Recognise it’s normal – Whether or not you’ve had a diagnosis of anxiety, feeling worried about the pandemic is completely natural. No-one knows exactly what things will be like, other than that it will be a while before life returns to the pre-lockdown normal. Remember that you’re not alone.
Take it at your own pace – Don’t let anyone pressure you into seeing them in person, or meeting in a public place, unless you’re comfortable with it. Anxiety may also make you feel more tired, so make sure you’re getting enough rest and looking after your physical health too.
Talk to someone – Talk to someone you can trust about your worries. This could be a friend, family member, or a mental health charity helpline, such as the Samaritans, who are available 24/7. Talking to someone who has had the same fears could help, so if you don’t know anyone who you can talk to, there may be local online support groups available. Independent Age has recently brought out a new free advice guide called Managing Anxiety, with more information on where and how to get help.
Look after yourself – even if you can’t meet up with people, it’s important to stay connected. Stay active and go outside if you can. There are other things you can do to look after your mental health.
Take precautions if you need to – If you feel more comfortable wearing a mask and/or gloves to go outside, or crossing the road when you see someone else, do that. It’s OK to take precautions to look after yourself, and you mustn’t feel silly about doing what you need to.
Limit the news – Limit your access to the news, perhaps just limiting it to certain times of the day, and make sure you’re only looking at trusted news sources.
Write things down – Writing down what you’re worried about, things that make you happy, and coping strategies that have worked before could help. Keeping a diary will allow you to notice patterns and identify the things that make you feel anxious.
Allocate ‘worry time’ – Give yourself a specific 10-15 minute time-slot each day to allow yourself to acknowledge what you’re worried about. Make sure you time yourself, and don’t try to come up with solutions during this time. At bedtime, you could write down any worries on paper and throw them in the bin. If you start to worry outside of this time, tell yourself to wait.
Confront your fears – Write a list of what worries you about the current situation and put it in order of most worrying to least worrying. Then work your way through the list, starting with the thing that worries you least, using small steps to tackle each worry and help you confront the situation. The more you do this, the more your confidence will increase.
Speak to your GP – There is a range of different treatments for anxiety, including cognitive behavioural therapy (CBT), talking therapies, and medication. Your GP will be able to help you get access to whatever works best for you, or a combination of treatments, if your anxiety is affecting your life and preventing you from being able to do things.