With vaccinations well underway in our state and most of the US, it is starting to feel a little safer to move about in the community. The CDC has announced that vaccinated people can be unmasked outside and with other vaccinated groups. Capacity limits are being lifted indoors and for large gatherings. As we start looking towards life on the other side of the pandemic, there is a new and exciting vibe in the air.

While some of us may feel eager and ready to get back to normal, others may feel overwhelmed and having doubts about their ability to safely resume life as it was before COVID.

Woman wearing a black mask over her nose and mouth looking out blinds on a rainy window

Anxiety about post pandemic life is a personal and unique experience. Some people may be worried about being an asymptomatic carrier and still infecting friends and family, some may be worried about their unvaccinated children interacting with others, some may not be vaccinated and still feel at high risk of exposure, and some may just be uncomfortable and nervous about jumping back into the social scene.

Back of person with long, light brown hair in a denim jacket sitting with two men who are out of focus

It can be helpful to spend time thinking about what specific aspects of the pandemic are making you uncomfortable. Perhaps you do want to be social again but don’t want to feel forced to meet up with friends at a bar or party. In that case, you may be willing to commit to 1:1 outdoor activities with a friend, like a hike or a bike ride, but you may still want to decline a dinner party with friends. Or maybe you wouldn’t mind attending a dinner party but would prefer it was held outside. Either way, try to be mindful of the details about what makes you comfortable or uncomfortable, and make plans with others with those specifics in mind.

Or maybe you’re a parent and you want to start having your kids socialize again but feel awkward about asking exposure related questions. It’s totally appropriate and normal to ask questions or indicate your own level of comfort. Reach out to a friend and let them know your vaccination status, where you’re comfortable meeting, how you want to keep physical distance, and how long you plan to stay. Something like “just to be on the safe side, I wanted to let you know we are both vaccinated but will still be wearing masks inside because we have a medically fragile family member. We prefer to be outside and unmasked if possible and will keep our distance where we can. Hope that’s ok!”

Group of children playing with bubbles outside

Another reason it may feel difficult to resume post pandemic life is the fact that many of us have grown accustomed to a socially isolated lifestyle, and some of us may even be ashamed of the way the pandemic has affected us. It’s no secret that many people have struggled with unhealthy behaviors during COVID. Over 61% of Americans report that they have gained weight over the past year. Another study found that almost half of respondents had increased their use of substances since COVID began. It can be difficult to imagine reentering society when you’re not feeling like your best self, physically or emotionally. Try not to be too hard on yourself….everyone baked and ate too much bread this past year!

Loaves of freshly baked bread on a butcher block

Here are some tips from our therapists to step back into life post pandemic:

Identify your comfort level with attending indoor and outdoor functions and be prepared to confidently state your preferences when receiving an invitation.
Create a list of outdoor activities you enjoy and would like to share with others. That way you can have a quick and safe suggestion ready for when you and your friends begin making plans.
If you’re a parent, be prepared for how you want to manage social outings, visits with family, birthday parties, etc. If you’re mostly comfortable with being home, consider hosting 1:1 play dates outside. Try not to feel hesitant about asking for details about masks, vaccinations, etc. It’s always better to be cautious - and other parents will usually have the same mindset when it comes to protecting their children’s health.
If you’re struggling to feel positive about the physical or emotional struggles that came up for you during COVID, start working that out with a therapist, journal, or close friend. It may help to take a more mindful look at unhealthy habits that increased during the pandemic (substance use, emotional eating, lack of activity, online shopping) and see if there areas you can try to focus on improving. Try to get back into a healthier routine by increasing physical activity, meal prepping, cutting out soda, etc. Once you start to feel better about taking control of these behaviors, you will feel more confident about spending time with others.
If you have significant anxiety about COVID, try to start socializing for very brief periods with a like-minded friend or family member. They will likely also want and recognize the need to start being with others again and you should be able to work together to find a cautious and comfortable arrangement. Start small and work your way up - for example, try a quick 20 minute walk outside first, then an hour long coffee date somewhere, then a picnic dinner at a park for a few hours.
Take steps to be active in the community. The more you get out there, the more comfortable you will feel. Begin by running some brief errands and making small talk with people who are out and about. Go back to a place that you frequented before and feel comfortable - your nail salon, local coffee shop, gas station, favorite store, etc. If it’s something you enjoy doing, you will be more likely to follow through and feel like the outing was a success.

Eventually things will feel normal again! We have spent most of our lives in a mask and pandemic-free world and our brains will welcome the return to that resting point again. Just try be mindful of your hard limits, patient with your worry, and optimistic about your future social plans!

Resuming Normalcy In A Pandemic Impacted World