As Covid restrictions continue to lift, many are happily resuming their normal lives in the world of people. However, if you find yourself struggling with some form of stress and anxiety, you are in large company. Many are finding the return to socially interactive situations a huge trigger for worries and stress. Some are experiencing a level of anxiety reaching the point of complete overwhelm and dread. What is the cause of this “Covid reentry anxiety?”
Strategies to overcome Covid reentry anxiety, and beyond!
The drastic and difficult changes we all needed to make were rooted in a survival-based fear. Change is not easy as it is, but can actually be traumatizing when associated with a threat of danger and in an out of control way. The whole world retreated into a “safe zone” for such a long time. For many folks, it’s not so easy for the nervous system to feel regulated and calm when back in close contact with others, physically and emotionally. This is particularly pronounced for those who face anxiety anyway.
I am always eager to address the issue of fears and anxieties because left unharnessed they can completely hijack the quality of our lives. In fact, facing and overcoming our fears actually provide us with tremendous growth and fulfillment opportunities. Here are some strategies that can help.
Don’t judge yourself. It’s an illusion that beating yourself up makes you stronger. Quite the contrary. Self love and kindness—and appreciating that you are part of a common humanity with similar struggles—starts to fill up your emotional tank and boost your capacity to feel more grounded.
Embrace your fears as stepping stones for personal growth. I have learned from the ancient wisdom of kabbalah that it is through our challenges, especially the process of overcoming our fears, that affords us the chance to reach endlessly greater personal joy and freedom. The field of post traumatic growth, with its 25 year backing of research by Richard Tedeschi and Lawrence Calhoun, reinforces the idea of our inherent capacity to turn emotional distress into personal growth.
Monitor your self-talk and create a safety mantra. Journaling can help to catch the fear-based thoughts in the act, especially the nasty sly ones that shoot us way out of our window of tolerance. Here are some of my favorite thoughts to meditate on:
· I am safe and surrounded by love
· I love and approve of myself, unconditionally
· I trust in my ability to cope and thrive
· I am enough, just as I am now
· My self-worth and security come from within
· All I need to do is my best and I let go of the rest
· The Light of courage is within me
· I can be myself
· When I walk into a room, I fill it with light, and I know that.
As Michael Berg teaches, “It takes constant meditation to shift our consciousness.” I cannot emphasize enough how much we have to gain by investing in our thoughts.
4. PBR— Pause, Breathe, Relax. This playful acronym is my latest and favorite tool for quick grounding. This came to me in a moment when I was feeling triggered and anxious myself. I am amazed how this simple shift in consciousness can move me into an expansive, calm space in my body and mind. My clients love it too. Fears take us far away from the present moment and the “why” that matters most to us. PBR! When you really go through each of these, you can begin to slip into the safe zone of the present moment and choose what thoughts you want as the ruler of your kingdom.
5. Resist the urge to avoid. The best way to overcome a fear is to face it. There is no way around the F word, that is eFFort. Stepping out of our comfort zone is a most effective way to make something new or scary feel more comfortable.
6. See a small step as a big step. Repeat after me, “Small is great, small is great, small is great.” Taking tiny gradual steps can make all the difference, especially if you feel immobilized. Don’t believe the lies of your negative self talk that a small step doesn’t do very much, because each tiny step taps you into the totality of what you seek to accomplish and experience.
7. Reach out for help. Please don’t fight this alone especially if your anxiety is impeding the quality of your life and relationships. We are stronger when we embrace our vulnerability and allow others in to help us. Reaching out to a counselor, coach or spiritual teacher can be that small and self loving step to create a more joyful, meaningful experience—for all the days of your beautiful life.
