How to Manage Your COVID-19 Re-entry Anxiety

If 2020 was the year of hiding, will 2021 be the year of uncovering? The global pandemic has led many people to feel safer at home, strictly following the stay-at-home orders. People have started to feel comfortable with their quarantine lives – at home workouts, zoom meetings and facetime dates. They have created a routine, and their lives feel normal, at home. As restrictions are lifted in the United States due to lower rates of COVID-19 and increased vaccination levels we are being told we can return to life as normal. But many people are finding a new set of worries and anxiety they have never experienced before, reentry anxiety. Reentry anxiety is the feeling of anxiety associated with re-engaging with activities we formerly thought of as normal parts of our everyday lives.

Reentry anxiety is connected to our feelings of safety. When the pandemic first began, there was a lot of fear and anxiety around the novelty of the virus. The impact of the virus was unknown, and none of us could have imagined that over a year later we would still be living our lives indoors behind screens and outdoors behind masks. We feel safe controlling our surroundings and limiting our exposure. That allows us to feel in control of the potential risks we face.  Now that we can venture beyond these confines many people feel out of control. They don’t know exactly what is safe as guidelines change and routines are altered as schools and workplaces begin to reopen. So how do you know if you have reentry anxiety?

Reentry anxiety can vary from person to person, but there are six signs to look out for as you begin to think about whether you are suffering from reentry anxiety.

• Distress from excessive anxiety and worry about going outside of your home and/or excessive fear and worry around making plans to see others outside of your household;

• Feeling on edge while being out and about. This can look like constantly checking your surroundings to see if others are following rules and regulations. This may also look like checking each of your behaviors to make sure you feel they are safe, such as noticing everything you touch at a grocery store and thinking about whether it is contaminated;

• Feeling fatigued around making plans or after you return home from plans. This fatigue may stem from constantly checking your surroundings and making sure your behaviors and the behaviors of others are safe;

• Over-analyzing and overthinking every aspect of your plans. For example, confirming and re-confirming details of the plans to understand the risks;

• Hyper-focusing on COVID-19 - not being able to discuss topics other than the virus;

• Insomnia or difficulty sleeping due to racing thoughts and worries around making plans with others and engaging in regular activities. Sometimes this leads individuals to cancel their plans to stay at home;

Now that you know the signs of reentry anxiety, it is important to know that it is manageable.

Here are five ways to navigate and challenge reentry anxiety.

• Taking control of our emotions can help us feel safe and comfortable returning to regular activities. This can include making a plan that feels comfortable for you and problem-solving potential issues you foresee while engaging in these activities;

• Knowing the facts can help you manage your anxiety. Identify unhelpful thoughts that may be leading to anxiety and worry and gently challenge those thoughts. This will help you parse out what is fear based and what is reality based;

• Go slowly. Listen to yourself and know your limits. Slowly begin to challenge and expand your limits to be able to do more and more regular activities over time;

• Be kind to yourself. The pandemic has made life challenging and being kind to yourself as you reintegrate will help you accept who you are and accept the things you cannot change;

• Remember that help is available if you need it. Many people find understanding the root of this anxiety can help them manage their emotions and live an overall happier life.

The pandemic has led to challenging shifts in our lives. As we reenter and reengage with the world, we must remember that we are not alone. Many people are struggling with the new way the world looks and that struggle will ease over time as we begin to find our footing and really enjoy life again. 

To learn more about how to manage your Covid-19 re-entry anxiety, book an appointment online or over the phone with Dr. Rebecca Branda, Psy.D. today.