. It might help to use a familiar fragrance, like your own perfume or aftershave. Or you could try a smell that reminds you of someone else. A few drops of lavender oil can also be soothing.

Physical discomfort

If wearing a particular material creates sensory overload, you could:

• Experiment with various fabrics. Try making your face covering from an old t-shirt that you don't mind the feel of. You can search for mask-making tutorials online. 
• Try securing your mask in a different way. Some fit round the ears, some tie behind your head. You could try attaching buttons to a hat or hair band, so the mask doesn't irritate your skin.
• Choose another type of face covering. Try using one that doesn't touch your face in the same way, like a neck gaiter.

I feel very claustrophobic and the masks make my face sore.

If wearing a mask steams up your glasses and makes it hard to see, you could:

• Wash your glasses with soapy water. You can polish them with a tissue after. A thin layer of soapy film may make it harder for the lenses to steam up.
• Sit your glasses on top of the fabric. Do this by raising the top of your mask up onto your nose. Then place your glasses on top of the material.
• Line your mask with a tissue. The tissue helps to absorb some of the moisture from your breath.

Body and identity issues

If covering part of your face makes you feel uncomfortable in your body image or identity, you could:

• Think of your mask as a fashion accessory. A mask or face covering with a design or pattern might better express who you are. You could use a scarf or bandana. Or try to find a selection of colours that you can match your outfits with.
• Choose a transparent mask or see-through face covering. This way, the fabric doesn't hide your face in the same way.

Supporting others who struggle with masks

There are many ways we can support people who might be struggling with masks:

• If you're in a place where some people are wearing masks and others aren't, it might be kind to offer to put yours on too, if you have one. Others might be wearing masks because they feel uncomfortable, or are shielding themself. 
• Communicate with people in other ways. Try using your voice, eyes, hand gestures and body language. This could help to make up for what you can't show through smiles or other facial expressions while your mask is on. 
• Don't judge people who aren't wearing masks in places where they're recommended or suggested. Don't assume that by not wearing a mask someone is 'just being selfish'. Someone's reasons for not wearing a mask might not be obvious. 

This information was updated in June 2024. It was amended in October 2024.

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