Post-COVID anxiety is common, but how can (and should) you cope
According to the American Psychological Association, Americans are reporting significant levels of post-COVID stress, on par with the beginning of the pandemic. Reentry Anxiety after COVID can take many forms, including social anxiety; feeling overwhelmed by getting “back to normal” and facing an increase in responsibility; returning to work; losing personal and family time; and engaging in activities that we may find draining. The more comfortable people have been with the new normal, the more difficult it can be to re-integrate. Here are some techniques that can help you cope more effectively:
Don’t judge yourself too harshly: It is more than OK to feel some sense of trepidation upon returning to the world. The pandemic was a surreal year, none of us were prepared for it, and there is no guidebook on how to handle all of this.
Figure out the people, places and things that elicit joy for you. The pandemic has shown many of us what we truly value and find important. Cultivating time to spend time with special people and doing things we find meaningful can help us cope.
Enlist support and social connection: Slowly reacquaint yourself with people who may feel similarly to you, so that you can embark on this new unchartered territory together.
Dip your feet in, don’t jump. Slowly integrate yourself into social situations, so that you don’t feel overwhelmed. This might mean scheduling individual lunch dates, slowly getting back to the gym, and getting out to locations that you haven’t visited since pre-pandemic. Adjusting to the pandemic took time. Readjusting to “regular life” will take time as well. Reintegrate slowly so you don’t overcommit and burn out.
Be comfortable with setting your own boundaries: It’s OK to not feel the same as other people with regards to wearing a mask and still maintaining social distance. Do what makes you feel safe and comfortable, and gently assert boundaries that keep you feeling in control and protected.
Create a list of things you have missed. Whether it is returning to the gym or going on a date, getting back to something we have missed can create excitement and motivation, as well as help us cope with anxiety.
Don’t let go of the special gifts you gained from the pandemic: Whether you shared more connected family time, cooked elaborate meals, or spent greater time on self-care, maintain the positives that you garnered, and integrate them into your life going forward.
Figure out the new you: Whether the pandemic has caused you to reevaluate your work-life balance, move to a new location for less stress, or stop-commuting, figure out what felt good and how you want your life to look going forward. Make small changes to move your life in a direction that supports those goals.
What other things are people feeling in this post-COVID /vaccine world – are there any particular symptoms cause for concern?
Some individuals are experiencing extreme anxiety related to germs, and are having difficulty acclimating to large public spaces, etc. As with any concern, difficulties that are impacting one’s adjustment and are causing impairment in daily functioning may warrant intervention from a mental health specialist.
Many other individuals have felt so oppressed during the pandemic, that they are making up for lost time in unhealthy ways. This includes partaking in excessive behaviors related to partying, sexuality, spending, and substance usage. Some have lost a sense of control and are not exercising the same level of judgment or caution that was in place pre-pandemic. Many discuss the desire to “live for today,” because “you don’t know what tomorrow holds”. This speaks to the very real and documented increase in thoughts of death and mortality since COVID, causing a genuine “existential angst,” as we contemplate our own mortality much more now. While some of these behaviors might be normative, anything to excess can be problematic, especially if it interferes with our daily functioning, causes difficulties with our work or social life, or results in negative consequences for our physical or emotional functioning.
In the same existential vein, some are wondering why we work so hard, and what the meaning of life truly is. Many are trading in their high-pressured jobs and opting for a more relaxed way of life. Some are reevaluating the importance of money and finances, as the pandemic forced us to focus on our inner worlds versus material objects. As with any difficult life experience, the opportunity to experience post-trauma growth exists. Here, we have the capacity to not only be resilient and bounce back to our pre-trauma state, but actually grow. Victor Frankl, the famous Holocaust survivor and author remarked, ”When we are no longer able to change a situation, we are challenged to change ourselves.” He further adds, “In some way, suffering ceases to be suffering at the moment it finds meaning.”