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Tips for Managing Anxiety as Life Returns to “Normal”

by Hillary Stevens

If the thought of being in a large crowd, a holiday gathering at your grandma’s, or even a trip to the grocery store without a mask on is causing you anxiety, you’re not alone. Almost 50% of Americans have reported feeling nervous or anxious about returning to in-person and maskless events in a not-so-post-pandemic world — what is being referred to as “re-entry anxiety” (APA, 2021). Many individuals are experiencing these anxious symptoms for the first time, and that can be really scary. Those who have been diagnosed with anxiety may be seeing the all-too-frequent signs of anxiety, specifically focused on COVID-19, vaccines, and restrictions being lifted. Although there is no one-size-fits-all solution, there are some proven methods to help you cope with anxious thoughts and to decrease your anxiety in a healthy way.

Signs And Symptoms

If you haven’t experienced anxiety in the past or are unsure how it may present itself in your life, here are some common signs to be on the lookout for. Accurately identifying these signs is the first step in combating them: 

  • Overthinking
  • Need for reassurance
  • Procrastination
  • Ruminating on negative outcomes or possibilities
  • Difficulty falling asleep or “racing thoughts”
  • Inability to enjoy the moment
  • Backing out of obligations
  • Social isolation

An important distinction to make in identifying the signs of anxiety in your own life is remembering that you can be anxious about a specific situation or experience without having a diagnosable anxiety disorder. However, if your anxious thoughts spread to many situations and scenarios, or they impair your ability to function in daily life, it may be necessary to seek professional help to manage these symptoms. If your anxiety is impacting your quality of life, visiting our counseling center may help. Contact Clarify Counseling Center in Wilmington to schedule an appointment. 

Tools And Techniques

Some of the most common techniques for managing anxious tendencies come from Cognitive Behavioral Therapy and Mindfulness theories. Here are some tools you can start using today to get back to living your happiest, healthiest life. 

1. Be gentle with yourself

We have all been through a collective trauma since the beginning of the COVID-19 pandemic, an experience none of us have lived through before. All the unknowns inherent in the last year and a half can leave you feeling all sorts of things. Acknowledging these feelings instead of avoiding them is the first step towards healing. Speak to yourself like you would your best friend, and remind yourself that you are doing the best you can. This is referred to as Mindful Self-Compassion. Read more about what this practice looks like here. Progress is a journey, and just like all the changes you had to endure due to the pandemic, you are again experiencing changes as COVID-19 recedes, and this too is a difficult thing. 

2. Take things slow

Although it may seem like everyone on Instagram is jumping back into their pre-pandemic lives, it is important to do what feels right for you. Create what is referred to as an “Exposure Hierarchy” to better understand what you feel comfortable doing. Begin by creating a list of situations that produce anxiety and rank them in severity (1-10 usually works well). Next, allow yourself to start engaging in the activities that produce the least amount of anxiety. Then, work your way up to the most anxiety-producing situations. It will be difficult to engage in any anxiety-producing situation at first, but this is necessary in order to move forward. Avoidance is the number one factor that prolongs anxiety.

3. Rest when you need to

Self-care and rest are vital to success in this process. If you push yourself too hard, your fight-or-flight response may kick into overdrive and lead to a loss in progress and loss of confidence in yourself to keep pushing. It’s important to fill your cup back up after a long day of socializing, smiling, and being “on” after so many months of talking only to your animals and plants. By resting when your body and mind tell you to, you are allowing yourself to continue this process for another day.

4. Manage your expectations

You hear it a lot, but that’s because it’s true: nobody’s perfect. Managing your expectations is a necessary step in allowing yourself to be imperfectly human and figure things out as you go. If you are just starting the process of overcoming anxious thoughts and tendencies, it’s understandable (and expected) that the first couple of tries might not be that successful. Regardless, continuing to get back up and try again is imperative. If you are talking down to yourself for not getting it on the first try, it makes it that much harder to try again. Self-compassion comes into play here as well. Be kind to yourself and set obtainable goals in order to position yourself for success. If you need some help with this, check out this blog on SMART goals.

5. Stay connected

If going out to the bar with your old college friends seems like too much of a stretch right now, that’s okay! Don’t force it. It is important, however, to stay connected with those close to you, even if you’re not seeing each other in person. Seeing others who are seemingly “fine” might make you feel alone and cause more isolation. Falling into that trap will only make things worse. Reach out to friends or family who may have similar concerns as you, or schedule an appointment with a mental health professional if you need additional support through this process. We are all figuring it out together!

The COVID-19 pandemic has caused a lot of changes, which has resulted in experiencing new concerns, feelings, and difficulties for many of us. Everyone must find what works for them to “re-enter” society in a way that feels comfortable and doesn’t cause more trauma. This is a first for all of us, and expecting yourself to know how to handle it immediately might not be a fair expectation. Try the techniques listed above, preferably a couple of times, before determining if they work for you. If you continue to struggle even while using these tools, consider reaching out to a therapist who can aid in this process and be a partner alongside you.

References

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