For many of us, even at a social distance, the gradual easing of lockdown brings longed-for opportunities – see family and friends, play sports, or get back to work that we value, (even if we don’t realise it when we are there!) 

But for many of us, even anticipated changes, as happy as we feel about some of them, can be difficult for our mental health. 

And for many others the prospect of coming out of lockdown when debate is still live about the science supporting it can be a real worry. This may especially apply to those more vulnerable to the virus and those of us with mental health concerns. 

People shielding or more at risk 

For those who were shielding, the easing of lockdown measures had been very minimal, although now they can venture out, albeit gradually and with caution. 

 People aged over 70, pregnant women and people with a long-term health condition are groups identified as being at greater risk from coronavirus, although only some will have been asked to shield. 

 However, they have been advised to take extra care of themselves to minimise their risk of contracting the virus. For these groups in particular it might be difficult to see their lives returning to anything like ‘normal’ for a much longer time.   

 So where are the challenges to our mental health coming out of lockdown, and what can we do about them? 

What are the mental health challenges, and what can we do? 

We should be prepared for the fact that the end of lockdown might be as hard for us as the start was.  

Just as it took us time to find ways of coping, it should b expected that it will take time to find our way back, to reconnect with life.  

Mental health advice about finding routines, staying connected, eating well, and taking exercise apply just as much now as when lockdown began– arguably even more so as we remain in a period of stress and with more demands on us. 

Our situations, our lives, are unique to us, and so it is really important to try not to judge ourselves harshly based on what other people are doing. Everybody is facing uncertainty and challenge – we have to try and move through it as best we can. 

Fear and anxiety

The most common emotional responses any of us will feel as the lockdown eases, are fear and anxiety. Finding a way through lockdown took a lot of our emotional energy and having found a place that helps us cope, we perhaps are not quite ready to leave that place behind just yet. 

Many of us will fear getting ill with the virus, or passing infection on one close to us because the risk increases when people interact. This response is entirely normal, but that risk can be reduced by following the guidelines.  

Every time we go back to something it is going to feel unusual or even scary. We might feel nervous or anxious.  

That may be because we haven’t done it in a while, and we’ve forgotten how it feels – like going to work. It might be because things have changed because of the pandemic and the routines have changed – like one-way systems, queues to enter shops, having to wear face coverings.  

It’s important to acknowledge that these feelings are reasonable, and to expect them. We could try to build up an tolerance gently so that we can move through these fears. 

We might experience feelings of anger and frustration at other people’s behaviours and feel the urge to rush to make judgment or make comments on social media that reflect our anxiety. While it is important to share concerns with people we trust but we also need to bear in mind that we can’t control others’ behaviours, and that commenting online can lead to unpleasant situations.  

If you can, express your frustration quickly and privately with someone you trust – then let it go. Try not to hold on to negative thoughts. 

For many people the pandemic has increased their anxiety, or made existing mental health issues worse. It may take longer to adjust to necessary changes – for example one-way systems in shops blocking off safe exit routes or wearing face masks triggering trauma flashbacks, or panic attacks because of the sensation of not being able to breathe.  

Try to take things at your own pace – but also challenge yourself to try something different each day or every couple of days. It’s easy to allow the seclusion that was necessary in lockdown to become deliberate isolation as lockdown ends. Treat yourself for small wins (and the big ones) and try and keep a note of what you are achieving.  

For many the lockdown has been relatively quiet and isolated, but returning back into shops, traffic, transport, and work might lead to sensory overload – try not to feel overwhelmed by sights, sounds or smells. Headphones may be a good way to reduce some of this by helping you to focus and creating a distraction with calls, music, podcasts or audiobooks. Just remember to be safe with your surroundings!)

Tips on coping with fear and anxiety

There are a lot of things you can’t control that may cause you fear and anxiety – Control what can be controlled; there are some things you can manage or plan for. Create an action plan for managing things that you might find difficult can help.  

Pace yourself – recognise that you need to go at the right pace for that works for you is important. Don’t feel bullied or pressurised into doing things you don’t want to – but don’t let that be an excuse not to push yourself, to challenge yourself, especially now when it comes to reconnecting with friends safely, outside your home, now that rules allow and the time is also right for you. It can be hard, but let others move forward without you – perhaps someone you know wants to see friends or needs to return to work, but you can’t. It’s important to discuss concerns with those close to you, but also to allow other people space to move at their own pace. Your moment will be your moment, but have reasons, not excuses. Push yourself, however gently at first.

Build up tolerance – try doing something that challenges you every day, or every few days. Don’t beat yourself up if it doesn’t go well but keep at it. Keep a note of things you’ve achieved, enjoyed or surprised yourself doing.  

Vary your routines – try and vary your routines so that you see different people and encounter different situations. If one supermarket makes you nervous, try another. If a walk at one time of the day is very busy, try mixing walks at busy times with walks at quieter times. 

Talk to work – Many workplaces are allowing more flexible working even if people need to return. If you are finding it hard to get to work, or do particular shifts or activities because of anxiety or fear, speak to your manager or a colleague you trust if that feels right. If you have or have had longer term mental health problems, you may be entitled to reasonable adjustments as a disabled person under the Equality Act. Even if you haven’t disclosed before, if it feels safe to do so now you might be able to benefit from doing so. 

Coping with uncertainty

There has been a lot of talk of a ‘new normal’ – normal is changing which means uncertainty, and managing risk, are going to be the reality for the foreseeable future. This is not something that’s comfortable for many of us, particularly when we’re only just about coping with our mental health. But that uncertainty and managing risk can also mean positivity and fresh challenges, chances to grow.

‘New normal’ for a lot of us will mean ‘what we need to get through today, or this week’ – it will be difficult to predict what the course of the rest of the year will look like, and with so much of the media talking about possibilities and stages without any degree of certainty, it’s easy to get caught up in ‘what-ifs’. 

It will help to focus on the things we have learned and achieved in the last few months.  

Most of us have been tested in ways we never imagined, have passed those tests and found new ways to manage – or even flourish. For many of us lockdown has challenged our values and what is important to us. The life, values, and attitudes we had in early March might not be the ones we want to return to in July, and there may be opportunities for us to make positive changes in our lives as well. 

Focus on the present – you can only do your best with what you have today. With regulations changing frequently, and lots of conflicting media discussions, try and keep a focus on the moment. Mindfulness meditation is one way of bringing your mind back to the present moment.  

Bring things that are certain back into focus – whilst a lot of things are uncertain at the moment, there are also things to be hopeful about. Try to record and appreciate good things as they happen. Try and take opportunities to reset and relax. 

Talk to people you trust – it’s important to talk about how you feel. Don’t dismiss your concerns or judge yourself too harshly.