Re-emergence: Dealing with post pandemic anxiety & burnout.
Getting back into the swing of life means finding balance and skill.
You may be feeling super excited… or you might be feeling very anxious. Things that were thought of as being in the danger zone, now technically are not, but it might feel like they still are. So how do we get back into regular living? I’ve got some things below that might support the journey out of pandemic mode, and back into a life that feels right to you:
1. Write what you’re looking forward to.
Get yourself looking forward to the changes ahead, and give yourself permission to restart activities gradually. Engaging in incremental change and honouring your limits and boundaries is a great way to start. Increasing your time while out in public slowly, recognizing when you need a break and letting that be okay will help any anxiety you may have, even if you don’t recognize or understand that anxiety yet. Go easy on yourself, you can move gradually and be excited at the same time. Have a plan, but stay flexible.
2. Communicate effectively.
Be upfront about your feelings and what you are comfortable with. The pandemic has created more space than ever to craft meaningful limits about our capacity and needs, which will still be helpful as we return to “normalcy”. We are all going to come out of the crisis differently and you are allowed to let that be individual to you. Practice saying no and pace yourself, so you don’t exhaust and disappoint yourself with high expectations. You may face resistance from friends and loved ones on what feels acceptable or safe as you return to regularly scheduled activities. Empower yourself to set boundaries and limits with people, situations and places that aren’t comfortable. Boundaries are designed for you, and their effectiveness is dependent on clear and concise communication.
3. Focus on what is in your control.
There will be plenty of people who may engage in post pandemic life in a way that may be fearful or anxiety provoking for you. Get comfortable naming what you can do, without trying to shape or change others. If you’re still unsure about re-engaging with others in close proximity, remember that you can still remain socially distant, prioritize outside gatherings and/or wear masks. Think back to uncertain times in your past and remind yourself of how you’ve coped with adversity up to this point. The strength and resilience that got you here is still accessible to you now.
Stay informed but have limits, limiting your time scrolling on social media and news channels, which can contribute to anxiety, depression and stress.
4. Practice being present in the moment.
Take a few moments each day to pause and practice mindfulness. Mindfulness means taking a non-judgmental attitude to your thoughts, feelings and environment, as well attending to what is happening in the present moment. Mindfulness can be paired with deep breathing, your favourite music, or even an activity that brings you relaxation and joy. Lean into the practice of becoming aware without feeling the need to solve an emotional problem or issue.
5. Engage in something meaningful to you each day.
Even if it is only a few minutes of your time. Play a game with your child, listen to your favourite music, engage in mindful movement or exercise, paint/draw, help a neighbour, or do something that focuses attention on feeling good.Your values are not just ideas, they inspire action. Ask yourself - what is one small thing I can do to provide meaning to myself or others today?
6. Journal or write out what you’re feeling.
Let your writing freely flow despite what thoughts or feelings arise. Journalling can help you gain perspective, clarity and understanding of your thoughts and intentions. The key is to write without judgment, and remember that the process of journaling can sometimes be more important than the content. It doesn’t have to be perfect, so try to write without leaning into “doing it right.”
7. Be consistent about self care.
Self care is about daily hygiene more than it is about eye masks and fun nights out. Be consistent with the habits that help and maintain a routine that allows you to show up for yourself in a way that feels good. That might mean getting enough sleep, taking in nutritious and enjoyable meals, or even simply making your bed in the morning. Self care will be unique to you, and embrace whatever it looks like when you find it.
8. Reach out for help if you need it.
If you have tried to manage your anxiety but you’re not making progress, it might be time to evaluate how severe your anxiety really is. Reach out to a loved one, a friend or some one you trust. Being anxious about returning to post pandemic life is normal, however you don’t have to hit rock bottom to get support. If connecting with loved ones isn’t helping, try reaching out to a professional. If you’re truly struggling, you deserve to be helped and supported.
This is a time where you get to re-evaluate your values and priorities. Things you enjoyed before might be different now. You’re allowed to set boundaries and emerge into post pandemic life with a different outlook. Boundaries need to be communicated, and new routines may emerge and require consistency and practice. Allow yourself to evolve slowly into where you want to be, and practice letting go of harsh criticism or expectations that push you into perfectionism and anxiety and out of ease and value based living.