As lockdown eases and you navigate your way out to gain a sense of normality back into your life, for some people it can be a huge re-adjustment triggering anxiety, having a negative impact on mental health. After spending over a year living with lockdown restrictions and being in the comfort of our own homes, we have formed new habits, behaviours and a different way of life. Coming out of lockdown and out of your comfort zone, can leave you feeling nervous about navigating your way in situations that you haven’t been in for a long time. You may also feel worried about the future and what is to come.
Some people will suffer from social anxiety where they fear being in social situations, including worrying about meeting strangers and how to act with groups of friends, and generally feeling self-conscious. It can make everyday life extremely difficult with anxiety manifesting physically including heart palpitations, sweating or panic attacks.
Here are 5 strategies to support you in easing your way out of lockdown and help you to cope with anxiety:
1 THE POWER OF THE BREATHE – breathing is key to managing anxiety, calming your adrenals and feeling more in control again. A simple but effective technique is to take a deep breath in through the nose for 5 slow counts, pause, then breathe out for 5 counts through the nose. Do this 10 times or until you feel calmer again. Acknowledge any thoughts that pop into your mind as you breathe but let them go. Keep focusing on the sensation of your breathing to quieten the mind and be in the present moment. You can also use a positive mantra to say to yourself as you breathe. For example, as you breathe in, say to yourself that you are breathing in positivity and calmness. As you breathe say that you are letting go of anxiety and any worries.
2 OVERCOMING FEAR – examine your fears for they are a projected image of what you think might happen. Look for evidence and establish the facts. Become aware of your thoughts and unrealistic predictions you are creating in your mind. Test the reality of your thoughts to give yourself a clearer perspective of the situation.
3 THOUGHT PATTERNS AND BEHAVIOURS – self-awareness is key to recognising patterns of behaviour that lead to negative thoughts. Be mindful of negative and worrying thoughts as these will affect how you feel and how you act. Although external factors influence your thoughts, you are ultimately the controller of your mind and life. Reclaim your power by creating new thought patterns and behaviours by focusing on what you can control in your life and let go of the rest. Most importantly is to be kind to yourself. If you are having a bad day, don’t worry, for tomorrow is always a new day. You are doing your best and that is good enough.
4 SET MICRO GOALS – gradually build up what you’re doing as much as you feel comfortable. This can be done by setting yourself micro goals or mini challenges, ensuring that they are achievable and realistic, plus set a timeline to do this in. Create an action plan for things that you might find difficult (e.g. getting on public transport) and seek help from a family member/friend/colleague to support you in carrying out this plan. Plan ahead where possible, and take a positive, problem-solving approach. Don’t be afraid to set boundaries too to ensure that you feel at ease. Celebrate achieving your goals and reward yourself to build confidence and will also encourage you take the further steps.
5 CONNECT AND TALK – it’s OK not to feel OK and you are not alone in feeling anxious. Have the courage to reach out and talk someone about your thoughts and concerns. A problem shared is always a problem halved as you will gain a different perspective and support in finding solutions for your worries. Surround yourself with a positive support network of family, friends and colleagues, ensuring regular contact. Find what works for you to support your mental wellbeing. If you don’t feel comfortable talking to someone that you know, there is plenty of support from services such as Samaritans and Mind.
If you require further support and would like to book a Life Coaching session, contact us.
Author - Maria Mander, Wellbeing Consultant