If you’re feeling confused about the government’s latest pandemic restrictions – you are really not alone.
Seriously, you would need to be wired in to the news channel 24 hours a day, and even then you might not be able to keep up.
From the Nando’s-style spice chart of severity, to categories labelled high, medium or low risk, the latest way to find out just how riddled with the ‘rona your area is, is with the new ‘three tier’ lockdown system.
Tier three is the highest level of restrictions, with household mixing banned, guidance against travelling in or out of the area, and pubs and bars that don’t serve meals to be closed.
In tier two, household mixing is banned, you can’t meet in groups of more than six, and pubs and restaurants have to shut at 10pm.
In tier one, the only restrictions are the rule of six, and the 10pm curfew.
That’s a lot of information to take in. And, of course, it depends on where you are in the country, and the level of restrictions you’re under could change at any point.
This results in two levels of uncertainty. There is the uncertainty of actually understanding what you can or can’t do at any given time, in any given place. And then there is the uncertainty and instability of knowing that your tier could change overnight.
If you’re in tiers one or two, there will be the constant fear of restrictions getting stricter, and the threat of a more severe lockdown.
While the nationwide lockdown was draining and incredibly challenging in its own way, at least we were all in the same boat. Now, many are saying that the lack of consistency that comes with the new ‘three tier lockdown’ is making them more anxious than ever.
‘Feelings of anxiety can have close links to fear and control,’ Emma Carrington, advice and information service manager at Rethink Mental Illness tells Metro.co.uk.
‘The announcement of further restrictions is not only a reminder that we are still living in the middle of a pandemic, but also that it’s something that we have no control over.
‘It’s entirely natural to feel anxious during a period like this and it’s key to acknowledge how you’re feeling physically as well as mentally, as anxiety can manifest itself through physical symptoms, not just thoughts and feelings.’
Emma suggests that if you are feeling particularly anxious, you should take some time to really get to grips with the latest government guidance, and make an effort to understand what it means for you and your family.
‘It could help you feel more confident about how this applies to you and any changes you’ll need to make,’ she explains. ‘Try to avoid comparing yourself to others who might be living under different rules and guidance.’
She also says we should be wary about how we consume our information, and how much we are trying to process at once.
‘While it’s important to stay informed, try not to tip the balance by taking in too much information,’ she says. ‘Social media can often be rife with debate, so try to limit your time online if this affects you.
‘Instead, make as much time as you can for the things that are important to you which support your mental health and wellbeing.
‘If you’re really beginning to struggle, talk to your friends and family and share how you’re feeling. If the situation is particularly serious, you may need to consider consulting your GP, as it’s possible you’ll need more formal treatment. They will have a chat with you to assess which options best fit your needs.’
How to combat ‘three tier lockdown’ anxiety
Life coach and psychologist Lee Chambers has shared his expert advice for tackling the anxiety that comes with fluctuating levels of restrictions.
Lee says it is no wonder that so many people are feeling anxious, they will
‘There are also the anxieties caused by large areas being under the same tier, when certain localities have number higher rates within that area,’ says Lee. ‘This may lead people to worry that those individuals will now take the virus less seriously and potentially spread it.
‘Finally, going into the autumn season with nights getting colder and darker, the underlying levels of anxiety are rising as we are getting shorter days, feeling more like hibernating and the anchors of bonfire night, Christmas parties and festive markets are unlikely to bolster us.’
Practical advice for lockdown anxiety
When looking at long-term anxiety due to lockdown restrictions, there are lots of small steps you can take each day to help you cope with the overwhelming feelings of change:
Look after your physical health
Taking care of your physical health can help you cope with feelings of anxiety and uncertainty. Try to eat a balanced diet. Health foods can help boost your mood. Whilst exercising regularly can decrease overall levels of tension in the body.
Manage your news consumption
The regulations around coronavirus are constantly evolving so it is understandable that you may want to be checking for updates regularly. However, if what you are reading or listening to something that is causing you to feel overwhelmed it is a good idea to focus on something else.
Going on a walk is a good way to take time away from the news and clear your head.
Limiting yourself to catching up on updates to once a day can help control anxiety.
Talk to someone
Sharing your concerns with someone you trust can help even if they can’t change what you’re experiencing.
The chances are they are experiencing similar worries to you, sharing and acknowledging how you are both feeling can help you to both feel supported and understood.
Accepting change
Change can be unsettling at times. However, accepting the things you can and can’t control can help you become resilient towards the uncertainty of change expected over the coming months.
Practising acceptance and self-compassion can also help to let go of the stresses you can’t control, and free up energy and space in your mind.
Know when to reach out for medical support
It can be hard to distinguish between what’s ‘normal’ for you and what may be a symptom of a more significant mental health issue, and I often recommend that people try to think about whether their symptoms have been affecting them for two weeks or more, and if so, to seek help.
Early diagnosis is vital for improving outcomes, and with the number of services and resources available people shouldn’t suffer in silence or think that nothing can be done.
If you feel like you’re struggling with your mental health, speak to a doctor about what’s on your mind – your GP will be able to help by identifying what’s causing you to feel this way, and to look at steps to take to improve how you feel.
Dr Pablo Vandenabeele, clinical director for mental health, Bupa UK Insurance
So, what can we do to tackle this feeling? Lee says it involves coming to terms with living with uncertainty – and learning to be OK with that.
‘Uncertainty is a part of everyday life, but it usually doesn’t involve a virus that has the potential to end our lives or cause serious illness,’ he explains.
‘While people have different levels of tolerance for the uncertainty of the future, many of us have a desire to plan and prepare, and we know what to expect and can live with a relative level of comfort.
‘The constant changing of guidelines and lack of clarity on what they mean for individuals cause those who want to plan and prepare frustration, and a feeling that they are losing control which causes stress and worry.
‘It is challenging as we are living in worrying times, but there are a number of ways we can start to reduce our anxiety.
‘If your feeling anxiety and worries taking over, take some deep breaths, inhaling for 4 seconds, holding for 2, and exhaling for 7.
‘This will trigger your relaxation response if you do it five times.
‘It might be getting colder and darker, but getting walking and out in nature is powerful in taking or mind away from the uncertainty and enjoying the mindful moments.
‘Being aware of our consumption of media will help us not be continually stimulated, and being able to step away helps us connect and accept what we can control.
‘Trying to care for ourselves certainly helps our emotional regulation, such as trying to get a good routine, focusing on getting quality sleep, and eating well, all give us more resilience again life’s uncertainties.
‘Being compassionate with ourselves is vital, we have limited control over tiers and policy, but we can keep ourselves safe and invest in self-care in these turbulent times.’
Is it possible to be calm in the face of uncertainty?
Lee says that uncertainty doesn’t discriminate and that we all face it throughout our lives. He says it’s important that we value having a level of anxiety, as it does signal that we need to take action.
‘But,’ he adds, ‘we can look to be more relaxed in the face of adversity in a number of ways.
‘We have to start to focus on the things we can control, and be grateful for those things.
‘It is also important we question why we want things to be certain, and that we accept that we are all facing challenges, and look to plan and prepare for the things that we can.
‘We can actually start to embrace the uncertain aspects and understand that we are all in times that are different than we are used to and realise the confusion isn’t our fault.
‘If we focus on the present and what we can do now, it keeps our emotional balance, and we can manage our anxiety through the techniques highlighted in this piece.’
Do you have a story to share? We want to hear from you.
Get in touch: metrolifestyleteam@metro.co.uk.
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source https://metro.co.uk/2020/10/15/what-to-do-if-youre-experiencing-three-tier-lockdown-anxiety-13421632/
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