As vaccines are distributed and restrictions are gradually lifted, many of us are filled with hope and optimism that life will soon be normal again. We picture parties with friends, dinners at restaurants, and hugs with loved ones. While those may be heart-warming images, not everyone is filled with simple excitement at the thought of restrictions ending. For some, the thought of returning to “life as usual” also brings up feelings of uncertainty, anxiety, and dread.
If you feel this way, you might be wondering, “How can I possibly feel dread at the idea of restrictions being lifted? So many people have suffered. I should be ready to return to all the people and places that I love.” On the surface, it may seem illogical to feel anxious towards something so positive, but in reality, it is perfectly normal. Human beings adapt very quickly to their circumstances, even when those circumstances are less than ideal. It’s understandable to feel a mix of emotions towards any sort of change, and this particular change is not something we’ve had to navigate before.
When you are a highly-sensitive person or someone prone to anxiety, you are even more likely to experience apprehension towards change. Even positive change can feel threatening because there is an element of uncertainty. Instead of blaming yourself for how you’re feeling, I encourage you to listen to your emotions and use them to help guide you through this process.
Manage Reintegration Anxiety
Here are 8 suggestions to help you reintegrate back into society in a way that feels safe and respects your unique process:
- Resist comparing yourself. Remember that you have unique needs and that your comfort level may not be the same as the next person’s. It’s okay to take your time and to listen to what you want and need.
- Stick to your boundaries and limits. Trust that you know what feels right to you, and stick to what you know about yourself. It’s important to know your limits, and it’s okay to stick to those even when others don’t understand or agree.
- Create a sense of safety. Your home has become your safe haven over this past year, and now, you’re going to be venturing outside of that. Think about who, what, and where makes you feel safe. Create a list of your “safe people and places,” and seek those out first.
- Push yourself but not too much. Make sure you are venturing outside your comfort zone, but the challenges you choose to take on should only be mildly-moderately uncomfortable without being too overwhelming.
- Take it in stages. Expose yourself to new people, places, and situations in a slow, measured way. Start small, like a walk outside in a different area. Take in the sights and sounds, and pay attention to how you feel. When you are ready to do more, start with your “safe people and places” list. The bottom line is to give yourself space and time and respect your process.
- Celebrate the small steps. It may be easy to get frustrated and tell yourself how you “should” be feeling. Try to let go of any preconceived notions, and celebrate the small milestones and steps you take on this journey.
- Process your experiences. This is a lot to process, and you will need to talk about it. While most people will struggle in some way to reintegrate into society, not everyone will understand exactly how you feel. Seek out the people who do, and be open about what this has been like for you.
- Use an official guide. Using an official guide, like the CDC guidelines, can help you make decisions and understand exactly what feels okay to you. You don’t have to know it all, and looking to experts can help you more clearly identify what feels safe to you.
Conclusion
As you go through this process, listen to your feelings and respond compassionately and thoughtfully. Remember: we have never had to navigate a situation like this before. This is new for you, and it will take some time. It’s okay if it feels unfamiliar and anxiety-provoking. It will get easier with time, and don’t forget to enjoy the moment sometimes too. You’ve earned it.
Ryan Dykes, LCSW
This article is an informational guide on how to reintegrate socially when it is safe and recommended to do so. Always follow federal, state, and local guidelines with regards to the COVID-19 pandemic. This content is informational and is not intended to prevent, diagnose, or treat any condition or illness.