Watch the video below for three tips on how to manage your anxiety about returning to normal life post-pandemic. If you prefer to read, scroll down for the blog instead.

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Hi guys, my name is Diana Garcia; I’m a Licensed Mental Health Counselor. Today, I wanted to talk about three tips that will help you adjust back to everyday life or back to normal. So I first want to start with if you’re not extremely excited or looking forward to going back to normal life, that’s okay. If you’re noticing that you have much more anxiety about it and you’re resisting it and thinking, “gosh, I don’t want to go back to normal,” that’s okay and part of the process.

I want you to recognize that we’ve been in this pandemic locked down for over a year at this point. We’ve had to adjust very quickly, but we’ve adjusted to what this feels like, right? I’m sure your routine has completely changed from last year in March when all of this started. To start to adjust back, I want you guys to accept that it’s okay and part of the process. It would be normal to have some anxiety about it. You’re not used to it, and maybe you’ve realized that you like some of your new routines, so that’s the first part. But now that we are starting to shift a little bit back, I want to give you three tips to help you.

Tip One: The first one is to acknowledge and accept that you might be feeling some anxiety. 

So really, I want you to name it. Identify your anxiety for specific situations that you’re feeling worried about tackling. Maybe you’re anxious about seeing a friend again? Maybe you’re nervous about having to go back into the office or work? Maybe you’re worried about having to leave your kid in daycare? Whatever you’re feeling some anxiety about or discomfort, I think the first significant piece is acknowledging and accepting it. Instead of resisting or telling yourself that you shouldn’t feel this way or that you’re crazy for having this feeling, the first part is to accept that it’s okay. It’s very typical to feel this way.

Tip Two: The second piece is being in charge of what you want to tackle instead of falling to peer pressure or just beginning to do things you’re not ready to do.

I want you to own when you want to start exposing yourself back to situations. What’s important here is tying these decisions to your values. If you’re going to start slowly seeing a friend outside or going somewhere, it’s important to link it to one of your values. Maybe it’s a value of friendship? Perhaps it’s a value of family? I want you to feel comfortable that you’re the one in charge of what you’re tackling.

Tip Three: Planning ahead for possible anxiety in these different situations and how you will cope. 

Let’s say your family is starting to do some get-togethers, and you decide to attend the first one. Plan what it will be like for you if you notice you get some anxiety at the family gathering. What is that going to look like at the moment? Especially if you notice that you’re having some thoughts such as “I shouldn’t be here” or “It’s not okay” or “I might get sick, or someone else might get sick.” Or you notice you start having some physical symptoms of anxiety. That can look like getting hot, your hearts beating faster, or you’re starting to sweat. Whatever physical sign makes you aware that your anxiety is starting to escalate, plan for what you can do at that moment.

You could plan to take a second, depending on the situation, and excuse yourself to go to the restroom. Potentially ground yourself by taking some deep breaths and reminding yourself, “What I’m experiencing is normal, and it’s okay. And I’m choosing to be in this setting or situation because it matters to me.” It might just look like just taking some deep breathes through those intense periods of anxiety and letting it pass. If you can, try to stay in the situation to teach yourself how to handle this anxiety, primarily if that situation is important to you. When I think of preparing, that can also look like planning for work situations. Maybe you have to start going back into the office, and you’re a little nervous about that. Can you try to go in a week before other people will? Or start slowly going back in depending on your work situation?

So, in essence, the takeaway with these tips:   

• What are the situations that are causing you some anxiety? Name those and accept that it’s okay that you’re experiencing distress. 
• How can you begin to plan for the situations you choose to undertake because they are essential to you? Take control of what you want to try and link it to one of your values. 
• What can you do in those moments to manage these feelings? Remember, it’s normal, and it’s okay that you have these feelings. Consider what you can do to prepare for them versus getting caught off guard.

All right, guys, I hope these tips were helpful. Lastly, be kind to yourselves; this is a new situation for all of us. Keep that in mind as you’re going through these different scenarios. I look forward to more videos with you guys.