.png)
By: Jehan Mawani - MSW, RSW, BSW, B.Ed., B.A.
As we approach a new year, the pandemic may seem like a distant memory. However, it has left a lasting mark on our lives and its effects can still be felt today. It has reshaped how we connect with one another, how we work, and how we navigate our world. Despite lifting of all restrictions and life beginning to return to some level of a new normalcy, many individuals continue to struggle with heightened anxiety. The uncertainty and disruption of the pandemic created a collective, lasting, psychological toll, and rebuilding ourselves emotionally continues to be an essential part of recovery.
The Lingering Impacts
For many, the pandemic was a time of fear, isolation, and loss. Whether it was worrying about our health, adjusting our lives to remote learning and work, or grieving loved ones, these challenges took a significant emotional toll. As we navigate past routines, workplaces, and social spaces, it is normal for things to feel different. For many, adjusting to a post-COVID world has been filled with uncertainty, making it difficult, and at times overwhelming to understand the realities and expectations of this “new normal". Because of this, many people are experiencing anxiety manifesting in various forms.
Forms of Post-Pandemic Anxiety
Social Anxiety: Ongoing isolation has caused social interactions to feel unfamiliar, and sometimes intimidating or anxiety-provoking. Meeting friends or attending events may have been considered easy or enjoyable social activities, but now may feel triggering or uncomfortable. This type of anxiety also includes worrying about how others perceive us, and can be exacerbated by prolonged absence in social settings.
Health Anxiety: The pandemic heightened our awareness of viruses, germs, and our personal health, and left many with lingering fears about contamination and illness. Daily actions of touching public surfaces, being in crowded spaces, or experiencing minor health symptoms could provoke intense worry. This type of anxiety also includes excessive health monitoring or avoiding situations perceived as a health risk.
Generalized Anxiety: This type of anxiety includes persistent and excessive worry about a wide range of issues. However, many of these issues have been connected to, and prolonged by, the COVID-19 pandemic. For example, financial and job security, family well-being, and the unpredictability of the future has made it difficult to focus on the present.
Adjustment Anxiety: The transition back to our past “normal” after a prolonged change, can bring about feelings of unease and apprehension, worsening this type of anxiety. Commuting, returning to in-person work and school, or going to the grocery store again can be daunting, even though these tasks were part of our routines for years.
Pandemic-Specific Trauma: Although not within the category of types of anxiety, it is important to mention those who may have experienced severe illness, loss of loved ones, or economic hardships as a result of COVID-19. These traumatic experiences leave a lasting mark on individuals, and can cause anxiety to surface in new or more intense ways. It is important to pay attention to potential triggers such as news reports, social media, and discussions of past or future health crises. Noting what situations trigger these anxieties can help us when developing strategies to manage anxiety.
Understanding the different types of anxiety related to COVID-19, and the symptoms accompanying them, is taking the first step towards making a positive change. An important reminder is that these feelings are valid and shared by many others navigating our post-COVID world. The next step is to recognize what may be relevant to you, and focus on processing and coping with these feelings and symptoms.
Strategies for Coping and Rebuilding
Acknowledge Your Emotions: Give yourself permission to feel and process your emotions - avoiding or suppressing feelings will only intensify anxieties. Journaling, using a Feelings Wheel or Mood Meter, talking to a friend or family member you trust, or seeking professional support are all effective ways to acknowledge and work through your feelings.
Prioritize Holistic Self-Care: Focus on holistic health - balance your diet, get enough sleep, exercise as regularly as you can, and practice activities that can lower your anxiety levels such as mindfulness or meditation.
Rebuild Gradually: Returning to pre-pandemic routines can feel daunting (yes, even after all this time!). Take your time, focus on small and manageable steps when re-engaging in activities and with social connections. Celebrate wins, even if they seem small, and take steps to rebuilding confidence and resilience.
Stay Informed but Avoid Overload: While it can be positive to stay up to date on current events, excessive consumption of social media or news can fuel anxiety. Set boundaries when it comes to the time you spend accessing media, and focus on reliable resources. For further support around this, check out our past blog post: Managing Day-To-Day Stress When It Feels Like the World Is on Fire
Practice Mindfulness and Gratitude: Mindfulness exercises allow you to re-focus and ground you in the present moment. Practicing gratitude can help shift focus from what feels overwhelming, to what brings you joy and meaning.
Seek Out Support: You are not in this alone - turn to your friends, family, or community, join a support group, or connect with your therapist at BYC. Professional guidance can make a significant difference in managing anxiety, and fostering growth.
Anxiety in a post-COVID world is a shared experience - you are not alone. Despite the challenges it brings, it also brings forth opportunities for increased growth and resilience. Acknowledging feelings, taking proactive steps to rebuild, and seeking support when needed, we can all navigate this next chapter with strength, confidence, and purpose. Remember this is not a linear process - recovery never is - but every step brings us closer to achieving balance.