Why you may be feeling worried about coming out of lockdown and how to cope

On Monday 22nd February, the Prime Minister outlined the roadmap for the easing of restrictions in stages over the coming months in the UK. Some of us may be happily looking forward to these changes without being unduly worried whilst others may be feeling quite worried or anxious.

Mixed emotions

It’s quite normal to have mixed emotions about the situation and we may find that within households, different members have different views and feelings about the roadmap ahead. There may also be different opinions across the generations, but it would be an oversimplification to assume that all elderly people are more anxious about the situation than younger people.
A key factor in people feeling worried about the easing of restrictions is the state of their personal health. Someone who is categorised as vulnerable or extremely vulnerable will understandably feel more concerned about forthcoming changes. Currently, parents and carers of children or adults who fall into these categories are also likely to have concerns or worries. Some parents may be feeling genuinely concerned about their children returning to school next week and wondering if the timing is right.

Uncertain times

It is no understatement to say that we are living in uncertain times. Whether we like it or not, Covid-19 has taught us to live with uncertainty and to accept that everything is not under our direct control. Of course, this is not easy. As human beings we do not like uncertainty or change. We generally much prefer things to stay the same, particularly our routines and daily habits. Yet over the past year our routines have been disrupted and our lifestyles have changed considerably. This past year is often described as a “corona coaster” of emotions, in and out of lockdown, good news, then bad news, then good news again. Change can be difficult to deal with, more so for some people less so for others. How you navigate change depends upon many factors including your level of emotional resilience.

Our survival system

Our brains are “wired” for survival and this is the reason that our species is so successful. Our limbic system which I often refer to as the “primitive emotional mind” is the part of the brain responsible for this function, however this part of our brain can lead us to becoming over-cautious or hyper vigilant. In my Facebook Live recording of 24th February, I talked about this and how everyone in the supermarket was avoiding being near a man whose face mask had slipped and wasn’t covering his nose.
If you’re the kind of person who is prone to anxiety your primitive emotional mind will be on red alert looking for danger, threats, and risks. You may be wondering about all the “What Ifs.” For instance, “What if I am doing all the right things but others are not!” You may be thinking, “Even though the situation is improving, the threat remains.”

Solutions and advice

So, what can you do about your concerns, worries or anxiety at this time? As a Solution Focused Therapist, I focus on solutions and not on the problem. I am not pretending that the problem is not there. Far from it, but I am choosing to place my mental attention and to direct the attention of my clients on the positive aspects of living. Perhaps you could experiment and try the following:

• Don’t judge your feelings. Notice and observe how you feel but try not to attach to the feeling or dwell in it. Instead try to move forwards from any unhelpful thoughts or feelings.

 

• Take things at a pace that feels comfortable for you. Don’t dive straight into things at the deep end if you don’t feel ready. Take things one day at a time until your confidence returns.

 

• Doing things that you have not done for a while may feel strange but trust that you will get back into the flow of things e.g. If you’ve been working from home and you are required to go back into the workplace. If you feel very worried about this then, if possible, talk to your line manager or health and safety officer in the workplace.

 

• Focus on what is going well and what has been positive about your day. You may wish to make a mental note of this or to write it down in your notebook, diary, or journal. Some people find it helpful to list two or three things at the end of each day in a gratitude journal.

 

• Focus on what is within your realm of control and take comfort in knowing that you are doing your best.  

 

• Try not to judge others who make mistakes or get things wrong because this will make you feel stressed and increase your anxiety. Remind yourself that most people are adhering to the law and the government guidelines.

 

• Be aware that some of the things you worry about might never happen anyway. The primitive emotional mind is always focused on the worst-case scenario.

 
Practise “The Three Positives” 

1. Positive action or activities that involve physical movement such as exercise, dance, cycling, gardening, playing golf and so on. 
2. Positive interaction which means spending time in the company (including online) with people who make you feel good; having a laugh with family or friends, sharing thoughts and concerns with others who are supportive and uplifting. Try to avoid negative interaction as far as possible.
3. Positive thought. Yes, absolutely the most difficult one if you’re feeling worried or anxious. It takes a lot of effort to think positively in the present circumstances yet there are many things to be positive about, especially the success in the vaccination programme. Try to avoid watching the news too often and try to focus your attention on positive news stories. Avoid “toxic” or negative people and situations.

Finally, the easing of lockdown restrictions is being done in stages which is good because it gives us all time to adjust. We really are “all in this together” and muddling through as best we can. You can only do your best to protect yourself and your loved ones. Learning to live with risks and danger is a part of life.

If you are finding it difficult to cope and you would like help to “rewire” your brain, reduce your anxiety and learn how to think more positively then don’t hesitate to get in touch and book a free 30-minute initial consultation, which can be done as a chat over the ‘phone or via Zoom. 

To find out more:

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