With social distancing rules loosening and vaccine rollouts in full swing, the rush to return to “normal” has some people feeling post-pandemic anxiety and stress. Just as quickly as we had to adapt to the pandemic, it seems as if we’re being asked to transition out of it in a similar fashion.
If you’re experiencing post-pandemic anxiety, it’s nothing to be ashamed of. It’s a normal reaction to the changes going on as we transition to a post-covid way of living. Things might feel uncertain, scary, and confusing at times – and that’s okay!
There is no blueprint on how to navigate the post-covid landscape. It’s a new experience for all of us. Make room for whatever feelings you’re experiencing at this moment, and try to take it easy on yourself.
Here are some reasons why you might be feeling uneasy about the future and 9 tips to help you ease your way back to a new “normal”. Remember that you don’t have to do things at someone else’s pace, and returning to normal will look different for everyone. Give yourself the space you need to find a balance that works for you.
Why Am I Experiencing Post-Pandemic Anxiety?
There’s no understating the widespread impact of the coronavirus pandemic. It uprooted almost every single aspect of our lives. We all had to cope with massive amounts of change with little to no warning. It is a stressful and even traumatic experience to have to adapt to a completely new landscape and way of living.
Transitioning to a post-covid life is no different. The rituals that we became so used to – wearing masks, washing our hands, social distancing – have all become optional. We no longer have to demonstrate the same kind of vigilance to keep ourselves safe anymore.
For over a year now, our minds and bodies have been in survival mode. We’ve been taught that social activities and gatherings could potentially be unsafe. Just because the CDC now says that the world is safe without masks and without strict social distancing doesn’t mean our bodies have fully accepted that truth yet. Our fight-or-flight response doesn’t come with an on-off switch.
It will take some time for our minds and bodies to get comfortable with activities that were deemed unsafe not too long ago. We are all learning to adjust to a more open world and finding a balance in our life that feels right to us.
If you’re struggling with feelings of anxiety about the world reopening and the disappearance of masks from public spaces, you are not alone. It is perfectly normal and expected that transitioning to a new way of living can make us feel anxious. Remember that we’re in new waters here – there is no way we should feel or behave under these circumstances.
There’s absolutely nothing wrong with you if you aren’t feeling excited to get back into the swing of things. In fact, you should feel proud for acknowledging your feelings of anxiety. Doing so will help you create the kind of life you want post-covid.
1. Don’t Dismiss Your Feelings
The first step in addressing your feelings of post-pandemic anxiety is to accept them rather than dismiss them. Whenever we experience negative emotions, our first instinct might be to reject what we’re feeling. We tell ourselves that we should be happy that things are reopening and going back to normal.
However, all this does is make us feel guilt or shame. In other words, we make ourselves feel worse when we dismiss our own feelings.
Learn to turn toward your negative emotions rather than away from them. This will help you understand where your anxiety is coming from and have more compassion for yourself. Your post-pandemic anxiety is valid. It’s normal to feel anxious about yet another major shift in your life and the uncertainty that comes with it.
2. Give Yourself Time to Adjust
You don’t have to hold yourself to a timeline when it comes to finding your new normal. It’s okay if you aren’t re-integrating at the same rate as others. It’s important to listen to your body and take things at your own pace.
Pay attention to what your body is telling you. If your body is still setting off alarm signals when you’re in a crowded place or when you’re at a social gathering, it’s okay to step away or to leave a situation.
3. Take Things Slow
You don’t have to dive right back into your pre-covid life. You can always dip your toe in first. Once you’re ready to start doing some of the things you used to do before the pandemic, start with something that’s the least intimidating for you. Perhaps that means dining at a restaurant outdoors. Or perhaps it means inviting a friend or two over for a playdate.
If the idea of sending your kids back to camp or attending a crowded sporting event overwhelms you, try to focus on what you can control and what you feel comfortable with. Start small and build from there. Once your body gets used to doing the small steps, you can gradually reintroduce some of the “bigger” steps into your everyday life.
4. Do What Feels Right to You
Just because masks are no longer required does not mean you have to go maskless. Perhaps you are still more comfortable wearing a mask indoors. Just because large gatherings are allowed again does not mean you have to attend them. Perhaps you would rather be surrounded by people who you know are vaccinated.
Give yourself the space and support to say no – and don’t feel guilty about it. Everyone is allowed to have their own preferences and do what feels right to them. Pressuring yourself to fit in or to do something that you’re not comfortable with might leave you feeling drained and more anxious later on.
Honoring your needs is an important way to stay connected to yourself and boost your overall mental wellbeing.
5. Stay in the Present
It can be easy to get caught up in all of the uncertainty about the post-pandemic world. Will I have to go back into the office? Is the vaccine going to protect us against Covid variants? How will I find time for hobbies now that things are opening again?
When your brain kicks into overdrive, it’s important to ground yourself. Doing a quick meditation or breathing exercise will help bring you back to the present. Worrying about the future doesn’t change it – it only makes the present more difficult.
When you start to feel your anxiety bombarding your mind with worries, take that as a sign to reconnect with the present. Remind yourself that right now, you are safe, and you are okay.
6. Avoid Worst-Case Scenario Thinking
When we worry, many of us tend to hone in on the worst-case scenario. For example, let’s say we have enjoyed working remotely, and we’d prefer not to go back to the office. Your anxiety might tell you that you have to suck it up and go back to the office or else risk losing your job, your livelihood, and your home.
This type of worst-case scenario thinking makes it harder for us to see other possibilities for ourselves. For example, you may be able to negotiate with your company to continue working remotely or only come in on certain days. You could also apply to companies with a fully remote workforce.
Try not to get sucked into all-or-nothing, worst-case scenario thinking. This can limit your options and make you feel “trapped” or helpless.
7. Focus on the Positive
As we enter the post-pandemic world, we can recognize this moment as an opportunity to shape the life we want to lead moving forward.
Many of us received important insights during the pandemic. Some of us might have realized how important family time is to us. We might be actively using this knowledge to draw better boundaries between work and our personal lives.
Or perhaps we fell back in love with an old hobby during this time, and now we want to make that a more regular part of our lives.
Take the joy that you found or the insight you discovered during the past year and re-integrate those parts into your post-pandemic lifestyle. It will help make the transition a bit smoother, by giving you something positive to hold onto from your quarantine days.
8. Make a List of Things You’re Excited to Do Again
The antidote to anxiety is hope. It can be helpful to jot down some activities that you’re excited to do again once you’re ready. These activities don’t have to be extreme. Maybe you want to dine indoors at your favorite Mexican restaurant again or take a road trip down to the lake. Try to visualize that experience and allow yourself to feel excited again.
Living in the pandemic meant that many of us weren’t thinking about the future – because it was so uncertain. We only had the time and energy to deal with immediate, day-to-day tasks. However, now that we are entering the post-pandemic phase, we can start to make plans and look forward to things again. Our stress and anxiety about the world reopening might actually be masking any excitement we feel.
Make space for the positive emotions as well as the negative ones. Writing down what you’re looking forward to is an excellent way to combat your anxiety with hope and excitement.
9. Reach Out for Support
Post-pandemic anxiety is not a rare experience. In fact, many people are struggling to navigate our “new normal.” Sharing your experience with a friend or family can help you feel less alone.
Some of our anxiety surrounding the new normal might be related to how quickly others have adjusted to our new way of life. Remember not to compare your progress to someone else’s and to take appearance with a grain of salt. You never know what’s going on in someone else’s inner world – they could be battling with similar anxieties.
Help is Just a Call Away
Sometimes, speaking to a friend or family member isn’t enough. If you’re struggling with post-pandemic anxiety, speaking to a licensed professional can give you the support you need to navigate the new post-covid landscape.
Anxiety is a highly treatable condition, and it’s nothing to be ashamed of. Our licensed professionals are ready and excited to help you thrive again. Whether that means thriving indoors, outdoors, or somewhere in-between, we want to help you regain a sense of “normalcy” in your life. We have convenient locations in the Georgetown and Liberty Hill area. Give us a call today!
Jenna
