How to beat post-lockdown anxiety

Are you feeling nervous about restrictions relaxing? Whether you’re dreading social situations, wary of returning to work or feeling low in body confidence, our expert-approved tips will help you adjust to the changing times ahead…

We may be celebrating some newfound freedoms this week, but it’s perfectly normal to feel worried or anxious about stepping back into the world at large.

“The prospect of ‘showing up’ in the world might fill you with trepidation,” says mindset coach Ruth Kudzi (ruthkudzi. com). “Perhaps you’re nervous about returning to your workplace, less confident about seeing friends or still wary of crowded shops. Whatever it is, you’re far from alone.”

Over the past 16 months we’ve been living in a high-risk environment, and that makes us more worried and fearful about things that have never concerned us before.

“Our brains have gone into overdrive,” explains Ruth. “We’re now used to anticipating danger, so you might feel your anxiety levels have risen. Coupled with being at home so much, this can affect your confidence. You might feel more stressed about smaller things that wouldn’t normally bother you – like meeting up with friends or colleagues – because you’re on high alert.”

Here, Ruth and our other experts give their top tips for getting out and about with confidence…

PARTY FOR AN HOUR

Does the thought of saying “yes” to a party or event fill you with dread? Remember, you don’t have to stay all night. “We need to be kind to ourselves and accept that we may not be entirely comfortable in social situations,” says psychologist Birgit Lundgren, clinical director of mental health services at HealthHero (healthhero.com). “If you’re nervous, aim to stay at your event for at least an hour. After that, you can leave without feeling bad. When you meet these goals, celebrate them!”

DON’T OVER-DIARISE

After months of limited socialising, it might feel tempting to fill your diary. But psychotherapist Sarie Taylor says this can increase anxiety.

“If you leap headlong into big get

togethers, the chances are you’ll produce more adrenaline and stress hormones,” explains Sarie (@sarietaylorcoaching). “That then leads to a crash, which can give rise to anxious thoughts. Instead of accepting every invitation, think twice. Ask yourself, ‘What am I getting out of this? Do I want to do this?’ Focus on spending time with people you connect with easily and who make you feel good, rather than less nourishing peer groups. Take your time – nobody is going anywhere!”

TRY A TRIAL COMMUTE

Are you apprehensive about returning to your workplace? A little physical and emotional preparation goes a long way. “Get in touch with colleagues and arrange a coffee over a video call so that you can share your concerns and help each other through it before you return,” says Ruth. “Then follow up with a real coffee once you’re back. Think about how you will feel most comfortable travelling, too – you may want to do a “dry run” beforehand. If you’re still concerned about feeling overwhelmed, speak to your manager about the possibility of a phased return.”

MAKE A FIVE-MINUTE CHANGE

Whether stodgy carbs or lack of exercise are to blame, lockdown may have knocked your body confidence. But instead of agonising over diets, focus on what you can add to your life.

“Stop dieting and start being kind to yourself,” says psychotherapist Emmy Brunner, founder of The Recover Clinic (therecoverclinic.co.uk). “When we think about what we don’t want, that’s what we end up focusing on. If you think, ‘I’m not allowed to eat chocolate cake,’ that’s all you’re thinking about! That’s why diets don’t work.”

Instead, Emmy recommends making five-minute life changes that will make you feel good inside and out.

“This could be getting outdoors more, or meditating,” she says. “Choose one new thing each month, then spend five minutes focusing on it every day. It’s achievable, and it gives you the opportunity to create new patterns of behaviour and nurture yourself more. These things are much more likely to create a positive internal shift and, if you can shift that internal negativity, the body tends to follow.”

BEAT YOUR INNER MEAN GIRL

Do you have an inner “mean girl”, who draws attention to anything from cellulite to grey hairs? “When you become aware of this voice, you often realise just how prevalent it is,” says Emmy. “It probably makes you feel rotten, so try talking to yourself in the way you’d talk to your closest friend instead.”

Next time your inner voice highlights a supposed “flaw”, focus on thinking, ‘I accept myself’ instead. “It feels like a very conscious process at first, but over time you’ll change those thought patterns,” says Emmy. “You’ll naturally be kinder to yourself and the strength of that critical voice will lessen. You will start to feel better about who you are. You’re more likely to take care of yourself too, because so many of our disruptive habits are motivated by not feeling good about ourselves.”

CALM RACING THOUGHTS

If you find your anxiety or self-doubt escalating when you’re out and about, try this “five senses” exercise. It’s a great way to calm those racing thoughts.

Birgit Lundgren says, “If your mind begins to run away with itself, stop for a minute and take notice of five things that you can see, four things that you can feel, three things you can hear, two things you can smell, and one thing you can taste. Grounding yourself in the present will help you feel less anxious.”