Post-Quarantine Anxiety: Five Tips for Handling Uncertainty
Even though we’re finally out of the dark and haunted woods that was 2020, many of us are still anxious about what’s coming next. The United States is getting a new presidential administration, but will we see meaningful political change? There are not one, but two COVID vaccines available now, but will it end the pandemic and get us back to normal?
Maybe, but maybe not. “Normal,” like 2020, is something that we will have to put behind us. What is more important to focus on is a new normal. It may be very different, but that doesn’t mean that we can’t adapt to, and even find enjoyment in, the next chapter. This is easier said than done for some of us, but there are ways to make managing anxiety of an unknown future a little bit easier.
1. Take it one moment at a time
When you can’t see two feet in front of you, go just one foot at a time. Go half a foot, if you have to — you only know what you know, so start there. Take slow, deep breaths along the way. Once you have a better idea of what’s ahead, you’ll be better informed to keep taking the next step, and the next, and the next.
2. Question your anxiety
When fear of the unknown sets in, question the anxiety itself. What is it doing for you to feel anxious about something that you don’t yet know? How is the feeling serving you? Is it helping you feel better, or is it actually not worth it to worry about something that hasn’t happened yet? If it’s the latter, then it will be easier to check yourself the next time you feel the anxiety coming on.
3. Plan for the worst but hope for the best
If setting aside the anxiety doesn’t feel attainable, then lean into it. In the midst of the unknown, what would the worst-case scenario likely be? How would you handle it? People who identify as planners may feel some comfort in knowing what they would do in the event that their fears come true. At least then there’s a plan in place. Make sure you keep in mind, however, that the worst-case scenario is usually the most unlikely — so you can keep your hopes up while feeling secure that you are prepared for anything.
4. Remember your resilience
Chances are you’ve faced uncertainty like this before. Perhaps you failed an exam, were laid off from a job, got dumped by a boyfriend or girlfriend, lost a family member or friend — and here you are, still standing. Even if it took you a while to get back on your feet, you did make it. Reminding yourself of your ability to be resilient and overcome adversity can provide you with reassurance that you can, and will, do it again.
5. Practice mindfulness
Living in the moment is key if we want to prevent anxiety from becoming all-consuming. Pay attention to the things you do and the decisions you make, and make them with intentionality. You’re getting through the present, and you will get through the future.
The Talk Suite is a full-service psychotherapy practice in NYC. Our clinicians offer a variety of techniques and therapy models to treat stress and anxiety, and support major life transitions: including, psychoanalytic psychotherapy, insight-oriented psychotherapy, cognitive behavioral therapy, EMDR and mindfulness. Sessions are held in our Chelsea office, or via Zoom/teletherapy. To learn more, schedule a free 15-minute phone consultation, or contact us directly at explore@thetalksuite.com.