As millions of Britons head back to work today, there will be many feeling anxious about re-immersing themselves back into ‘normal’ life after being in lockdown for almost two months.
Dr Shainaz Firfiray, Associate Professor of Human Resource Management at Warwick Business School, warned that it is important for the government and employers to consider the psychological impact of returning to a ‘new normal’, as well as addressing the logistical issues.
Life coaches from across the UK spoke to Femail about the small steps everyone can take to help ease any anxiety or stress they might feel about returning to work, or simply spending more time outside.
They advise setting your alarm for your usual time, bringing your work wardrobe back into play, setting up Zoom calls with colleagues and friends – and even putting a chair by your front door and starting conversations with passers-by.
Life after lockdown: Femail spoke to a group of lifestyle coaches recommended slowly reintroducing your daily routine by setting your alarm for your usual time, bringing your work wardrobe back into play, setting up Zoom calls with colleagues and friends (stock image used)
Why we feel anxious
Author Sara Davison, known as The Divorce Coach, said: ‘For people who already suffer with anxiety, the lockdown may well have provided some respite from things that previously triggered anxiety in day to day life.
‘There’s a feeling of safety and being cocooned in the relative safety of your home. As we now turn our minds to a return to the outside world and to a ‘more normal’ life, this can seem incredibly daunting and frightening.
‘The ‘stay alert’ message is in itself a readiness to tackle a threat putting us in fight or flight mode. Even if you’re not someone who suffers with anxiety, the sheer amount of change we’ve experienced within a short amount of time together with the acute risk of infection and a second wave is enough to send anyone spiralling.
‘From the sensory overload of stepping back outside as we reintegrate into society, being on packed commuter trains to being back in the office and experiencing a loss of confidence having face to face meetings and general social interaction, or sending our children back to school, it’s a huge psychological readjustment.
What you can do now to prepare for life after lockdown
Reintroduce your old routine
Sara Davison said: ‘If you’re preparing to start going back into the office or do the school run, it’s a good idea to start easing back into your old routine now. Set your alarm for the time you would normally get up and go to bed at the time you did pre-lockdown.
‘If you have a household with children, that means getting the whole family back onto this timezone too. Go through the motions of your old routine too – get showered and dressed and do your hair as if you were going into the office.
‘Also – ensure you create a sense of weekdays and weekends by focussing on chores and work during the week and relaxation time for weekends – just as you used to do. This all helps to create a sense of confidence that we are ready to readjust and resets our body clocks in preparation for the event.’
Suggest a Zoom work catch-up
Sara Davison said: ‘One of the most common anxieties I hear from people in my virtual clinic, is the thought of going back to work and having face to face meetings or social interaction
‘To help reduce anxiety around this, reach out to work colleagues – FaceTime them – ahead of going back to work. This will significantly help to alleviate some of your fears as you reconnect with them and you’ll feel that much more confident about your long-awaited physical interaction with them.
‘You could even suggest a Zoom call with a group of colleagues to create a sense of togetherness and establish your sense of community.’
Re-introduce your work wardrobe
Sara Davison said: ‘The clothes we wear affect our mood, confidence, attitudes and even the way we behave and interact with people. So now – more than ever – think of this as your psychological armour for re-entering the world.
‘Many of us have been living in a uniform of comfy sweats and elasticated waist trousers for what feels like an eternity but it’s time to go through your wardrobe and create your capsule ‘back to the world’ key looks.
‘Even invest in a few new pieces if it helps you feel good. Not only will this mentally empower you, it removes a huge amount of pressure and stress when the day finally comes – it’s one less thing to think about. And simplicity is key in reducing anxiety.’
As you prepare to go back into the outside world, take stock and account of the amount of screen time you spend browsing social media. Stock image
Reduce your screen time
Sara Davison said: ‘The trepidation and confusion caused by information overload is a huge contributor towards anxiety levels. As you prepare to go back into the outside world, take stock and account of the amount of screen time you spend browsing social media and news sites.
‘Many of us have increased our intake of over recent weeks hoping for escapism or that trawling through news sites will acquaint us with a feeling of finding a way out of the current situation.
‘Limit your screen time to once or twice daily and be aware of the people or information sources that create a feeling of dread – avoid these. Especially on days when you’re feeling high levels of anxiety.’
Nadia Finer said: ‘If you find zoom chats exhausting you’re not alone. Video calls can be harder to navigate in many ways than face to face interactions, because we are so focused on seeing our own face.
‘It can also feel rather overwhelming when everyone is talking at the same time. Instead of solely relying on Zoom, get back into the habit of speaking to people you care about on the phone.’
Strike up a conversation with a stranger
Nadia Finer said: ‘Walk your dog or your child where you know you’ll find other people, such as in the park, whilst maintaining social distancing. Give yourself an exercise each day to strike up a conversation with someone you don’t know – even from a few metres away.
‘Having been locked up at home for weeks, we are used to giving people a wide berth and it’s easy to feel a sense of fear and mistrust when we see someone new. Get back into the habit of smiling and making eye contact, rather than leaping into the nearest hedge when someone approaches.’
Another option is to set up a chair by your front door and talk to people as they pass.
She continued: ‘Set up a chair at your front door with a cuppa or a glass of wine and chat to people walking past. Connecting with people, from the safety of your garden or balcony, or even an open window is a good first step to re-socialising, plus you may even make friends new people in your neighbourhood.
‘Although it may feel strange at first, don’t focus on your own feelings of awkwardness. Instead, focus on the fact that your friendliness could brighten up someone else’s day. ‘
Equip yourself with a mask and podcast for the first commute
‘It’s important to differentiate that, for most people, the fear of going outside of the house is not rooted in the action of going outside in itself – it’s the fear of becoming infected.
‘Naturally, the idea of boarding public transport or a cramped commuter train where we are not in control of social distancing nor has it been effectively enforced, is enough to send us over the edge and into panic attack territory. It’s so important to gear yourself up for this mentally if you have no choice but to use public transport.
‘Beyond the basics of equipping yourself with a protective mask, gloves and hand sanitiser, download your favourite podcasts or playlist that helps to relax and transport you to a place of calm or take a book to read.’