5 Ways to Manage Re-Entry Anxiety
The world is opening back up as more and more people get the vaccine, but how do we navigate these rapidly changing guidelines while still accounting for our own mental and physical health as well as our personal boundaries? The stress we feel about getting back to “normal” - “re-entry anxiety” - is very common and very expected at a time like this. Here are 5 great ways to approach re-entry while being kind to your mind and body.
1. Set Boundaries & Stay Present
Local and national guidelines seem to be changing every day, which makes it difficult to decide what is and what isn’t safe to do. That’s why it’s important to set boundaries for yourself based on both the guidelines and your own personal safety levels. The CDC said it was okay for fully vaccinated people to gather indoors, but if you aren’t comfortable doing that yet, that’s okay! Take time to figure out what you’re comfortable doing - where you feel completely safe, and maybe situations you’d be okay branching into as things open back up.
The past year has taught all of us that we can’t control everything, and that we should instead focus on what we can control. You may not be able to control that your office is opening back up and you’re expected to go in again, but you can talk to your boss about options for flexibility or a hybrid schedule that might better meet your personal boundaries. It’s easy to want to stay “plugged in” all the time to feel in control by stay up to date on guideline changes and the latest updates, but I encourage you to unplug when you can and stay present in your life and what you can control. While constant updates keep you informed, they can also ultimately lead to further stress and anxiety.
2. Start Small
We’re all excited for things to get back to normal, but that doesn’t mean you have to jump into a full calendar of activities from the get go. Start with one or two social events and work your way up to avoid shock or social burnout. And when it comes to social events, that doesn’t necessarily mean jumping into a big brunch with 10 of your closest friends - you can start super small by going on a maskless walk with a friend, having someone over for dinner, or gathering with a few friends at a park. It’s important to ease back into your social life to ensure that you’re comfortable and not overwhelmed by the prospect of it.
Keep in mind also that social events like these aren’t the only places of re-entry we’ll experience over the next few months. Small events like your first time back on public transport, going to stores where they no longer require masks, or your first time back eating indoors at a restaurant will all bring up plenty of emotions and it’s okay to take it slow and to allow yourself to feel any emotions that come up. It’s natural to feel a wide range of emotions in these “new” moments as we inch toward normalcy, and processing these emotions as they come up is a key step in adjusting.
3. Communicate What You’re Comfortable With
Re-entry is a social maze, and as we reunite with our friends and family, it’s important to clearly communicate what you’re comfortable doing and what your boundaries are. It’s easy for people to assume you’re just as comfortable as they are doing certain things, so being clear and upfront about what you will and won’t do can help to keep your relationship strong as we all navigate this process. On this flip side, you may be far more open to doing things than those around you, and while you may not understand their boundaries or hesitations, be empathetic to their comfort level and their journey through re-entry.
There is such a wide range of boundaries that people are comfortable with at this point in time, from people totally ready to go back to concerts and crowded bars, to people who are or live with immunocompromised individuals and haven’t changed their ways in months. At the end of the day, we’re all human and we’re trying our best to do the best for ourselves and others. Everyone can relate in some way to how you’re doing with all of these adjustments, so talk to those around you and check in with them, too. Just like the past year, we’ll make it through together.
4. Listen to and Take Care of Your Body
Anxiety and stress manifest both mentally and physically. As you embark on “new” experiences, remember to pay attention to your body. Notice if you’re tensing up in these new situations, and check in with yourself. You might need to remind yourself that you’ve decided that it’s okay to be at the event you’re at, and take time to let your body and your emotions catch up with your new boundaries.
With guidelines and restrictions changing at such a rapid pace all of a sudden, it’s normal to feel a bit shocked or stressed at the changes happening around you. This is a time for self care, listening to your body, and processing your emotions. Burnout can happen at any time, presenting itself physically and psychologically with common symptoms including anxiety, headaches, muscle tension, lack of sleep, fatigue, difficulty concentrating, detachment, an increasingly cynical outlook on life and work, and more. If you notice these symptoms, start tracking in a journal, and reach out to a coach or therapist who can help you develop coping skills related to your personal pain points.
5. Look Forward to the “New” Future
This is the time we’ve been looking forward to for over a year, and while it’s not as smooth sailing emotionally as we might have hoped or expected, it’s here! Now we can focus on moving into this new way of life focused on what truly makes us happy - our friends, family, and sense of normalcy. Even when it gets stressful, it’s important to think about all of the things you missed that you’re excited to get back to, whether you can do them tomorrow or in a few months. Concerts, amusement parks, bars, or even just hugging a far away family member - these precious moments are within reach, and because of the last year they won’t be taken for granted anymore.
Plenty of us have changed our ways of life over the past year. If you have, take note of the positive changes you want to hold onto as we move toward a new normal. Better work-life balance, more time with your kids, or new hobbies or habits that you’ve picked up over the past year don’t have to go away, and they can help to ease you into this next phase of restriction changes.
Looking for help to manage your re-entry (anxiety)?
Coach Kate Peabody of Kaptivate can help to create clarity, move you to action, and celebrate your progress as we navigate this ever-changing world post-pandemic. Kate offers a reliable, safe space and sounding board to strengthen an area of life, career, business, or otherwise, or tackle a specific project, event, decision, or topic in a way that engages and inspires authentic action. Gain business and life-navigating tools, professional guidance, and emotional support to untangle your mind and heart and take accountable steps to an honestly bright future.