The last months have been ever-changing, but now there are more people socialising, increased traffic on the roads, shops and restaurants are open again, and for many people, day-to-day lives have resumed after weeks of lockdown. Some have celebrated the easing of lockdown; a sign of hope that we are making small steps towards normality again. But for others, the idea of stepping out of doors into this new, different world, is a worrying source of stress and anxiety.
As soon as COVID-19 became a reality, life as we knew it changed. Our routines shifted, our ability to predict what would happen next was compromised. Our ‘normal’ and ‘usual’ way of keeping ourselves safe was questioned. Fear and panic became the underlying mechanism fuelling our responses. We also cannot forget that coronavirus is still here.
We are continuing to adjust and this is okay. At times, the safety measures and social distancing put in place to protect us from the virus can feel very unfamiliar, unsettling and very unusual. It is important you bring awareness to your anxiety, pause and try to understand what is going on for you. For a while, lockdown had become our norm, we are still adjusting to a life that consists of social distancing, face masks and working remotely.
In order to reduce your anxious thoughts and feelings, there is a need to create a new ‘normal’. To alleviate feelings of anxiety it is important to establish new routines and predictions based on our current circumstances. Everything seems to look different now, so, we need to think about how we are going to live, work and re-engage in this new ‘normal’. If you are struggling with these feelings and are experiencing anxiety about the ease in lockdown restrictions, we have some advice and strategies to help you:
Identify your worries and concerns
It is natural for you to worry at the moment and at times, ‘thinking ahead’ can be helpful. For example, hand washing and social distancing are helpful things that we can decide to do in order to prevent the spread of the virus.
If you find yourself excessively worrying you must consider: is your worry solvable? And Is the problem within your control?
In the case of the COVID-19, you may be constantly worrying about contracting the virus. However, if you are certain that you have done your part, such as washing your hands when required and not touching your face unnecessarily, then question yourself, does worrying excessively help in any way?
Think about what you can and can’t control
We have control over how much we think and we have control over our thoughts, although at times we may struggle with this. So how much control do you have? You can draw two circles to answer this question. One represents a circle of control and the other represents a circle of no influence. Fill these in with things in your life that you tend to worry about. This helps you to remember what things you can impact and those that, no matter how much you worry, you can do nothing about.
Also, you can take control by thinking of things you have enjoyed doing during lockdown and invest your time in these!
Be compassionate and create calm feelings
If you find yourself feeling very anxious, try to do activities or use strategies that help prompt the opposite feelings and help you feel calmer. Why don’t you try and create a ‘soothe box’? This can contain objects that will help you cope and/or feel better. Ideas could be your favourite scented candle, a list of relaxing music, a photo of a beautiful safe place and something soft – woolly socks or a teddy bear! Include items that will help soothe your senses.
Acknowledge the positives
It is important you take a moment to reflect on the small positives in your day to day life that help you feel better about lockdown easing. We have been tested in several ways and we have found new ways to manage and even, flourish!
How did you previously cope with change?
Things have changed and will continue to change… You may be feeling stressed and unprepared for the changes that are coming your way. Remember, you have coped with change before. We all react differently to change and change will always be inevitable, nothing stays the same. Take a moment to reflect – how did you feel starting university? A new relationship or the most recent change, lockdown? You most likely adapted and became comfortable in your new environment. Trust that you will in this one too!
Final comments
Take one small step at a time and be patient with yourself. Try to really focus on the here and now, not the past or the future. Relaxation techniques can help bring your focus on the present. Remember how it was okay to be worried about coping with and in lockdown? Well, it is equally okay to worry about the next ‘adjustment’ phase. So some of your anxieties about lockdown easing are quite understandable, you are not alone in experiencing these. Do not place pressure on yourself, it will take you some time to get used to this new, version of life. As humans, we have the ability to adapt. So take one small step at a time to help yourself overcome your anxiety. None of this is straightforward in the current situation, so show yourself some self-compassion.
Developing a new pattern of living is achievable, by taking one small step at a time!
Read more on Anxiety in our new NHS self-help guide.
If you need further support on this subject please visit our Guidance and Support pages on Essentials.
References
Coronavirus: Taking control of post-lockdown anxiety (2020, May 14). Retrieved from: https://www.bacp.co.uk/news/news-from-bacp/2020/14-may-coronavirus-taking-control-of-post-lockdown-anxiety/
Gallagher, S. (2020). Coronavirus tips: How to curb your anxiety about Covid-19 virus according to psychologists. Retrieved from: https://www.independent.co.uk/life-style/health-and-families/coronavirus-anxiety-how-to-tackle-a9370106.html
Lee, J. (2020). Protecting your Mental Health During the COVID-19 Pandemic. Retrieved from: https://www.promises.com.sg/protecting-your-mental-health-during-the-covid-19-pandemic/
Looking after your mental health as we come out of lockdown (2020, July 9). Retrieved from: https://www.mentalhealth.org.uk/coronavirus/coming-out-of-lockdown
Managing feelings about lockdown easing (2020, May 21). Retrieved from: https://www.mind.org.uk/information-support/coronavirus/managing-feelings-about-lockdown-easing/
Post lockdown anxiety (2020, May 4). Retrieved from: https://www.anxietyuk.org.uk/blog/post-lockdown-anxiety/
Whalley, M. G., Kaur, H. (2020). Living with worry and anxiety amidst global uncertainty. Retrieved from: https://www.psychologytools.com/resource/ living-with-worry-and-anxiety-amidst-global-uncertainty