Navigating Post-Pandemic Anxiety

by Shaina Frank

You watch/listen to/read the news. You’ve been reinvited to social events, outings, and weddings. You, your friends, and your family members may have received the vaccine. Many mask mandates have been lifted. Finally, you can see the light at the end of the tunnel: normal reality is returning. 

So why do you feel more anxious?

The human brain craves familiarity. It has evolved to associate what we know and what we are familiar with as safe and secure. With COVID-19, what we have grown used to over the past year and a half is lockdown, quarantine, and social isolation. Any change to what we know sends us into fight-or-flight instinct, which causes our brain to adjust and constantly look for danger. When uncertainty and change approach, this naturally creates and increases already-present anxiety. Change is difficult for humans — even when we know that change is positive. 

Tips for Managing Anxiety 

1. Go at your own pace (this is not a race)

How you are feeling about re-entering “normality” is likely to look different than what some of your friends, family, and/or co-workers are feeling. Even if you have received the vaccine and mask orders have been lifted, go at your own pace, take your time. Everyone has a unique situation and different reasons for their fears or lack thereof. If you detect an increase in your social anxiety, start slow. For example, get together with just one friend for coffee and notice how you feel about it before immersing yourself in a large gathering. Or maybe you commit to going to one public place a week, and then, if you have the option, slowly reintroduce yourself to working in the office a few days a week. With slow, intentional, and repeated exposure, anxiety (related to anything) typically decreases over time, so hang in there!

2. Boundaries (are your best friend)

Your opinions and feelings about the pandemic may vary, so it’s important to get to know your own limits and boundaries around social settings. It’s perfectly okay to say no and potentially disappoint others, especially if what they’re doing doesn’t align with what you need and your own values. Knowing your boundaries ahead of time can help you plan and prepare. Ask questions like, will people be wearing masks? How many attendees are expected? so you know how to better handle invitations. Boundaries are not meant to harm or hurt the feelings of others; boundaries exist to help us protect and manage our own needs.

3. Self-compassion (be kind to your mind)

COVID-19 has been a collectively traumatic event. Our world and how we knew it was turned upside down practically overnight, and it is 100% all right if you are still struggling to cope and find your balance again. When we feel anxiety, it’s tempting to push away and resist the feelings that arise because they’re uncomfortable or unpleasant. However, in the long run, this typically increases anxiety and often forces those feelings out in undesirable ways. 

If you notice an increase in anxiety arising during this post-pandemic era, challenge yourself to gently be with it and give yourself compassion and acceptance. Self-compassion is like speaking to yourself the way you would a loved one. When your loved ones are experiencing anxiety and uncertainty about post-pandemic expectations, how do you speak to them?

4. Focus on what you can control (reframe and refocus)

During times of uncertainty, focusing on what is certain and on what is within your control can help increase your sense of safety and security. You can’t control whether other people wear masks, practice social distancing, or make smart decisions, but you can control what you do. It’s up to you to choose whether or not you wear a mask, attend large gatherings, or get vaccinated, and you can choose how to respond to others’ actions. You are the expert of yourself only, so focus on doing what feels healthy, important, and safe for you. 

Counseling Services For Anxiety

There is no right way to navigate post-pandemic life, and experiencing anxiety as part of this is an understandable and absolutely valid reaction. However, if you notice your anxiety making it increasingly difficult to manage responsibilities and social life, it might be a sign to seek professional help. Many of our therapists are trained in treating anxiety and would be honored to support you in adjusting to our “new normal.”

If you’d like to learn more about our Wilmington counseling services or connect with a counselor to help manage your anxiety, contact us today!