Doctor on ‘re-entry anxiety’ for Sydney after 106 days in lockdown

Strict lockdown is over for NSW but there’s a very valid reason a lot of people don’t want to get out and celebrate.

OPINION

It’s hard to believe that we’re nearing two years since the world as we knew it took a major pivot. Two years of lockdown roulette, isolation and leaning into the subtle art of the Friday night in. It’s thus no surprise that the world beginning to reopen has been met with sighs of relief and excitement from many.

What has caught many of us off guard however, is that alongside the excitement there’s an undercurrent of definite fear and anxiety too. Significant worry and nerves about being “out there” again are high and for many ‘re-entry anxiety’ is more than a catchy internet phrase, it’s everyday life.

Re-entry anxiety

In a nutshell, ‘re-entry anxiety’ represents anxiety and fear as we approach easing restrictions and our first steps back into (new) normal life.

NSW reopening may leave many feeling anxious and scared. Picture: Adam Yip

The lifting of lockdown and moving back into more connected employment, social and community experiences offer up another significant pivot point for the brain, and anxiety here is common. Statistics show that just over half of all Americans felt anxious about moving back into everyday life, and it’s a safe bet to say we’ll be feeling that just as much (if not more) here.

Signs it’s there

It’s important to acknowledge that feeling a bit apprehensive about the coming weeks and months is absolutely normal. No matter how much we’re looking forward to lockdown life being over or the world slowly reopening, some level of nervousness and worry is OK.

Re-entry anxiety however represents worries, fears and fallout that takes things another step up. Many people report repetitive or intrusive thoughts about lowered restrictions, socialising again or fears of catching Covid-19.

A sense of pressure and guilt can be common too, with many feeling a sudden push to re-enter life as soon as regulations lift. In line with other forms of anxiety, feeling tired, overwhelmed, achy and short of breath can all follow. Avoiding going out or feeling overtly distressed when we do are signs that anxiety levels are high.

So what can we do?

Anxiety of any kind can be frightening, and re-entry anxiety is no different. It’s important to know though that small shifts and some practical tips can help keep things in check so give these ones a try as we slowly lift the pandemic lid.

Talking About It

A common part to re-entry anxiety is concern around how best to go about socialising or getting out there again. Worry around what others might or might not feel comfortable with is a part of things too.

With family, friends and colleagues it’s thus important we have an open discussion about how everyone’s feeling. Does everyone feel comfortable? Are people OK with this many in a room? Would they prefer to take it outdoors? Get it out there.

Choose to re-enter life at your own pace. Picture: Lisa Maree Williams/Getty Images.

At your own pace

Systematic desensitisation is the fancy medical term for gradually exposing someone to something they’re anxious about so their mind and body can learn to adjust.

This one is absolutely vital for re-entry anxiety and so it’s important to take things slowly and one step at a time. You don’t have to get out there all at once or straight away, so plan a small catch up first or start with a quieter area of town. Slowly easing back into the new-normal is key.

Learning your tells

Picking up your anxiety ‘tells’ (what it feels like for you) is a major part of overcoming it; even just acknowledging that anxiety is there can significantly help. Stop to think about what anxiety feels like for you (a racing heart, a queasy tum, sweats or irritability) and practice picking it up early.

The next step is to have a simple technique on hand to bring the alarm system down as we’re getting out and about – stopping to take a round of three deep breaths can do wonders, as can a cold drink of water with a focus on how it feels in the mouth to pull us out of a worry spiral.

Getting help

It’s important to know that just like going into lockdown, coming out of it and into a new-normal world represents a major period of adjustment. Whether you’ve suffered from anxiety before and this has worsened things or this is something brand new, there’s never any shame in seeking out help.

Talking to your doctor early, considering a psychologist or engaging in some of the fantastic self help based content through the Lifeline or Beyond Blue websites should never be put off if you’re in need.

Dr Keiran Kennedy MBChB BSc is a doctor, mental health advocate, writer and speaker who’s passionate about health, fitness and breaking down barriers to wellbeing.