Living with Covid – Managing Anxiety As We Emerge From Lockdown
How did you feel as the government announced the end to lockdown in Melbourne? For some, this moment represented immense excitement, relief, and joy, after a long 263 days of not-at-all-normal life. For others, it was much less enjoyable, accompanied by feelings of apprehension and anxiety. If the latter was your experience, or you’re facing a mix of positive and negative emotions, there are two things you need to know: first, you’re not alone! Second, there are things you can do to help.
As psychologists, we often talk about how anxiety can stem from worry that is triggered in uncertain and new situations. Covid lockdown and coming in and out of various stages of restrictions ticked both these boxes. Many noticed themselves worrying and feeling more anxious each time changes were announced. What would this mean for health? Work and business? Child care? Visiting loved ones? Important events? The answers were not always clear and so understandably, prevalence and intensity of anxiety increased.
Although many are referring to the end of lockdown as a “return to normal”, the reality is that the situation is still new and uncertain, because we haven’t lived it before. This is especially true as many of us have become accustomed to lockdown life, and to only re-entering the world after celebrating several ‘donut days.’ So, it makes sense that some people are experiencing worry and anxiety as they integrate into the world again.
Here are some things to try that may help:
1) Take the transition slowly and set boundaries
Just because you’re allowed to do much more than when you were in lockdown doesn’t mean you have to. Remind yourself it is okay to say no to social invitations, travel suggestions, and employer requests for extended work hours. Needing time to re-adjust is understandable and normal. And, remember: it is still okay (and often important) to schedule down time.
2) Tell someone how you’re feeling
Whatever emotion/s you might be experiencing, see if you can reach out and communicate this with someone you trust. Chances are there is someone out there that is feeling similarly, so sharing with them may help you feel connected and understood (we call this ‘common humanity’). There are also a number of support lines you can call to discuss how you’re feeling, including Lifeline on 13 11 14 and Beyond Blue on 1300 224 636.
3) Focus on one thing at a time
Sometimes when we are experiencing strong emotions, including anxiety, our brains have a hard time working out what to do next. This can lead to behaviours such as procrastination, which can strengthen difficult emotions over time. As such, it can be helpful to focus on one thing at a time, and ideally something within your control. If you’re noticing intense physical sensations, try starting with a relaxation strategy (below) to calm your body and mind first.
4) Calm the body and mind
Some common symptoms of anxiety include racing thoughts, restlessness, muscle tension, rapid breathing/heart rate, and sleep difficulty. To address these, try one of the following:
- Box breathing (counting in for 4, holding for 4, breathing out for 4 and holding for 4)
- 5 senses exercise (describe one thing you can see, hear, touch, smell, and taste)
- Progressive muscle relaxation (try the Centre for Clinical Interventions website for an example and be mindful of any injuries)
- Or, try a short burst of fast movement to burn up some adrenaline – we love 50 star-jumps. After this, you might be able to move on to something more soothing.
5) Talk to yourself as you would a loved one
Sometimes we can be much more critical of ourselves than we would others we love. As such, it may be helpful to imagine what you would say to someone else transitioning back to a new normal. Take the time to also imagine how you would talk to this person – our inner tone matters! See how it feels to then apply these words and tone to yourself.
We hope these strategies will be a helpful starting point for anyone feeling anxious coming out of lockdown. If you have any further questions, or need access to more intensive support, please don’t hesitate to contact us on (03) 9645 5677 or contact@pcpsychology.com.au.