"Reintegration" Anxiety and How to Overcome It

Over the past year, we have become familiar with many phrases that have appeared during the epidemic season such as:social distancing, mandatory mask wearing, PCR testing,...As vaccinations are gradually rolled out in many countries, concerns about the pandemic are gradually easing, but many people may be facing another uncertainty called:Reintegration anxiety.

What is reintegration anxiety?

Simply put, reintegration anxiety is a feeling of tension or hesitation when returning to normal life. It is a completely natural state of human beings in some cases such as: fear of going out at night, reluctance to travel, difficulty returning to office work after many months of limited contact and social distancing.

Erica Sanborn, PhD, a clinical psychologist in the US, said: “Anxiety when reintegrating can be due to people's fear of being infected or being a source of infection, or due to the “freezing” of social skills for a long time.”

Everyone adjusts to normal life differently, so each individual's reintegration anxiety is different. However, Sanborn believes that there is one common thread in the solution to overcoming reintegration anxiety: reducing avoidance.

travel with peace of mind

Even the most seasoned travelers will experience some anxiety about boarding a plane or returning to a hotel. Travel, which is supposed to be a stress reliever, is now a source of uncertainty. Sanborn encourages those feeling anxious about traveling to start small.

Experts advise that people should save international travel and large public events as the ultimate goal during the reintegration period. You should start with a short weekend trip, driving yourself, or a short domestic trip with family, close friends or people you really trust.

Overcoming the hurdles of returning to the office

For many, returning to the office is one of the barriers to reintegration. Working from home allows you to choose how much time you spend with your family, do chores during your lunch break, or at least avoid the morning commute.

Sanborn recommends taking the time to consider which changes will truly make you happy and help you do your job well versus those that are simply made to avoid discomfort and laziness. “Ask yourself if working from home is truly productive, or if it’s just because you’re uncomfortable re-entering the office,” she suggests.

Discover everything from scratch

How do you confidently go out to dinner with friends in a crowded restaurant that was a few months ago a restricted area and only allowed takeout? Psychologist Sanborn recommends increasing the pace of your life while still prioritizing breaks in your schedule.

“We naturally avoid things that make us anxious to protect ourselves. But sometimes this avoidance only feeds our insecurities,” says Sanborn.

So, during this phase, learn to let go of the avoidance, starting with the very activities that make you feel uneasy. Take things slowly, carefully, respect your anxiety, and give yourself space for the excitement to return.

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