Struggling with Re-Entry Anxiety?

After 18 months of baking banana bread, getting Zoom-ready, and wearing comfortable loungewear round the clock, it’s time to ease back into something approximating our pre-pandemic lives. One thing is certain: we’re entering a “new normal” – whether it’s flexible and home working becoming more commonplace (goodbye forever, daily commute!), or an impending shift away from urban centres. But so often with change comes fear – which is why many people are starting to feel confusion and anxiety about the future. It’s a trend psychologists are calling “re-entry anxiety”.

Our resources and resilience may be low. We are not used to seeing lots of people, making conversation, having an array of choices in the shops, or the freedom to travel, so we will need to readjust. It’s understandable that the time before us feels like an abyss, but we can use it to gently prepare ourselves for the idea of re-entry.

What is re-entry anxiety?

Re-entry anxiety is fear of the changes that will happen when we are able to socialise, shop and travel again. We experience a rollercoaster of emotions when any changes happen, and this is a change we are expecting and have had time to imagine the pros and cons of in advance. The brain tends to create negative scenarios as a protective mechanism. If this goes into overdrive it can manifest as symptoms of anxiety.

How do you know if you’re experiencing re-entry anxiety?

Generalised or common feelings associated with re-entry anxiety are: recurring thoughts of being in crowded spaces, having nothing to say in social situations, being concerned about your appearance and how people may judge you, or feeling that you don’t want things to change too much or go back to the way they were before.

How can one help to manage this type of anxiety?

• Anchor yourself to your breath. Breathe deeply into your belly, using your diaphragm. Try to make the inhale and exhale of equal length;

• Create a mantra using the opposite statement to your anxious thoughts, such as, “It will be fun to see my friends again”, or, “People will respect my boundaries”. (Or link in with the ho’ponopono prayer below);

• Go for a walk in nature and remind yourself of your connection to yourself, other people and the planet.

Extracts taken from Susan Devaney from https://www.vogue.co.uk