The COVID-19 pandemic has quickly and suddenly changed human life in surprising manners. Over the most recent couple of months, since the COVID-19 remain at home limitations came into place, a huge number of individuals have been telecommuting and rehearsing social removing. As the lockdown limitations are getting lifted or facilitated in different spots, the vast majority are encountering some level of reemergence nervousness, as they mull over or endeavor to explore some level of resumption of required pre-lockdown exercises, for example, going to work. This uneasiness is generally knowledgeable about the type of dread, apprehension, stress, or fear.
What Underlies Reemergence Nervousness?
The degree of vulnerability innate in the COVID-19 pandemic has been nervousness inciting for a great many people. In any case, as of late, numerous individuals had begun to become adjusted to another lifestyle, one that was principally spent inside. For some individuals, this began to have a sense of security or in any event, consoling. Presently, endeavoring to continue required exercises, while the pandemic is as yet continuous, is another progress that the cerebrum needs to adjust to, in a limited capacity to focus time. In this way, it’s not amazing this new progress would be nervousness inciting. The pandemic keeps on inducing vulnerability, which may include stresses over who may be contaminated, regardless of whether one will get tainted/sick, stresses over the strength of relatives, work stresses, budgetary concerns, child-rearing concerns, and additionally different concerns.
Is Reemergence Tension Normal?
It wouldn’t be a misrepresentation to state that the COVID-19 pandemic has represented a danger to human wellbeing and life. In this way, tension is inescapable because of this danger. Continuing required exercises is, in this manner, bound to cause extra uneasiness. Reemergence nervousness in the current situation is ordinary and even developmentally defensive. It’s alright and even beneficial to encounter reemergence tension. Much the same as a specific measure of nervousness is valuable for ideal execution in test-taking, comparatively, some tension in the current situation can assist you with remaining safe, participate in suitable preventive practices and exercise required alert.
10 Tips to Manage Re-Entry Anxiety Effectively
Here are some key things you can do to effectively cope with re-entry anxiety during these unusual times:
1. Practice Being in the Present Moment
Take a few minutes a day to pause and practice mindfulness. Mindfulness involves non-judgmental attention to and awareness of the present moment. Mindfulness practice can help reduce anxiety symptoms and enhance emotional well-being. Certain studies show that mindfulness-based interventions can create positive brain changes. One example of a simple mindfulness-based practice is breathing exercises which can help one feel calm and grounded. This occurs through activation of the parasympathetic nervous system which is linked with relaxation.
Lowering of heart rate and blood pressure, lowering of stress hormone levels, are some of the other effects seen with mindfulness practice. Optimal benefits can be achieved when practicing regularly, even if it’s only for a few minutes a day. More information about mindfulness courses and resources is available here:
Note: If you have been diagnosed with an anxiety disorder or other mental health condition, you should consult your psychiatrist/therapist to determine if mindfulness-based interventions are suitable for you, and if they are recommended to you, engage in mindfulness practice under the supervision of a trained mental health professional.
2. Recognize What You Can Control
Many people are experiencing a sense of lack of control during this pandemic. Doing simple, but, important things such as following COVID-19 guidelines (from authentic sources, such as CDC) can help you regain some sense of control in otherwise uncertain times. Recognizing and working on what you can control, can be a valuable step in overcoming anxiety.
3. Pay Attention to Your Unique Situation
Your re-entry anxiety may have additional, valid reasons- for instance, if you are 60 years of age or above, or suffering from underlying health conditions(s). Especially, in this case, it’s important to consult your physician before making any re-entry decisions or plans. Your physician would take into account your age, medical conditions, and your unique circumstance to determine your risk level and make recommendations for the next steps accordingly.
4. Engage in Something Fulfilling
Engage in something you find fulfilling, even if it is only for a few minutes a day. Playing a game with your child, listening to your favorite music or playing a musical instrument, exercising, painting/drawing, or helping an elderly neighbor (while maintaining physical distancing) are some examples of activities that can be fulfilling, depending on your individual interests. This can help you be more engaged in meaningful life activities, contributing to enhanced emotional well-being.
5. Take a Gradual Approach
If required to resume certain activities, doing it gradually, one step at a time (while following guidelines), rather than rushing into things full force, is likely to work better. Gradual, as opposed to the sudden resumption of activity, is the preferred approach for anxiety. Don’t pressure yourself or compare it with others in the process. Besides, prudence and caution are strengths in a pandemic.
Journaling can have positive health benefits. Even a few minutes a day (eg. 10-15 minutes a day) of journaling may be beneficial. Journaling in the form of free-flowing writing (where you write whatever thoughts and feelings come up), can help you gain perspective, clarity, and understand your thoughts and emotions better.
7. Schedule a Time to Worry
Scheduling a time during the day for worrying can be a useful strategy to manage anxiety. Select a time that you schedule as a ‘worry period’ for 20-30 minutes every day. When worry related thoughts arise during other parts of the day, postpone those to the worry period. Reflect on and consider your worries during the 20-30 minutes of worry period you’ve scheduled daily. This technique tends to be more helpful when practiced regularly.
8. Practice Gratitude
Gratitude based interventions can be helpful for anxiety. Particularly in a pandemic, when plans seem to be going awry, writing down about things one is grateful for, is a valuable exercise that can offer a bigger picture perspective.
9. Avoid Alcohol
Many people find themselves leaning on alcohol to cope with anxiety. It can start with a seemingly benign drink, and burgeon into something problematic. Get professional help if you find yourself in this scenario. Many people feel like these substances are helping at the moment, but, they are likely to increase anxiety and adversely impact brain health in the long term. If you have been diagnosed with an alcohol or other substance use disorder, or are struggling with alcohol or other substance use, follow through with treatment as recommended by your treating clinician and make any changes in consultation with your clinician.
10. Stay Connected
The pandemic has caused many to feel isolated. We know that social connectedness is a positive, protective factor for mental health. The good news is that technology makes it possible to stay connected with friends and family members, while exercising physical distancing, so, stay connected.