Post-lockdown anxiety
As we emerge from lockdown, for some of us it is a time of hope, looking forward and feeling happy about gaining more of our freedom back. It is good to know that the things we used to enjoy we can start to do again.
However, a significant number of us are suffering from what is being called ‘post-lockdown anxiety’. This is not a formal diagnosis, it is a phrase coined by the mental health charity Anxiety UK, to describe symptoms of anxiety coincident with emergence from lockdown.
What are the symptoms?
Signs and symptoms could be any or all of the below.
Feeling worried or stressed about the future
Difficulty sleeping
Feeling tired, irritable, or having trouble concentrating
Racing heart (palpitations)
Stomach cramps
Shortness of breath or breathing quickly
Sweating
Overthinking and excessive rumination
Holding yourself back from doing things you’d normally do because of fears
Constantly checking the news for covid-19 developments or lockdown news
Feeling de-stressed with thoughts of catching the virus
Excessive hand washing
General fears over doing things you used to do as part of your daily life, like going out for tea or going to work.
What can you do to help yourself?
Practicing Mindfulness regularly can help to manage anxiety. Mindfulness helps to shift our attention away from worried thoughts, whilst also shifting our relationship to the thoughts themselves. This can be through regular meditation or bringing mindfulness into your daily life. There is Mindfulness toolbox of techniques you can use in emergency and non-emergency situations.
Manage your news consumption. Remember that you have a choice over how much news you consume. If you have to check the news, restrict how often you check it, maybe to once a day. I switch the news off altogether and I if it comes on the radio I turn it down. I avoid news on social media and switch off any alerts on my phone or laptop. You do have control and you have to decide what is the right level for you personally. Try to stick to news sources that are reputable, as there’s a lot of misleading and incorrect information out there that might do nothing but fuel your anxiety.
Practise accepting what you can’t control and focus on what you can - Given the current state of uncertainty, it’s perfectly normal to feel anxious. There is so much beyond our control, but practising acceptance can help to release these stresses and free up mind space.
Focus on the present – With the COVID-19 situation changing on a daily basis, the longer-term outlook and how our lives will be affected are increasingly unclear. Bring your mind back to the present moment, to the here and now. The present moment is the only moment we can control.
Remember the only thing that is a given in this live is change. Nothing is permanent and everything is temporary. We can learn to accept this through mindfulness and go with the flow of life accepting its roller coaster of ups and downs along the way.
Talk to someone you can trust – If you share your thoughts and feelings with someone you are comfortable with then this can help you to feel supported and understood. What’s more, the chances are at the moment that whoever is ‘lending an ear’ is feeling the same. If you have specific concerns about returning to work, then voice them by speaking to your line manager or colleagues. You certainly won’t be the only one.
And most importantly, be kind to yourself. The world is in a state of flux, and it’s hardly surprising we are feeling a mixture of emotions at the moment. What’s important is you recognise this and you are compassionate to yourself. Treat yourself as you would treat a friend. It’s ok to be worried and there is help available.
For more information on mindfulness and on how Find Your Calm can help you with your anxiety go to www.findyourcalm.uk and use the contact us page if you wish to have an informal chat about how mindfulness can help you.
To get more help with anxiety you can make an appointment with your GP or visit https://www.mind.org.uk/.
For urgent mental health support you can talk to the Samaritans, call free on 116 123 or text 85258, 24/7.