How To Manage The Anxiety Of Returning From Vacation In The Uncertain Times Of COVID
The moment when the holidays end and we are forced to readjust to our usual responsibilities in record time is usually an unrewarding experience, and for some people it is also a trigger for significant psychological problems.
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 normal” could give way to new restrictions and forms of confinement, due to the fact that in the territory Spanish, many coronavirus infections continue to occur.
In a situation like this, the chances of developing anxiety when returning from vacation increase; Let’s look at some tips to know what to do about it.
Possible sources of anxiety upon returning from vacation
These are some of the factors that come into play when returning from vacation in the midst of the COVID-19 crisis and that can favor the appearance of anxiety problems.
1. Return to school due to the risk of contagion
Going back to school is a phenomenon that can greatly affect both children and families. The main causes that favor the appearance of anxiety It is the fear of infections in class, on the one hand, and the uncertainty about whether schools will remain open or close in a matter of a few months, which makes planning and preparing the course difficult for both children and, above all, , for their parents.
Being surrounded again by everything related to the professional context acts as a constant reminder of the work repercussions of the coronavirus crisis. This sudden passage from the calm of the holidays to a space in which, in many cases, economic instability has opened several new fronts, It can overwhelm us 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 becoming infected with the coronavirus, because many responsibilities can only be attended to by leaving home and interacting with a variety of people outside our family unit..
For those who are at risk due to health problems (or because they live with someone who has them), the fear of introducing the virus into the home can cause significant psychological exhaustion.
Tips to maintain emotional balance
The most effective measure to learn to manage anxiety and face those 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 personalized professional help). However, beyond psychological therapy there are a series of guidelines that usually help keep anxiety and stress levels under control. These are the most important.
1. Take care of yourself physically
Don’t let work hours lead you to deprioritize self-care moments, organize yourself well so you can get enough sleep and eat healthy. This way, your nervous system will be less likely to be overwhelmed by the demands of everyday life.
Especially if you have an office job, it is very important not to go from the physical activity typical of vacations to a lifestyle marked by sedentary habits. Quite the opposite: maintain a minimum level of activity in your daily life, and above all, practice moderate exercise in sessions of at least 40 minutes. Scientific research shows that aerobic exercise helps avoid anxiety problems.
3. Given the risk of contagion, create a safety protocol
Don’t let the fear of catching the coronavirus keep you constantly on alert. Instead, follow a few very simple behavioral patterns that allow you to keep the situation under 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 the moments 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.
As they are very simple and intuitive routines, it will be easy for you adopt preventive measures without having to always be alert about what is happening around you. Consider 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.
4. Tackle your goals one at a time
It is essential not to let our obligations become a ball, and to do so They must be addressed sequentially.. In this way, we place those that are simpler and short-term goals in our priorities, and those that are more complex, we subdivide them into more specific 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 “blocking” that sometimes occur when we do not feel prepared to do a task, given that we have once started working it is much easier to continue along that line.
5. Learn relaxation exercises
exist several effective relaxation exercises that you can quickly use in your daily life, having practiced a little. Most involve managing attention focus or controlling breathing.
Are you looking for psychological support?
If you are interested in having professional psychological support to deal with emotional, cognitive or behavioral problems, contact us. In Psychological Awakenings We have a team of professionals with extensive experience in helping patients of all ages with forms of discomfort such as anxiety disorders and phobias, psychological trauma, depression, problems when organizing and being productive. , work 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 how we work, visit this page.
