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Key points
- A recent APA study found that 49% of respondents said they feel "uneasy about adjusting to in-person interaction once the pandemic ends."
- Those who are vaccinated have almost the same amount of anxiety about re-entry post-pandemic as those who are not, according to the APA.
- Ways to lessen anxiety during post-pandemic social interactions include taking short breaks from the group and speaking to a therapist.
Chances are, you’ve experienced some form of re-entry angst. Perhaps it involved going back to the office, boarding a plane, sharing a meal at a restaurant, or attending a large gathering.
If you've felt a little anxiety about engaging in person with others, you aren’t alone. According to a recent study by the American Psychological Association: “Nearly half of respondents (49%) said they feel uneasy about adjusting to in-person interaction once the pandemic ends. Adults who received a COVID-19 vaccine were just as likely as those who had not received a vaccine to say this (48% vs. 49%, respectively).”
Also, feeling as though you are unable to decline to attend in-person events due to work expectations or family demands can increase the intensity of your worry, so taking steps to manage anxiety is an act of controlling your mental health.
Here are five tips for coping with re-entry anxiety:
Become clear about what you can control.
While you may not be able to set the time and place of an event, you may be able to take charge of other factors, such as where you sit or who you interact with and for what length of time. Finding these small things can boost your sense of control which will likely decrease your fears. Overwhelm generally comes from feeling you’re unable to control things or you're uncertain of an outcome.
Take small breaks.
If possible, try removing yourself from the group, even if it is for a few moments, because it can give you a much-needed respite. When you are away, engage in a few deep breaths, which will help calm your nervous system. One of the most powerful things you can control is your breath. Even if you're sitting with the others, become mindful of your breath. Focusing on this, even for a few seconds, can give you a sense of inner calm.
Seek support.
Anxiety can feel scary because you feel isolated, even if you're surrounded by a group of people you know. You may need to find a professional licensed therapist to speak with. Also, look for one person that you can talk to during the social gathering. Even if you don't speak with them for a long period of time, it can generate a feeling of calm knowing they are in your presence.
Choose something positive to share.
Our words can impact the way we physically feel. Talking about something uplifting may initially feel superficial, but it can spark joy in your mood. In addition, viewing a situation through a lens of optimism bolsters your emotional well-being.
Give yourself something to look forward to.
If you have something to look forward to, either post-events or once your goal is complete, it can help to relax both the mind and body. This can be something simple, like a favorite movie or cup of tea, or calling a friend. You’re also able to keep this in mind during your social engagement. By having a plan to de-stress afterward, you're offering yourself support.
When we can engage our minds in things we can control, it can increase our overall well-being. By teaching yourself to focus on small good things, you can make social events more tolerable. This can change your overall outlook and decrease your anxiety.
To find a therapist, please visit the Psychology Today Therapy Directory.
References
American Psychological Association, March 11, 2021 "One Year On: Unhealthy Weight Gains, Increased Drinking Reported by Americans Coping With Pandemic Stress." https://www.apa.org/news/press/releases/2021/03/one-year-pandemic-stress
