How to manage the anxiety of the return of the holidays before the COVID

The moment when the holidays end and we are forced to readjust to our usual responsibilities in record time it is usually an unrewarding experience, and for some people it is also a trigger for psychological problems significant.

This year, in addition, the end of the summer vacation period coincides with a particularly complicated social and economic context: a point at which the so-called "new normality ”could give way to new restrictions and confinement modalities, because in the Spanish territory many infections continue to occur due to coronavirus.

In such a situation, the chances of developing anxiety are increased when you return from vacation; Let's see some tips to know what to do about it.

• Related article: "The 7 types of anxiety (characteristics, causes and symptoms)"

Possible sources of anxiety around the holidays

These are some of the factors that come into play after the holidays in the midst of the COVID-19 crisis and that can favor the appearance of anxiety problems.

1. Going back to school before the risk of contagion

Going back to school is a phenomenon that can greatly affect both children and families. The main causes for which it favors the appearance of anxiety It is the fear of contagions in class, on the one hand, and the uncertainty about whether the schools will remain open or close in a matter of a few months, which makes the planning and preparation of the course difficult both for the little ones and, above all, for their fathers.

2. Job instability

Being once again surrounded by everything related to the professional context acts as a constant reminder of the employment repercussions of the coronavirus crisis. That sudden step from the calm of the holidays to a space in which, in many cases, economic instability has opened several new fronts, It can become overwhelming if we do not know how to manage stress and anxiety well.

3. The need to adopt more and more precautions

Ending the holidays and returning to the routine means, among other things, losing control over the degree to which we risk catching the coronavirus, because many responsibilities can only be taken care of by leaving home and interacting with a variety of people outside our family nucleus.

For those who are at risk due to health problems (or living with someone who have them), the fear of introducing the virus at home can cause significant psychological exhaustion.

Tips for maintaining emotional balance

The most effective way to learn to manage anxiety and deal with situations that cause us stress is to go to psychotherapy (since only in this way can specific solutions be applied to specific problems, by having professional help custom). However, beyond psychological therapy there are a number of guidelines that often help keep anxiety and stress levels under control. These are the most important.

1. Take care of yourself physically

Don't let work hours take you to de-prioritize moments of self-care, organize yourself well so you can get enough sleep and eat healthy. In this way, your nervous system will be less prone to being overwhelmed by the demands of day to day.

2. Get moderate exercise

Especially if you have an office job, it is very important not to go from physical activity typical of vacations to a lifestyle marked by sedentary habits. On the contrary: keep a minimum level of activity, in your day to day, and above all, practice moderate exercise in sessions of at least 40 minutes. Scientific research shows that aerobic exercise helps prevent anxiety problems.

3. Faced with the risk of contagion, create a security protocol

Don't let the fear of catching the coronavirus keep you constantly on your toes. Instead, follow a few very simple behavior patterns that will allow you to get down to business. control when you are away from home, leaving no room for improvisation, and do not try to go beyond those measures.

For example, always open the doors with your non-dominant hand, always carry disinfectant in your pocket for times when you go to eat or drink, and do not try to control absolutely everything that happens to you at all times, just trust the protective effect of your protocol.

Being very simple and intuitive routines, it will be easy for you take preventive measures without having to always be aware of what is happening around you. Think that if you set out to reduce the risk of contagion to 0%, you would end up with a degree of exhaustion and concentration difficulties that would expose you more to the pandemic.

• You may be interested in: "Coronavirus, young people, and their perception of risk"

4. Tackle your goals one at a time

It is essential not to let obligations roll into a ball, and for this they must be approached sequentially. In this way, we place those simpler and short-term goals in our priorities, and those that are more complex, we subdivide them into more concrete objectives.

This helps to put order while we do not stop reducing the number of things to do, and we do not fall into those moments of "blockage" that occur. sometimes when we do not feel ready to do a task, since once we have started working it is much easier to continue on that task line.

5. Learn relaxation exercises

exist several effective relaxation exercises that you can use in your day to day quickly, having practiced a bit. Most involve the management of attention focus or control of breathing.

Are you looking for psychological support?

If you are interested in having professional psychological support to deal with emotional, cognitive or behavioral problems, get in touch with us. On Psychological Awakenings We have a team of professionals with extensive experience in helping patients of all ages with forms of discomfort such as disorders of anxiety and phobias, psychological trauma, depression, problems organizing and being productive, job stress, relationship crises, and more. You will find us in our offices located in Madrid, Leganés, Getafe and Móstoles. To see our contact details and more information about the way we work, go to this page.

Bibliographic references:

• American Psychiatric Association -APA- (2014). DSM-5. Diagnostic and Statistical Manual of Mental Disorders. Madrid: Panamericana.
• Barlow, D.H. (2000). Unraveling the mysteries of anxiety and its disorders from the perspective of emotion theory. The American Psychologist. 55 (11): 1247–63.
• Grupe, D.W. & Nitschke, J.B. (2013). Uncertainty and Anticipation in Anxiety. Nature Reviews Neuroscience, 14 (7): pp. 488 - 501.
• Paul, J.W.; Elizabeth, A.. Phelps, eds. (2009). The Human Amygdala. New York: The Guilford Press.