More and more Americans are fully vaccinated each day. COVID-19 deaths are dropping. Mask restrictions are easing. The U.S. continues to return to normal all around us.
So why won’t that bad feeling go away?
If you’re not feeling quite ready yet to meet up with friends or stop wearing a mask, congratulations! You’re a human being! Right now, millions of people are experiencing the same post-pandemic anxiety you’re feeling.
The past months have been traumatic. For some (such as doctors, nurses and front line workers), that trauma was often immediate and overwhelming. But we’ve all endured the quiet, low-boil trauma of being isolated in our homes and denied our usual social outlets for dealing with stress. Being hyper-vigilant and worried for long periods is emotionally exhausting, and those effects don’t just vanish the moment the danger does. It takes time and conscious effort to move past what happened to us.
To help you manage any lingering pandemic anxiety, we asked the therapists at the AMITA Health Center for Mental Health for their recommended coping strategies.
Start with a Quick Self-Check
Before you can start feeling better, you need to know where you’re starting out. Check your current depression and anxiety levels in just a couple of minutes with these online self-assessments:
Make a “Pie”
I use this thought exercise frequently when I’m counseling someone with depression. I ask them to think of what they were doing when they felt the least depressed. Then I help them visualize it as a pie comprised of eight slices. Those slices could be anything. For example:
- Socializing with my friends
- Exercise and fresh air
- Eating healthier foods
- Taking my medication, etc.
When they feel depressed, I ask them if any slices of the pie are missing. If so, what are small, achievable ways to add them back to the pie? If you’re not eating well, try adding a banana to lunch each day. If you’re not exercising, set aside 10 minutes for a walk or quick workout, then add a minute each day.
Give it a try. Write down your pre-pandemic “pie.” Is anything still missing from it? What can you do to add it back?
Gail Nelson, MA LCPC
About the Author
AMITA Health’s extensive Behavioral Medicine organization offers comprehensive, compassionate and respectful care for adults, seniors, and adolescents who are experiencing emotional, psychiatric, behavioral or addiction issues and disorders. Our dedicated team helps those in need return to their optimal functioning and move forward with family life, work, school and other activities. Our mission is to help individuals of all ages learn practical ways to manage mental health and substance abuse problems. When life hurts, call us – we can help. To learn more about AMITA Health Behavioral Medicine, click here.
Originally published on: https://www.amitahealth.org/blog-articles/behavioral-health/managing-post-pandemic-anxiety