How to Manage Anxiety as Mask Mandates End

As the world continues to grapple with the COVID-19 pandemic, regulations and guidelines aimed at preventing the spread of the disease are evolving. Recently, there has been a loosening or elimination of mask mandates and social distancing protocols in various parts of the United States. While this news may be welcomed by some, others may feel a sense of suddenness or unease, especially in light of the recent surge of the highly contagious omicron variant.

Following recommended guidelines from health authorities, such as the Centers for Disease Control and Prevention (CDC), has provided a sense of comfort and safety for many individuals throughout the pandemic. However, with the removal of certain safety measures, it can feel as though a layer of that comfort has been taken away.

It’s important to understand that these changes in regulations are driven by a combination of factors, including updated scientific understanding of the virus, progress in vaccination efforts, and considerations for the social and economic impact of ongoing restrictions. The aim is to strike a balance between mitigating the spread of COVID-19 and supporting the resumption of daily activities.

Coping with feelings of uncertainty or anxiety during these transitions is crucial. Here are some strategies that can help:

What’s Changed and Why?

The recent loosening of state and local COVID-19 protocols across the United States is in response to changes in the way the Centers for Disease Control and Prevention (CDC) assesses COVID-19 risk in communities. The CDC now focuses on hospital capacity and the risk of severe disease rather than just case counts to determine a community’s risk level. This shift is based on the understanding that widespread population immunity and the availability of vaccines have reduced the overall risk of severe disease.

As a result, the new CDC parameters categorize communities as low, medium, or high risk, allowing individuals in counties with low or medium risk levels to have discretion in wearing masks. However, it is important to note that individuals who are immunocompromised or live with someone at high risk for severe disease are still advised to continue wearing masks.

In addition to mask guidelines, the new CDC guidelines have also relaxed social distancing recommendations. It is stated that 70% of Americans no longer need to maintain a six-feet distance or avoid crowded indoor spaces.

Following the CDC’s announcement, many cities and states that had implemented strict coronavirus precautions began rolling back safety measures in the weeks that followed. These rollbacks are intended to strike a balance between public health and the resumption of economic and social activities.

Why Are the Safety Protocol Changes Anxiety Inducing for Some People?

Over the past few years, individuals have been consistently advised to wear masks as an important safety measure and a sign of responsibility and respect for others. However, the guidelines regarding mask-wearing are now changing, which can lead to discomfort for those who have been accustomed to wearing masks for the past two years, according to Greta Hirsch, PhD, PMH-C, a psychologist and clinical director.

Given that not wearing a mask has been associated with danger for a significant period of time, it is understandable that there may be an emotional response to the evolving safety recommendations. If you are experiencing uncertainty or anxiety as daily life gradually returns to a more normal state, there are steps you can take and actions you can implement to help alleviate stress.

Identify Your Personal Comfort Level

Start by reflecting on your personal emotions and thoughts regarding the changing guidelines and determine whether you feel ready to remove your mask or engage in crowded environments once again. Neysa Ernst, DNP, MSN, RN, nurse manager at Johns Hopkins Medicine, emphasizes the importance of each individual deciding their own comfort level and reassures that it is perfectly okay to continue wearing a mask if it provides a sense of security.

Additionally, allow yourself time to adapt to the new circumstances and find your own sense of normalcy. Khalilah Gates, MD, an associate professor of medicine in pulmonary and critical care at Northwestern University Feinberg School of Medicine, emphasizes that acceptable risk should be determined on an individual basis and there is no one-size-fits-all approach. If wearing a mask brings you more comfort, it is encouraged to continue doing so. Flexibility and a dedication to the collective well-being of society are essential in navigating these changes.

Take it Step by Step

Hirsch also recommended approaching the adjustment to relaxed protocols gradually, rather than diving into everything at once.

One helpful strategy is to create a list that outlines experiences of increasing difficulty and anxiety. For example, if you haven’t had anyone over at your home or met up with friends, Hirsch suggests starting with simpler steps like meeting a friend in the park for a walk or inviting a small group of friends over for dinner before venturing into more crowded settings like a concert.

Having a supportive partner, whether it’s a friend, family member, or spouse, can also facilitate the process. Hirsch suggests undertaking these steps with someone who is understanding and willing to provide support, helping you navigate the changes one step at a time.

Focus On the Present Moment and Challenge Anxious Thoughts

Another helpful technique to manage anxiety related to the relaxation of COVID-19 regulations is to practice recognizing and dismissing anxious thoughts, similar to what is done during meditation exercises.

According to Hirsch, it’s important to catch and acknowledge "what-if" thoughts that may contribute to increased anxiety. By staying present and focused on the current moment, rather than worrying about future events in a negative and catastrophic way, you can reduce anxiety levels.

Once you identify anxious thoughts, it’s beneficial to evaluate the evidence supporting or refuting those fears. For instance, if you’re concerned about shopping without a mask, you can examine the latest COVID-19 case numbers in your area to assess the actual risk. The CDC provides up-to-date information on cases by county.

Hirsch advises challenging anxious thoughts instead of accepting them at face value. By questioning the validity of your worries and considering alternative perspectives, you can gain a more balanced and realistic outlook.

It’s crucial not to let excessive worry consume you. Dr. Ziffra emphasizes the importance of finding a balance between an appropriate level of anxiety and excessive worry. Public health officials base their recommendations on scientific evidence, and the changes in mandates are not arbitrary. Understanding this can provide reassurance and help alleviate some anxiety.

Identify Trusted Sources of Information

Experiencing information overload can intensify pandemic-related anxiety. To mitigate this, it is essential to identify trustworthy sources of information and filter out less reliable outlets.

Ernst emphasizes the significance of relying on reputable medical sources such as the CDC, Johns Hopkins, the Mayo Clinic, and Harvard. These institutions provide factual and science-based information, allowing individuals to access accurate and reliable updates about the pandemic.

By turning to these trusted sources, you can gain a better understanding of the situation, separate fact from speculation, and make informed decisions based on evidence-based guidance. This can help alleviate anxiety caused by misinformation or conflicting information from less reliable sources.

Remember to stay informed, but also prioritize your mental well-being by seeking information from credible sources that provide accurate and up-to-date information about the pandemic.

Engage in Self Care

Engaging in self-care practices is crucial for minimizing anxious feelings and promoting overall well-being. By prioritizing your physical and mental health, you can effectively manage anxiety related to changing pandemic regulations.

Hirsch highlights the importance of adopting healthy habits such as consuming nutritious foods, getting enough sleep, and incorporating gentle exercise into your routine. These actions support your body and mind, reducing stress and promoting a sense of calm. Activities like yoga, exercising, listening to calming music, and practicing progressive muscle relaxation techniques can be particularly beneficial in alleviating anxiety.

It’s also important to be mindful of the potential negative effects of excessive alcohol consumption. While alcohol may initially provide temporary relief, it can ultimately worsen anxiety symptoms. Prioritizing restful sleep and avoiding excessive alcohol intake can contribute to better mental well-being.

By engaging in self-care practices, you are proactively nurturing your overall wellness, which can help minimize anxiety and promote a more balanced and calm state of mind.

Additional Resources

If the anxiety surrounding reduced COVID safety regulations becomes overwhelming and begins to interfere with your daily functioning, it may be necessary to seek support from a mental health professional. Therapists and other mental health professionals can provide guidance and interventions to help you navigate your fears and regain a sense of normalcy in your life.

If you find yourself paralyzed by fear and unable to engage in activities such as leaving the house, using public transportation, traveling, or returning to work, it is important to reach out for professional help. Seeking therapy can provide you with the necessary tools and strategies to manage your anxiety and gradually overcome your fears.

Finding a mental health professional can be done through resources such as the American Psychological Association and the Association of LGBTQ+ Psychiatrists, which offer searchable databases of therapists. These databases can help you find professionals who specialize in anxiety and related concerns.

Throughout this process, it is crucial to be gentle with yourself and recognize that everyone’s comfort level and pace of adaptation may differ. Accepting that uncertainty is a natural part of life and allowing yourself to progress at your own pace will make it easier to adjust to the changing rules and regulations. Remember that seeking professional help is a sign of strength and a proactive step towards improving your well-being.