5 Coping Strategies to Manage Re-entry Anxiety
With vaccines readily available, and restaurants, theaters, and sports arenas beginning to re-open at 100% capacity, we are approaching re-entry into a somewhat “normal” society again. While some might be ready to get back to their old way of life, others might feel anxious about this shift. It is completely normal to feel some anxiety about this change, as many of us have become accustomed to pandemic living. Here are 5 tips to help you cope.
1. Focus on what you can control
This advice really helped me at the beginning of the pandemic when my fears about COVID-19 were taking me down a spiral of anxiety and despair. I focused on what I could control which involved wearing a mask, using hand sanitizer, and avoiding crowded places. I let go of what I couldn’t control, which was the virus itself and other people’s behaviors. Uncertainty and the unknown is stressful, but by focusing on what we can control, we can take charge of our anxiety. Similarly, during this re-entry phase, you can focus on what you can control and which activities you choose to resume. You are in control of how you respond to your anxiety and what steps you take.
2. Shift your worries into hopes
First, make a list of the things that you are worried about. Sometimes, just the act of writing them down can provide relief by getting them out of your head. Next, create a bucket list of things that you are hopeful for or excited to do post-pandemic. Whether it be traveling, going shopping,or spending time indoors with close friends, allow yourself to think about these new possibilities. By shifting your thinking from worries to future positive experiences, you will become more optimistic and hopeful.
3. Accept your feelings
It’s OK to feel what you are feeling and know that there is a reason you feel that way. Try to accept your feelings with curiosity instead of judgment. Imagine that your feelings are like waves in the ocean that come and go in different sizes depending on the time of day. Perhaps you feel a mix of emotions such as scared, anxious, and excited. All of these feelings are valid and totally normal.
4. Face your fears-slowly
If you are feeling anxious about something, it makes sense that you would want to avoid that trigger. However, the more that you avoid the source of your anxiety, the larger your anxiety will become. The best way to manage these feelings is to face them head on. You don’t need to start by attending an indoor concert or sporting event with thousands of people if you are feeling anxious about re-entry post COVID-19, but rather start out slowly by engaging in an activity that makes you slightly anxious and then increase your exposure step-by-step. You will be able to tolerate a little more each time, which will help you overcome your fear.
5. Prepare your body and use grounding techniques
Pay attention to your body the next time you are anxious and notice what you are experiencing. Maybe your hands are shaking or your palms are getting sweaty. Perhaps your heart is racing, you feel a nervous energy throughout your body, or your breathing is getting faster. Once you learn to recognize what happens to your body, you can practice slow deep breaths and a simple grounding/self care ritual to help you manage the anxiety. Examples could be rubbing lotion on your hands with a refreshing scent, or taking a moment to feel your feet connected with the ground. If you find yourself spiraling with anxiety when going to a crowded location for instance, take a moment to acknowledge the anxiety, listen to your body, and then remind yourself that you are safe and can get through it by taking deep breaths and practicing your calming ritual.
We have all been through a collective trauma over the past year and many have experienced a significant shift in their behaviors and interactions with the world around them. It took time to adapt to life during the COVID-19 pandemic, and it is OK to take time to re-adjust once again. Hopefully, the strategies above can help you better navigate this new transition. If you are experiencing anxiety that is not pandemic related, these tips can be helpful too. Remember to acknowledge your feelings, shift your thinking, listen to your body, face your fears, and focus on what you can control.