Life After Lockdown: Post-Pandemic Anxiety
Photo by Michael Amadeus on Unsplash
By Dr. Jill Vance
Over the course of this pandemic, anxiety has been a familiar feeling for many. But you may have noticed a recent shift in what exactly you’re feeling anxious about. Fears about exposure and infecting loved ones may now be coupled with anxieties about returning to the office, socializing, or even the thought of having to wear jeans again. Why is it that anxiety seems to be on the rise as cases of COVID-19 are on the decline?
With vaccinations rolling out and a sense that there is an end to the pandemic in sight, many things remain uncertain. Will our “new normal” look like our “old normal”? Will work-from-home arrangements remain or will we be forced to return to working in an office? Will variants of the virus lead to future lockdowns?
If you are noticing new or worsening anxiety related to the pandemic, here are a few tips and strategies for managing the unique challenges of life after lockdown:
Ease Back In
While you may be observing others diving back into travel, patronizing restaurants, or gathering with friends, remember that it’s okay to go at your own pace. If the thought of indoor dining or a wedding reception are still anxiety-provoking, give yourself permission to respectfully decline invitations to attend such gatherings. Start small and go from there. For example, if you have been having your groceries delivered throughout the pandemic or have only used pharmacy drive-thrus, consider taking a small in-person trip to pick up a few food staples or to refill your prescriptions. Once you have gained a sense of mastery over these shorter experiences in public places, slowly work your way up to more varied locations and activities. There is no set timeline when it comes to reacclimating to life post-pandemic. Be gentle with yourself, celebrate each little victory, and remember that progress is not always linear.
New Social Norms
During the height of the pandemic, many of us had to learn how to ask difficult questions of others in order to make informed decisions for the safety of ourselves and our families. For some, asking questions about the personal practices of others regarding quarantine, social distancing, and mask wearing felt (or perhaps continues to feel) intrusive and uncomfortable. Asking about vaccine-status may be no different.
While friends, family, and acquaintances may not always agree with or understand our choices, remember that it is okay to say “no” if you do not feel comfortable spending time with individuals who are not vaccinated or who do not follow the same social distancing practices as you. If your anxiety around your personal health and safety is likely to interfere with your ability to truly enjoy socializing, consider first spending time with those who take similar precautions around COVID before opening up your social circle.
Managing Anxiety in the Moment
As you are preparing to reacclimate yourself with the world outside of your quarantine bubble, it may be helpful to keep some of the following anxiety-management strategies in mind:
Seek clarity when possible: For most of us, ambiguity is a breeding ground for anxiety. As such, a helpful anxiety management strategy is to look for ways to clear up uncertainty in your life. While you may not be able to get answers for all of your post-pandemic questions, there may be clarity for certain aspects of your life, such as workplace safety protocols or your school’s COVID response plan for reopening. Whether researching online, contacting your local government, or sending a quick email to your HR representative, there are many ways to be proactive in gaining information that may provide a greater sense of security and certainty.
Take a hiatus from social media/the news: If you find yourself engaging in social comparison when you see others posting their “obligatory vaccine selfies” or photos of their recent trip to the salon, consider taking a break from your news feed. Likewise, if the constant news updates about safety guidelines and vaccine rollouts are overwhelming, think about limiting your news consumption or consuming news in a more controlled and strategic manner. For example, if you notice that checking the news or your social media feed during the workday seems to disrupt your productivity, consider only accessing this content during your lunch break or after the workday concludes.
Maintain an exit strategy: If and when you are ready to venture out into the brave, new, partially-reopened world, know that you can always change your mind if you start to feel overwhelmed. Just because you think you may be ready to meet up with friends indoors or attend larger social gatherings does not mean that you can perfectly predict how you will feel when the moment arrives. Communicate openly with others about your anxiety, seek support by participating in anxiety therapy, be flexible in your approach, and remember that you are allowed to change your plans if you feel uncomfortable or unsafe.
No matter how you are feeling about post-pandemic life, remember that your feelings are valid! Anticipatory anxiety, excitement, uncertainty, relief, and dread are all within the realm of normal reactions to these unprecedented times. Your response to the pandemic, both during and after, is informed by personal choice, preference, and priorities, and is therefore uniquely your own. No one else has to agree with or understand why you have chosen to set your pace and boundaries; do what works best for you.
For the most up-to date information on the coronavirus pandemic and how to protect yourself, please visit: https://www.coronavirus.gov/
Stay safe!
