What is Reintegration Anxiety?
Reintegration anxiety, also called “reverse culture-shock” and “re-entry syndrome” is typically the feeling you have when you get back from living overseas. It’s particularly severe among returned long-term Antarctic expeditioners. What once felt familiar can feel like a shock to the nervous system and provoke feelings of anxiety, stress and overwhelm. Many people may be feel this when re-entering the “new normal” after working from home.
Tips for managing reintegration anxiety:
Be kind to yourself. Acknowledge that the first 2-3 weeks may involve a variety of emotions.
Try not to over-schedule yourself the first week or two. You may feel extra tired and need extra rest.
“Name it to tame it”. It’s okay to feel anxiety, worry and other emotions. Naming the emotions brings a sense of certainty and power to choose what to do about it.
Know that you are not the emotion. You are feeling the sensations of anxiety. It does not mean that you will always feel anxious. It does not mean that you’re an anxious person.
Allow extra time for resting, being in nature & for your nervous system to realise that other people are safe to be around again.
Limit exposure to news and social media. You can’t control the news or the outside world but you can influence how you feel.
Know that anxiety is contagious. And, so is calm. How can you bring a little more calm into your life? Can you spend a little time with someone that is calm, kind and a good listener?
Investigate your feelings with curiosity. What other emotions do you feel?
If you’re returning to the workplace: have an honest with your manager or the Human Resources department about what you’re feeling, what plan you have for reintegrating back into work (the benefits for the organisation of working from home, how you would work, your regular hours of work, how communication will work etc) and what support you may need.
Professional help and advice can be really useful. Consider talking with a counsellor, psychologist or coach that resonates with your experiences. There are also wonderful online wellbeing resources available at www.neofitmind.com
Some final thoughts on managing reintegration anxiety:
Not feeling like immediately going out and reconnecting? That’s okay. Let your loved ones know, they will understand. Know that it’s okay not to flop straight back into “pre-Covid” life. Be kind to yourself and your whanau during these next phases of change and transition.
Need extra tips or support reintegrating back into “the new normal”?
Neofitmind is offering its coaching, workplace wellbeing & team culture services to support people and organisations with the changes caused by Covid-19, Do connect.