Life post lockdown: New freedoms and new challenges
The past year has undoubtedly been challenging for all of us, but especially for those struggling with an eating disorder and/or other mental health concerns. Although most people understand why the restrictions placed upon us by the government were necessary, this has undeniably taken a toll on the physical, mental and emotional wellbeing of many people. Social connection is understood as a core human need, and the desire to connect as a fundamental drive. Arguably our need for connection and support has been even greater during this time of global uncertainty, but for many people this need has gone largely unmet over the last year, resulting in increased psychological distress.
But now we are entering a new phase of the pandemic. The infection rate appears to be more under control, vaccinations are being rolled out, and the government has been gradually easing social restrictions. Whilst some people could not wait to get out and go to the pub on the weekend, many are still nervous about going out. Some people are eager to return to their workplaces, whereas others will continue working from home for the rest of the year. Of particular relevance to our clinic, the way in which people perceive and engage with healthcare services has changed completely. We are no longer ‘locked down’, but life is still far from normal.
A number of our clients have reported increased stress and anxiety around the easing of lockdown restrictions. Some are worried about catching the virus (or giving it to others), but many more are worried about seeing people again and re-engaging with the wider world after enduring such a long period of enforced social isolation. As we know, the key to managing most forms of anxiety is to regularly expose yourself to the things that make you feel anxious. This process of repeated exposure and (eventual) habituation enables you to develop confidence in facing your fears. But what if the thing making you feel anxious is living your life during a global pandemic? I wish I had a straightforward answer to this question, but I don’t. I’ve never lived through a global pandemic, and I’ve never supported anyone else through one (until now). So I thought I might just share some of the things that I have personally found to be helpful during this unprecedented time.
Let yourself feel the fear – to an extent. Fear is a core human emotion and it serves an important function, that is, to alert us to danger and protect us from harm. The anxiety you are feeling during this pandemic will help to keep you physically safe by increasing your hypervigilance, but it could also exacerbate your psychological distress if you let it get out of control. Acknowledge your anxiety and even lean into it a little, but in a mindful and curious way (versus going into a worry or catastrophizing spiral). My top tip for managing anxiety is a technique called diaphragmatic breathing. Controlling your breathing will help you to better access the part of the brain that enables us to think clearly and feel calm.
Be grateful for what you have AND lament what you don’t have. We’ve all had to make sacrifices because of this pandemic. It’s true that some people have lost their jobs or worse still, their loved ones. Be grateful for your good health and financial security if you have it. But it’s okay to miss the little things too, like going out for coffee or to a friend’s house. Acknowledge the ways in which you have suffered (big or small) during this pandemic AND remind yourself of all the things that you have to be grateful for. My top tip for keeping things in perspective is journaling.
Learn to accept (or at least tolerate) uncertainty. This one is much easier said than done. I myself have always been a planner, looking months or even years into the future. But it’s hard to know what the next few months will look like. I’m not suggesting that you stop making plans altogether, as we all need things to look forward to. But we need to exercise patience and be flexible with our plans. Try to live in the moment as much as possible because any hypothetical future you can currently imagine (positive or negative) may not ever actually eventuate. My top tip for tolerating uncertainty is practising mindfulness.
Take the pressure off yourself. You are living through a global pandemic. The only thing you really have to do is survive it. Ignore anything and anyone who tells you differently. You don’t have to write a novel or learn a new language or do any other form of self-development during this time. Surviving a global pandemic is ENOUGH. My top tip for managing your inner critic is practising self-compassion.
Stay connected to the people you care about (and who care about you). The desire to connect with others is a fundamental human drive. But when we feel low or anxious we have a tendency to withdraw and isolate ourselves. Whether it’s going out to meet people, or socialising via WhatsApp or Facetime, staying connected to others (by whatever means) helps us to feel better supported. We’re all in this together but it’s easy to forget that when we isolate ourselves. My top tip for staying connected is to schedule catch ups in advance and reach out to people when you’re struggling.
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