Post-Pandemic Anxiety Is More Normal Than You Think
In March of 2020, therapists saw anxiety symptoms soar, both in clients who had pre-existing struggles with anxiety, and in individuals who were experiencing new struggles and symptoms that correlated with presence of Covid-19. The reasons for this were understandable to most: it made logical sense that, when every aspect of one’s day-to-day life is upended, stress and anxiety would follow. But over time, many people settled into their new lifestyles, adjusting to a life that — in many ways — was simpler, quieter, and even easier than the lives they had lived before the pandemic. Gone were the days of traffic-packed commutes, carting kids to and from extracurricular activities, and trying to manage a social calendar.
As much as the early days of the pandemic brought on waves of anxiety, many are finding that the transitions out of pandemic life are causing similar feelings of uneasiness and stress. (As a side note, in no way do I mean to claim that the pandemic is “over” or that we are living in a post-pandemic world. Please consult the CDC and public health experts for information on the status of the pandemic.) This is not to say that people have enjoyed the pandemic or have been happy about its existence, but that they have adjusted to a new way of living, and are now faced with a second significant, life-altering transition as offices begin to reopen, kids’ activities resume, and friends are reaching out to resume regular get-togethers.
As much as we all may have longed over the past 14+ months to sit at a restaurant with our loved ones, attend a wedding, or hop back on an airplane, the anxiety and uneasiness that many people feel about “post-pandemic life” is actually completely understandable and normal. Just like there were unknowns associated with the start of the pandemic, our nation’s current status with Covid-19 is filled with a number of question marks. Many people wonder how the vaccine rollout will impact their work situations, which could have a number of ripple effects on their day-to-day routines. Others might be grappling to figure out how they will fit everything in now that their social calendars are filling up after a year of reprieve from the busyness of life. Some harbor concerns for the health impacts of the virus, and may nervous about a lingering public health risk. Many people feel “out of practice” and even awkward when it comes to socializing, whether that be with friends, coworkers, or new acquaintances. In conjunction, they’re faced with the awkwardness of trying to navigate new social norms — for example, is a hug with a friend going to make them uncomfortable? Is a handshake with a new acquaintance inappropriate, or is it offensive to refrain from shaking hands? Further, some feel overwhelmed and overstimulated by social settings after becoming acclimated to a solitude or small groups.
Whenever humans experience unpredictability and significant transition, there is a potential for anxiety. The unknowns of a new circumstance can be challenging to grapple with from both a logistical and emotional perspective, especially for those who like to have their ducks in a row and their plans mapped out. The ever-evolving landscape of the pandemic has made it near impossible to plan for so many different areas of life, and the same holds true for the re-entry stage.
To make matters more complex, those who struggle with re-entry anxiety also often experience feelings of guilt for feeling anxious. They’ll think to themselves, “I should be glad that things are re-opening. I should be happy to see my friends again. The pandemic was a terrible thing, so why does it feel so hard to go ‘back to normal?’” This is where I want to input my thoughts as a therapist: guilting yourself, telling yourself that you “should” feel differently, or telling yourself that your feelings are “wrong” are only going to amplify the stress and anxiety you already feel. Not only does this approach invalidate your emotions, it’s also not effective at helping you to shift to another perspective or way of feeling. Instead, consider practicing acceptance of your feelings. Recognize that it’s normal to experience anxiety when undergoing a significant transition, and give yourself a gentle reminder that this is the first time you’ve ever coped with a global pandemic. There is no way to do this perfectly. Remember that you’ve already made it through so much over the past year, and that you have the resiliency to face another change — even if it isn’t 100% smooth sailing along the way.
Here are a few additional tips and tricks for how to manage post-pandemic anxiety:
Create a new routine for yourself. Just like the experts advised when lockdowns hit in March, 2020, creating structure and predictability for yourself will help to reduce anxiety that arises from an influx of changes.
Take it slow. If you’re feeling unsettled or anxious about post-pandemic life, you do not have to jump headfirst back into your old version of “normal life.” It’s okay to space out your social plans and gradually return to activities that the pandemic was restricting you from.
Carve out extra down time. While this does not apply to everyone, the pandemic left many people with extra time on their hands to hang out at home. In an effort to ease the transition, carve out extra time to relax and recharge.
Remember that you don’t have to return to your old version of normal — ever. It’s okay if, during lockdowns, you learned that you enjoy a lighter social calendar, that you prefer spending time at home, or that you thrive with more alone time. While it may seem as though there’s a push to resume normal activity, remember that you’re in charge of how you spend your time, and it’s okay to make choices that work for you.
