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Re-entry anxiety is real: Here are 5 ways to cope

If you live in a place that’s emerging from lockdown or other Covid restrictions, you may be feeling anxious. Your feelings are very normal, valid, and real. Re-entry anxiety is being felt all around the world as people continue to adjust to Covid in their communities.

Here are some ideas to help you cope with re-entry anxiety. We suggest trying a few different approaches so you can find what works best for you.

1. Understand your unique re-entry anxiety

Consider what is making you anxious. Are you worried about the virus itself, feeling uneasy about the new rules, or experiencing social anxiety at the thought of meeting people face-to-face again? Perhaps it’s all of the above, or something completely different?

There is no right or wrong way to experience re-entry anxiety. Anxiety may come and go, be triggered by specific situations, or present as feeling ‘a little bit off’.

It’s important to acknowledge your feelings. By understanding your own stress response, you can find ways to cope that suit you as an individual. Even though re-entry anxiety is very normal, how you experience it will be unique to you. Try not to get caught up in how your friends, family, or neighbours are coping with the changes – tune in to what you are feeling and what you need.

2. Identify what’s within your control

Use our interactive Worry Map to identify which anxieties are within and outside of your control. Try to let go of what you cannot control and focus on what you can do to keep yourself and your community safe. This includes getting vaccinated*, following public health advice (such as mask wearing, social distancing, and hand washing), and following rules specific to the places you’re visiting.

*If you’re concerned about the vaccine, we recommend these vaccine resources from The Royal New Zealand College of General Practitioners.

3. Start small – don’t rush

Have you heard of the term ‘exposure therapy’? This is an evidence-based technique for treating anxiety. It involves slowly exposing yourself to the source of your anxiety in a safe way. The idea is gradual, safe exposure over time may help you to eventually overcome the anxiety.

When applied to re-entry anxiety, exposure therapy looks like starting small. For example, going for a hike with a few close friends, going into the office for a few hours instead of the whole day, or taking your kids to a quiet playground.

The important thing is to re-enter society at your own pace, wherever possible. If there’s no rush, don’t rush yourself. The world will wait.

4. Prioritise self-care

Now is the time to prioritise taking care of yourself, whatever that looks like. Whether it’s taking the time to sip your coffee slowly like Sir JK, turning off your phone for a few hours like Shantelle Thompson, or watching a good TV show like Jazz Thornton, try to find little ways to weave self-care into your day.

Self-care isn’t about avoiding how you feel. It’s a way to give yourself a little break from anxious thoughts and feelings so you have more energy to face challenges when they do arise. It’s a way of creating space for yourself as the world begins to open up around you. You may find it useful to set self-care as a ‘reward’ for doing something out of your comfort zone. For example, knowing you can come home and watch your favourite movie might motivate you to run an errand. Re-entering is hard – you deserve to rest and recuperate.

5. Communicate your concerns

One thing you can be certain of about re-entry anxiety is you’re not alone. Everyone around you is likely feeling their own version of this anxiety. Talking about it with people you trust can help to normalise this experience.

It’s also important to communicate with people who have an influence over how you need to re-enter public spaces. For example, your employer or staff at your children’s school. If you’re worried about their Covid plan, ask questions and voice your concerns. Your questions and your voice matters. Great leaders will understand the importance of engaging in respectful conversations and be happy to talk.

Where to find help if you need it

If your re-entry anxiety feels overwhelming, unbearable, or significantly disrupts your ability to participate in day-to-day life, there is support available. Talking to your GP or using EAP services are good places to start. There are also helplines available that can assist. In New Zealand call or 1737 to talk to a trained counsellor, or in Australia call 1300 22 4636.