Challenges Will Things Ever Be the Same Again

11 tips to cope with anxiety about getting "back to normal"

Easing of restrictions has allowed us to get back to the people and things nosotros love, merely information technology'southward OK if adjusting has brought challenges too. You lot might be worried virtually the footstep of the changes or what the future may bring.

Information technology'southward of import to exist patient with yourself and with your feelings. The coronavirus (COVID-19) outbreak has been hard for usa all, and we have all experienced the furnishings differently, including those of u.s. who have been shielding.

Fifty-fifty positive change can lead to anxiety, and it tin can have time to readjust to things nosotros have not done for a while.

Feelings of anxiety are likely to laissez passer with time every bit we get used to the "new normal" but it'south important to practice what we can to have care of our mental wellness.

There are lots of things that can help yous to manage these feelings and brand it easier to adjust.

Here are our top tips for taking care of your mental wellness at present that things take changed.

1. Go at your ain footstep

It might be tempting to brand lots of plans and say aye to everything now that restrictions take lifted, but there's no need to blitz.

Take it footstep past step, and only practice what is comfortable and safe for you to ease back into socialising – then you can build your time back upwardly as your confidence returns.

2. Do not avert things entirely

Avoiding the things that make us anxious can sometimes feel like the easier option in the short term, but this can make it harder to kickoff facing our fears in the longer term.

Instead, try to set yourself small but manageable targets. Start with activities that are important to you and feel doable – like coming together close friends and family unit for a coffee or snack outside – and gradually build up from at that place.

It tin assistance to confide in a friend or family member so they can support you to overcome your anxieties.

3. Get your data from the right sources

Lots of alien and confusing information about COVID-19 can make it harder to know what to do or believe.

If y'all are finding news and information virtually COVID-19 overwhelming or worrying, endeavour to limit how much you consume. Stick to trusted sources like GOV.United kingdom and the NHS COVID-19 pages for the about up-to-date information.

GOV.UK: how to stay safe and help prevent the spread

iv. Discuss whatsoever changes with others

Before socialising with others, talk about the situation with them to make certain everybody is on the same folio about what feels comfortable.

If you live with other people, it's a skilful idea to talk to them about changes to restrictions as well. Being aware of everybody'south fears and expectations can help to avoid conflict.

If the changes to restrictions have put pressure on your family, help for parents is available.

Young Minds: For parents

v. Make time to relax

Beingness able to meet more of our friends and family and visit places is exciting. Only it tin also exist a lot to have in all at once, so it's of import to find regular time for yourself to relax too.

Many people find it helpful to spend time outside. Whether it's gardening or taking a walk in a local park, being in light-green space tin aid to lift your mood and salve stress.

Video: Progressive muscle relaxation

This audio-just video volition guide you through an do to help y'all recognise when you're starting to get tense, and how to relax your trunk and listen.

6. Claiming unhelpful thoughts

It's natural to feel worried every now and again, only our broken-hearted thoughts tin can sometimes be unhelpful.

If you can learn to identify and carve up unhelpful thoughts from helpful ones, you lot can discover a different way to expect at the situation. Watch our video to find out more.

Video: Reframing unhelpful thoughts

This short video volition requite you some practical tips on how to challenge your thoughts and start to break unhelpful cycles.

7. Tell someone how you feel

It's easy to feel isolated or lonely when we're struggling. However, chances are that someone we know feels exactly how we do too.

Opening up to a person we trust can exist really helpful, whether it's a friend or family member, a GP or an organisation'due south helpline or online forum.

If you lot are not ready to start socialising merely are feeling lonely, at that place'south plenty of support out there, similar the Let'due south Talk Loneliness Entrada, and people you can speak to at any time.

NHS-recommended helplines

eight. Program social occasions

Uncertainty can be difficult to manage but making plans can help you avoid this. Preparing for any challenges ahead of time can assistance us to feel more comfortable and confident in what we're doing.

That "plan" can be as simple as knowing what fourth dimension an event will beginning and end, and how many people are likely to be at that place.

9. Observe routine where you tin can

During the periods of lockdown and greater restrictions, life inverse for the states all and nosotros developed new routines. Even if your normal weekday or weekend habits have now changed again, some things tin can stay the same.

Are there areas in your life where information technology'southward easier to stick to a routine? Something every bit unproblematic as going to bed and waking upward at the same time each day or making sure to stick to your set dejeuner break can brand a big difference.

Video: Tips for sleeping better

Become simple tips for improving how you lot slumber with our video.

10. Write down your thoughts

If you lot're feeling worried or upset it can exist helpful to explore your feelings past keeping a diary or periodical.

This can also exist a great fashion to track your mood over time and remind yourself of the progress you have made. As your conviction begins to grow, yous tin wait back over your entries to see how far you lot take come up.

11. Focus on the nowadays

When there is lots of modify happening, nosotros tin get caught upward in worrying about the futurity and the past.

Instead, endeavour to shift your focus to the present – make plans but endeavor non to dwell on "what ifs" or what was "supposed" to happen.

Relaxation, mindfulness or getting outside and enjoying nature are all good means to assistance you focus on the present.

Video: Mindful breathing

Mindfulness and meditation help you to be in the present. The mindful breathing exercise in this video can assistance you feel more calm.

Further back up and advice

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Source: https://www.nhs.uk/every-mind-matters/coronavirus/tips-to-cope-with-anxiety-lockdown-lifting/