10 tips to cope with your anxiety after lockdown

Easing of restrictions has allowed us to get back to the people and things we love, but it’s OK if adjusting has brought challenges too. You might be worried about the pace of the changes or what the future may bring.

It’s important to be patient with yourself and with your feelings. The coronavirus (COVID-19) outbreak has been hard for us all, and we have all experienced the effects differently, including those of us who have been shielding.

Even positive change can lead to anxiety, and it can take time to readjust to things we have not done for a while.

Feelings of anxiety are likely to pass with time as we get used to the “new normal” but it’s important to do what we can to take care of our mental health.

There are lots of things that can help you to manage these feelings and make it easier to adjust. Here are our top 10 tips:

1. Take small steps

It might be tempting to make lots of plans and say yes to everything now that restrictions have lifted, but there’s no need to rush.

Take it step by step, and only do what is comfortable and safe for you to ease back into socialising – then you can build your time back up as your confidence returns. Instead of jumping into a large social gathering instead try to take your time. Visit a quiet coffee shop with a friend. The cinema is a quiet secluded place to start but if it is too busy and it may have an adverse reaction so try an earlier or later showing at the cinema instead of a peak time.

2. Do not avoid things entirely

Avoiding the things that make us anxious can sometimes feel like the easier option in the short term, but this can make it harder to start facing our fears in the longer term.

Instead, try to set yourself small but manageable targets. Start with activities that are important to you and feel achievable – like meeting close friends and family for a coffee or snack outside – and gradually build up from there.

It can help to confide in a friend or family member so they can support you to overcome your anxieties.

3. Get your information from the right sources

Lots of conflicting and confusing information about COVID-19 can make it harder to know what to do or believe.

If you are finding news and information about COVID-19 overwhelming or worrying, try to limit how much you consume. Stick to trusted sources like GOV.UK and the NHS COVID-19 pages for the most up-to-date information.

4. Discuss any changes with others

Before socialising with others, talk about the situation with them to make sure everybody is on the same page about what feels comfortable.

If you live with other people, it’s a good idea to talk to them about changes to restrictions as well. Being aware of everybody’s fears and expectations can help to avoid conflict.

5. Make time to relax

Being able to see more of our friends and family and visit places is exciting. But it can also be a lot to take in all at once, so it’s important to find regular time for yourself to relax too.

Many people find it helpful to spend time outside. Whether it’s gardening or taking a walk in a local park, being in green space can help to lift your mood and relieve stress.

6. Challenge unhelpful thoughts

It’s natural to feel worried every now and again, but our anxious thoughts can sometimes be unhelpful.

If you can learn to identify and separate unhelpful thoughts from helpful ones, you can find a different way to look at the situation. Watch our video to find out more.

7. Tell someone how you feel

It’s easy to feel isolated or lonely when we’re struggling. However, chances are that someone we know feels exactly how we do too.

Opening up to a person we trust can be one of the most important things you can do, whether it’s a friend or family member, a GP or the MindLine Cumbria on: 0300 561 0000

MindLine Cumbria

8. Plan social occasions

Uncertainty can be hard to manage but making plans can help you avoid this. Preparing for any challenges ahead of time can help us to feel more comfortable and confident in what we’re doing.

That “plan” can be as simple as knowing what time an event will start and finish, and how many people are likely to be there. Pace yourself and try not to commit to too much if you are feeling unwell as exhaustion will only amplify your anxiety.

9. Find routine where you can

During the periods of lockdown and greater restrictions, life changed for us all and we developed new routines. Even if your normal weekday or weekend habits have now changed again, some things can stay the same.

Are there areas in your life where it’s easier to stick to a routine? Something as simple as going to bed and waking up at the same time each day or making sure to stick to your set lunch break can make a big difference.

10. Write down your thoughts and feelings

If you’re feeling worried or upset it can be helpful to explore your feelings by keeping a diary or journal.

This can also be a great way to track your mood over time and remind yourself of the progress you have made. As your confidence begins to grow, you can look back over your entries to see how far you have come.

If you are the parent or guardian of a child aged 4-11 that is experiencing anxiety please take a look at Families In Mind. A free, safe and secure self-help online programme.