Lockdown lifting anxiety?
Tips to cope with anxiety as the lockdown lifts.
If anyone had told us at the start of 2020 what would play out in the rest of the year it would have sounded fantastical and ludicrous, like the plot of a Hollywood apocalypse movie. When the reality of the first lockdown began to settle many of us moved through similar phases of emotions.
The first phase, in common with much dramatic loss or change, often felt like shock, with elements of disbelief. However as the weeks passed and the new reality became more normal, new elements arose. Often fear or frustration, as we consciously and subconsciously made meaning of this sudden and unexpected new shape of our lives and the limitations of being stuck at home.
Many of us were able to find comfort and solidarity in a “Spirit of the Blitz” feel. Clapping for the NHS, and perhaps volunteering to help locally or with family and friends. Many of us made an effort with self care, for example getting up in the morning to join Joe Wicks in keeping us all fit.
When Scotland and the UK finally reopened many of us felt excited to be able to re-connect with family and friends. Enjoying the sense of moving towards the end of the pandemic as good news about the success of the vaccines seemed to offer light at the end of the tunnel.
So the second lockdown felt like a blow, a step backwards. Many of us were left feeling despondent, the initial sense of togetherness and “Spirit of the Blitz” from the first lockdown wasn’t as strong, and as we passed a year of restrictions many of us were faced with financial worries, loneliness, uncertainty about the future, and concerns about the impact of the lockdown on our children - the list goes on. Although we have seen that humans are remarkably resilient, there is also no doubt that for many of us, our mental health has suffered during the lockdowns.
So as we approach this new phase with lockdown gradually easing, an increase in the vaccinated population, and the promise of a more ‘normal’ future, what can we say about what our feelings might be?
Broadly we may be able to look at this in two main categories.
Those of us with more extraverted personalities may have struggled due to the lack fuller embodied contact with others, having experiences out in the world that are shared. This may be something simple like a coffee in the staffroom and a natter before work begins, or the thrill of jumping on a flight to explore a new city. For this group lockdown ending cannot come soon enough.
For those of us who have had a more introverted response to the pandemic, perhaps drawing into our own inner world, we may find the prospect of the lockdown lifting more mixed. On the one hand looking forward to seeing friends, colleagues, and loved ones, but also experiencing more fearful thoughts and feelings. Hopefully for most this would present as mild anxiety, but for some of us the prospect of the world opening up could lead to more troubling feelings of fear.
If you are feeling troubled by the prospect of entering this new phase, the following tips may be helpful:
Remember you are resilient. Think through just how much unplanned change you have coped with in the last year alone.
Journaling can help. At Evolve Therapy we recommend an approach of writing down daily:
a) Knowledge - the facts of the situation you find yourself in.
b) Body sensations - how does your body feel, imagine scanning down it to ask that question.
c) Feelings - what emotions are you experiencing? Be as specific as possible.
d) Thoughts - what are you thinking? What thoughts are coming into your mind? Are they black and white in nature, catastrophising or making balanced meaning?
e) Behaviour - what do you notice about your behaviour? Are you sleeping a lot? Are you avoiding friends or are you the life and soul of the zoom meetings and talking a lot?
The act of writing out and paying attention to these different areas can help to keep things in proportion and give you a different perspective on your experiences.
3. Mindful Meditation even for a short period like 15 minutes a day can help you step back from the noise and energy of anxiety. If you struggle to find the time, you could even listen to a Mindful App while you eat lunch or take a walk. There are so many great Mindful Apps to choose now. Headspace is very popular and has a great range for helping with sleep. Insight timer is free. Calm is also popular.
4. Planning. We are often told that being present is a good aim for our mental health but planning can also help us manage difficult change. Visualising the change using as positive a lens as possible can help us see all our abilities to problem solve and to tolerate anxiety. Visualising in conjunction with thinking through which parts specifically you may struggle with can allow you to find ways of cutting them down to smaller steps. For example if you are frightened of going back to work because of the risk of infection, you could look at the current statistics in your area. Talk to your employer about measures they have taken for health and safety, and acknowledge your feelings. Anxiety is something we don’t fix or get rid off but instead find ways to manage.
5. Self care will be so important as we navigate change, next month our Blog will break down different aspects of self care. Think through what helps you feel safe, grounded and healthy.
6. Positive habits. When you are thinking through your own plans and how lockdown lifting will affect you, remember to think about maintaining any useful habits you have developed to cope with anxiety. Like creativity, exercise, gardening, calling a friend when you feel low, whatever has worked well for you. Try not to over commit to work or socialising, give yourself the time and space you need to get used to the changes.
7. Support. And most importantly if you are struggling as society re-opens then ASK FOR HELP. This could simply be talking to friends and family, or perhaps calling your GP to arrange a chat, or seeking professional help from a therapist.