How to Manage Anxiety in the Post-Pandemic World

There was a day I circled on my calendar 5 weeks ago. It was the day when my COVID-19 vaccine would take full effect, the day the CDC tells me that it is finally safe to begin re-integrating with the world. The day I thought I would stop worrying about getting the virus and then passing it to others. To celebrate, I planned an indoor dinner with a friend, my first in over a year. We sat an indoor table (still socially distanced from others) ordered from a (disposable) menu, and toasted both the vaccine and what is hopefully the beginning of the end of this global crisis.

Looking around the restaurant (still operating at limited capacity), I had to wonder why this was not the thrilling and joyful experience I expected. It took some time, but eventually it dawned on me that the unshakably unsettling feeling was pure anxiety. We were doing everything in accordance with the official guidelines, but there is no doubt that sitting in a restaurant after a year of being told how dangerous that was is uncomfortable.

The lingering emotional effects of the pandemic have been a subject of thorough discussion for the past year. We have been absorbing information about how dangerous the virus is for the past year, and what lengths we need to take to mitigate its spread. Expecting a seamless reintegration back into society is not doing justice to the trauma of the past year.

Another sobering fact is realizing how many people are firmly settled in their “COVID caves.” Many people I talk to (both professionally and personally) express how much they do not actually want to return to “real life.” Perhaps there is some merit to that. Perhaps the forced slow-down has been a blessing for many people who no longer sit in hour-long commutes or feel rushed moving to their next appointment or social obligation. I worry, however, about a society that has come to the conclusion life is safer inside. I worry that we are heading down a path where birthday car parades remain a staple in a child’s life and milestones are celebrated over Zoom rather than in person.

So how do we manage this post-COVID anxiety, (I would even go as for to say post-COVID PTSD)? The following are some key points to keep in mind as the world continues to show signs of reopening:

Manage Your Expectations

Many people were expecting that the vaccine would be the equivalent of a magic wand. It felt almost like a switch should flip, like one day we are socially distancing and the next bars and restaurants are back at full capacity with no limitations.

The reality is that that we will most likely continue to see the influence of COVID for some time. Masks will probably be around for some time. We can likely continue to expect some type of restrictions on dining and travel, in the workplace, school, or in social gatherings. The world is going to continue to look different, and that is going to stir up uncomfortable feelings for many people. Sitting in a restaurant, for example, may induce anxiety because it is yet another reminder that we are not fully out of the woods yet. Being mindful of that can help you remember that we are seeking to establish a new normal, not simply going back to the normal we knew.  

 Check Your News Sources

I have said this before and it warrants saying it again. There is so much information about there that it creates an overload in our heads. We need to be mindful about where we are getting our news from, how much news we absorb on a daily basis, and when it is time to disengage from the news. Here is  life pro tip that is helpful going forward: Reddit, Facebook, and Instagram are probably not the most ideal sources for all of your news. Just because friends, family (or even better, strangers) are reporting it on social media does not necessarily make it true. In the early days of the pandemic I saw numerous stories that people swore as true (example: Armed tanks were starting to roll into NYC to manage potential riots/enforce laws). Less dramatic but more concerning, I see misinformation about vaccinations all over social media feeds. Just because someone speaks with conviction does not make it true. Check sources for credibility, use different news outlets to get the full pictures, and make sure your information is valid before posting it anywhere. For the best information, bypass the outlets altogether and go straight to the source. Sites like KFF, Johns Hopkins University, and JAMA Network have studies available without the pressure of selling headlines or appealing to a certain type of audience. This is especially important about the COVID virus and vaccinations, when new discoveries require updated information almost weekly.

Find the Balance between Safety and Complacency

At some point, we have to emerge from our COVID Caves. Human beings cannot live full and complete lives in this state of hibernation COVID forced upon us this past year. We need to be mindful of safety, mindful of CDC guidelines for vaccinated individuals, but we also have to start trusting what the science says. Maybe concerts or European tours are not quite a reality yet, but scientists agree that the mental health consequences of continued isolation and quarantine may start to outweigh the very low risk of transmission among fully vaccinated individuals. Just like the flu, the chicken pox, and the mumps, COVID-19 is probably here to stay for a while. The goal of the current vaccination is to limit the virus’ transmission and mitigate serious illness in those who contract it, not eradicate the virus completely. If you are vaccinated but still find yourself preferring isolating and remaining disengaged from life, it might be time to explore what is truly motivating you.  

Conclusions

This is a sensitive topic for many, and one that warrants ongoing discussion. There is no hard and fast rule about what is right/appropriate for each person’s individual situation. What works for one person may not work for another, and I am happy to discuss concerns people may have. It will take time for us to shake off the fever dream that was 2020. It is natural for us to experience anxiety, frustration, even fear in this next phase of the pandemic. However, we should be mindful that we are not using those feelings as a way to justify our continued hibernation simply because it might feel easier at the moment. Of course life feels easier without a commute to work, without certain social or professional obligations, and the always accepted reason of “Well, Covid…” But I worry about the current mental health status of the country and the trend I see developing. While some people are jumping at the idea of being able to re-integrate with the world, I worry about those who are comfortable fading into shadow that COVID offers.