Challenging the 'new norm' at work post lockdown 2020
After months of lockdown more and more restrictions are being lifted, and many have to start thinking about returning to the workplace. For some, this may seem daunting after getting used to having time off, or working from home in comfort and safety. For others the worry might be more serious, causing extreme anxiety and distress. There are certainly days when I’ve found my mind wandering and spiralling into the depths of anxiety.
It’s important not to squash these feelings and rather address them. Actively acknowledging my worries and fears helped me to stop them from spiraling out of control, and helped me deal with my anxiety more effectively. What you are feeling is normal, and it is completely normal to feel affected, and to have days when you don’t feel yourself. Acknowledging these moments or days and giving yourself the room to address them, will help you cope better during this difficult time.
Concerns Related to going back to Work
To put things into perspective it's important to address some of the possible worries and questions that may arise and cause you anxiety. Here is a list of a few things many people may be struggling with in relation to going back to work.
Potentially Putting my Family at Risk
Some may be concerned about the risk factor in returning back to public life. In our own homes during lockdown it was easier to minimise contact and do everything possible to ensure your home was safe and virus free. However, the same cannot be said out in the streets, in the shops, riding public transport, or in the workplace. With so many people coming in and out of these spaces you have no idea what you are exposing yourself to. You may worry that you could unknowingly expose yourself to the visus and then take it back to your loved one.
It’s important not to let your fears take control. Be proactive and educate yourself on how to best protect yourself. I recommend reading the guidelines posted on the NHS website. Here you will find out all you need to know to help you prepare for your and your family’s safety.
New Social Norms and Distancing Rules
There is a new normal in public spaces that we all have to adjust to. This may raise questions and worries about how things are going to be in our everyday lives in a community plagued with fear or frustration over the pandemic. How are we meant to behave in public spaces? How are we meant to go about our day in social spaces, with friends, on public transport or in professional environments? How have social norms and etiquette changed? All of this may cause social anxiety and feelings of being overwhelmed with the current situation.
Try not to get too wrapped up in these worries, and focus on taking everything one step at a time. By doing this you are allowing yourself to adjust to the new situation, and trust me you will pick it up as you go along.
Other People not Adhering to the Rules
Perhaps you feel fully equipped and ready to return back to work. You know all the new rules and norms, and you feel prepared to keep yourself safe from infection. However, other people may not be as prepared or perhaps they don’t take it as seriously as you do, like that guy in the street who walked too closely to you, or the people on the bus who don’t bother to wear their mask.
This may frustrate you or put you at unease because although you can control your actions, you can’t control others. Try not to lose your cool, and rather avoid these people as much as possible. Focus on sticking to the guidelines, even if others are not. Others who are trying their best like you are, or who are struggling, will appreciate it.
Tips to help during this difficult time
Now that we have discussed some of the possible worries you may be experiencing, here are a few further things to keep in mind that will help you deal with your worry and anxiety more effectively.
Anchoring your Breath
I have noticed that turning my thoughts inward and focusing on connecting my mind and body is an effective tool to help cope with stress and anxiety, that shouldn’t be taken for granted. When I feel unwanted emotions of anxiety, anger, frustration, worry, and even sadness; I am able to calm myself down by bringing my attention to my breath. The breath is such a fascinating tool that we can easily use to help gain control of our emotions.
When you feel fear, worry or anxiety over the current situation with COVID, or over going out into public, or the workplace - whatever you are feeling - try practice focusing on your breath. Take a mental note of how you are breathing and your bodily reaction. Is your breath unusually fast? Is your heart beating rapidly? Are your palms sweaty at the thought of what lies ahead of you? Now, work at controlling it. You can also make this a routine exercise worked into your daily schedule, even when you aren’t feeling overly anxious. I recommend doing this before leaving the house.
Here is a simple breathing exercise that will help:
Take a moment to stand with your feet shoulder width apart, or sit with your soles of your feet firmly on the ground.
Place your hands on your belly and notice your belly rise and fall with your breath.
Take a moment to connect and become aware of the rhythm of your breath.
Take a deep inhale through your nose, visualling breathing in from your feet and all the way up your body. Breathe out deeply through your mouth, and repeat 3 more times.
Notice how you feel now - if you are standing, maybe you want to have your hands at your side, or if you are sitting, maybe you want to have them on your lap. Once you are comfortable repeat 3 more breaths.
When you finish, say to yourself: “I am ok, I can do this.”
Having Awareness for Yourself and Others.
As I mentioned before, having awareness of how you are feeling is important for allowing you to take back control. However, this is easier said than done. Practicing awareness everyday can prove to be a difficult task. We spend so much of our lives on autopilot, that it takes mental effort to snap into it. Practice and patience with yourself is key, and in the long run it will pay off. Focus on figuring out how you are feeling about going back to the workplace, going on the tube again, and with the distance of people around you. By figuring out what triggers your anxiety you can better prepare yourself before you feel overwhelmed and out of control of the situation.
You should also practice awareness for others around you. It’s important to recognise that not everyone thinks or feels the same as you do. We have all had different experiences during lockdown, and we are all coping with going back out into the public and the workplace differently. By being more aware of this you will be better equipped with knowing how to behave around others, and treat those around you. This is a difficult time for everyone, showing kindness to yourself and to others will go a long way.
Having Organisation in your Life
Having more organisation in your life will help you to cope better with your anxieties about going back to the workplace. By not taking time to be organised you are adding more worries onto the pile of things that feed your anxiety. We already know how uncomfortable wearing those masks are, now imagine how much worse it will be with your uneven breath after you spent a morning rushing around trying to get ready. Give yourself a break and make sure you are as prepared as you need to be.
Organise yourself before you travel, make sure you have your necessities like your facemask and hand sanitizer. Make sure you have plenty of time to get to where you are going. Trains and buses are no longer transporting as many people. You may find yourself having to wait longer than expected, and you don’t want to put yourself in a situation where you’re late. Also note that the new normal in many cafes and restaurants is one in one out. You may find yourself standing in longer queues due to the new social distancing rules. Keep this in mind if you don’t want to miss your morning coffee or lunch, and remember:
take everything one step at a time, and it will get easier. The Virus is not going away but we can help ourselves cope better with the new normal and find happiness in our everyday lives.