Fear and anxiety are possibly the most common emotional responses any of us will feel as we navigate our way through COVID-19. Finding a way to pull ourselves through lockdown took a lot of our emotional energy and we may have found a place that lets us cope, and that we don’t want to leave behind just yet.
For some people change can evoke feelings of fear, fear of the unknown and what might be especially during the pandemic. Many of us fear becoming ill with the virus or passing infection on to loved ones, as the risk increases when people interact. This is an entirely normal response, but risk can be reduced by following the guidelines.
Every time we go back to something it is going to feel unusual or even scary. We might feel nervous or anxious.
That may be because we haven’t done it in a while, and we’ve forgotten how it feels – like going to work. It might be because things have changed because of the pandemic and the routines have changed – like one-way systems and queues to enter shops.
It is important to acknowledge that these feelings are reasonable, and to expect them. It is only by building up tolerance gently that we can move through these fears.
Tips on coping with fear and anxiety
- Understand your anxiety – Try keeping a diary of what you are doing and how you feel at different times to help identify what’s worrying you and what you can do about it.
- Challenge your anxious thoughts – Tackling unhelpful thoughts is one of the best things we can do to feel less anxious and manage any ongoing anxiety.
Make time for “worries” – If your worry feels overwhelming and takes over your day, put aside time for “worry time” to go through your concerns each day.
Shift your focus – Some people find relaxation, massage, exercise, mindfulness or breathing exercises helpful. They reduce tension and focus our awareness on the present moment. - Face the things you want to and try to avoid – It is easy to avoid situations, or rely on habits that make us feel safer, but these can keep anxiety going. By slowly addressing your concerns, and considering the skills you have to help you through difficult situations your anxious feelings will gradually reduce and you will begin to see that even the most difficult situation can be tackled given the right mind-set, support and belief in yourself.
- Get to grips with the issues causing concern – When you’re feeling stressed or anxious, it can help to use a problem-solving technique to identify some solutions. This can make the challenges you’re facing feel more manageable. Use all the skills you already have and consider what additional skills you may need.
- Pace yourself – recognising that you need to go at the right pace for you is important. Don’t let others bully or pressure you into doing things you don’t want to – but try not to let that be an excuse not to push yourself, especially when it comes to reconnecting with friends safely, outside your home, when rules allow and the time is also right for you. It can be hard to let others move forward without you – maybe your child wants to see friends or perhaps you need to return to work, but you can’t. It is important to discuss concerns with those close to you, but also to allow other people space to move at their own pace.
More information
If you would like to view the Webinar on ‘Fear & Anxiety’ it is being delivered live on Wednesday 28th October at 12pm, please use the following link to register for this session – https://attendee.gotowebinar.com/register/7581931329240796944
If you are unable to join the webinar live, a recording of the session can be accessed using the same link above after the webinar has taken place.
If you feel you may need some support, you can contact Care first. Care first is a leading provider of confidential, professional counselling, information and advice services. All employees are eligible to use Care first, our services include; telephone counselling, information services and online support. Call Care first on the Freephone number provided by your organisation and you can speak to a professional in confidence.