Looking After Your Mental Health Post-Lockdown

Posted on August 24, 2020 by Sally-Anne Turner

The gradual easing of lockdown rules has brought a mixed bag of emotions for many people across the UK. Whilst it's brilliant that we are slowly being allowed to do all the things that we love so much again – visiting family, meeting friends for coffee, returning to work, enjoying meals at restaurants, and simply experiencing the freedom of everyday life – it can be daunting suddenly having to leave the house after being inside for so long. The psychological impact of extended periods at home, combined with the anxiety surrounding health concerns and changing social norms, has affected millions of people in ways that many of us never anticipated.

Even the thought of being able to do all of the joyful things that we've longed to do for so many months can be a troubling thought for many people, as it comes with anxieties and stress, which can put a huge strain on our mental health. Some people have described feeling a sense of agoraphobia after lockdown, experiencing panic attacks when considering social situations, or feeling overwhelmed by the prospect of crowded spaces. Others have found that their confidence has diminished, that social interactions feel more challenging than they used to, or that they've developed new anxieties around health and safety that weren't present before the pandemic. These feelings are completely valid and more common than you might think. Understanding that you're not alone in experiencing these emotions is an important first step in managing your mental wellbeing as we navigate this transition period.

The connection between mental health and physical wellbeing has become increasingly apparent throughout the pandemic period. Many people found that lockdown affected not only their psychological state but also their physical health, with changes in weight, fitness levels, sleep patterns, and overall vitality. At Bodyline Clinic, we've supported over 100,000 patients across the UK with their health and wellbeing goals, and we understand that mental health and physical health are intrinsically linked. When you feel better physically, your mental resilience often improves, and when your mental health is supported, making positive choices for your physical wellbeing becomes easier. Here are comprehensive tips for looking after your mental health after lockdown, with practical strategies that you can implement immediately.

Ease yourself into the new routine.

Just as we had to get into a routine of being at home day in and day out during the various lockdowns, establishing a routine for when you begin to come out of lockdown is vital for keeping your mental health under control. The human brain thrives on predictability and structure, which is why the sudden disruption of lockdown was so challenging for many people and why the transition back to normality can feel equally unsettling. Creating a new routine helps your mind and body adjust gradually, reducing the stress response that comes with too much change happening too quickly.

Just as you tried to get up and get dressed during lockdown, make sure that you are getting up at the same time each day when you're coming out of it – even if you're only back at work part-time. This consistency in your wake-up time helps regulate your circadian rhythm, which governs not only your sleep-wake cycle but also influences mood, hormone production, appetite, and energy levels throughout the day. Try to resist the temptation to have wildly different schedules on weekdays versus weekends, as this can disrupt the routine you're trying to establish and make Monday mornings feel particularly difficult.

Try to set yourself small, achievable goals of getting out and changing your routine instead of expecting it all to happen overnight! Perhaps start with a short walk around your local area, then progress to visiting a quiet shop during off-peak hours, then meeting one friend for coffee, and gradually building up to more demanding social situations. This graduated exposure approach is a well-established psychological technique that helps people overcome anxiety by facing fears in manageable increments. If you set yourself a goal that's too ambitious too soon, you risk feeling overwhelmed and potentially experiencing a setback that could make you retreat further. Small victories build confidence and momentum.

Consider creating a weekly schedule that includes a mixture of activities – some at home where you feel safe and comfortable and some that gently push you outside your comfort zone. You might schedule Monday as a work-from-home day, Tuesday as a day when you go into the office for a few hours, Wednesday as a rest day, Thursday as a day when you meet a friend, and so on. Having this structure written down can make the week ahead feel less daunting because you know exactly what to expect and can mentally prepare yourself for each activity.

It's also worth noting that routine extends to self-care activities. Schedule time for exercise, healthy meal preparation, relaxation, hobbies, and social connection just as you would schedule work commitments or appointments. When these activities are part of your routine rather than things you try to fit in around everything else, you're much more likely to actually do them, and they'll have a more positive impact on your mental health. If you're struggling with motivation around physical health goals such as weight management, having a structured routine can make an enormous difference to your success.

Keep on top of the latest advice

It's completely normal to go through a whole range of emotions when you start to leave the house for shopping, meals and family visits. The uncertainty surrounding public health guidance, changing restrictions, and evolving understanding of health risks can contribute significantly to anxiety levels. When information feels unclear or constantly shifting, it's natural to feel a loss of control, which is one of the primary drivers of anxiety and stress. The government advice is ever-changing, but make sure that you always have a quick look at the latest guidelines so that you know exactly what you'll be walking out to and what rules to follow. This will give you a sense of control over the situation.

However, there's an important balance to strike here. Whilst staying informed is helpful, constantly checking news updates and obsessively following every development can actually increase anxiety rather than reduce it. Set specific times during the day when you'll check for updates – perhaps once in the morning and once in the evening – and try to avoid the temptation to constantly refresh news websites or social media feeds. The 24-hour news cycle is designed to capture attention, often by highlighting the most alarming or dramatic aspects of any situation, which isn't conducive to maintaining good mental health.

Focus on reliable, official sources of information rather than social media speculation or sensationalist news coverage. The NHS website, government guidance pages, and reputable health organisations provide clear, evidence-based information without the emotional manipulation that can come from other sources. When you do read updates, try to focus on practical information that's relevant to your immediate circumstances rather than getting drawn into worst-case scenarios or speculation about future restrictions.

It can also be helpful to recognise that you don't need to have an opinion on or fully understand every aspect of public health policy. It's okay to simply follow the basic guidelines – maintaining hygiene, respecting others' boundaries, and taking sensible precautions – without feeling that you need to have worked out whether every specific rule makes perfect sense. Sometimes, accepting a degree of uncertainty and focusing on what you can control is better for your mental health than trying to achieve perfect understanding of a complex and evolving situation.

If health anxiety has become a significant issue for you, whether related to pandemic concerns or other health matters, it may be worth speaking to a healthcare professional. At Bodyline Clinic, our experienced medical team understands the complex relationship between physical and mental wellbeing, and we can provide guidance and support tailored to your individual circumstances. Sometimes, taking positive action towards improving your physical health can help alleviate some of the anxiety surrounding health concerns.

Keep talking

You may feel anxious and angry at people that are out and are not following the social distancing rules. Or you may feel that the guidelines in place are too tight or don't make sense. You may even feel conflicted in your head about what the right or wrong thing to do really is. These conflicting emotions are incredibly common and can be exhausting to manage on your own. You might find yourself feeling judgemental of others' choices, defensive about your own decisions, or caught between wanting to return to normal life and feeling afraid to do so. Don't panic! Speak to your friends and family about how you feel.

Verbal expression of emotions is one of the most powerful tools we have for processing difficult feelings and gaining perspective. When thoughts and worries remain internal, they can become magnified and distorted, going round and round in circles without resolution. Speaking them out loud to another person helps to externalise them, makes them feel more manageable, and often reveals that the fears we've been harbouring aren't as overwhelming as they seemed when they were trapped inside our heads. Additionally, hearing yourself articulate your concerns can help you identify patterns in your thinking or recognise when anxiety might be driving your reactions rather than rational assessment of risk.

Try to gravitate towards more relaxing influences in your life and not towards people that will aggravate the situation for you or stress you further. We all have people in our lives who, whether intentionally or not, tend to amplify anxiety rather than soothe it. These might be people who catastrophise every situation, who are highly judgemental of others' choices, who constantly share alarming news, or who dismiss your feelings as invalid. During times of heightened stress and uncertainty, it's particularly important to be selective about who you spend time with and what conversations you engage in.

This doesn't mean you should cut people out of your life entirely, but it does mean being mindful about when and how you interact with them. If you have a friend who tends to increase your anxiety, you might choose to see them for a light-hearted activity like watching a film rather than an open-ended conversation where the topic will inevitably turn to stressful subjects. You might also practice setting boundaries in conversations, politely redirecting when someone starts down a path that you know will be unhelpful for your mental state.

Conversely, identify the people in your life who help you feel calmer, more grounded, and more optimistic. These are the people who listen without judgment, who validate your feelings whilst also helping you maintain perspective, who can make you laugh even in difficult times, and who respect your boundaries and choices. Make a conscious effort to spend more time with these people, whether in person or through phone calls, video chats, or messaging.

Online support groups are another great option for those who need a little extra help but may feel too shy to talk to those in their social circle about it in fear of judgement. There's something particularly valuable about connecting with people who are going through similar experiences, as they can offer understanding and validation that even well-meaning friends and family might not be able to provide if they haven't experienced the same challenges. Online forums and support groups allow you to share your experiences anonymously if you prefer, ask questions without embarrassment, and learn from others' coping strategies.

Use the tools that you have on your fingertips in order to help you. We live in an era where mental health support is more accessible than ever before, with numerous apps, helplines, online resources, and virtual therapy options available. Many of these services are free or low-cost, and they can be accessed from the comfort of your own home, which can feel less intimidating than seeking help in person.

Here's a useful link: https://www.mind.org.uk/information-support/coronavirus/coronavirus-useful-contacts/

Mind is one of the UK's leading mental health charities, and their website provides extensive resources, guidance, and contact information for various support services. Whether you're experiencing anxiety, depression, stress, or any other mental health challenge, their materials can help you understand what you're going through and point you towards appropriate support.

Remember that seeking help is a sign of strength, not weakness. Taking action to support your mental health demonstrates self-awareness, courage, and commitment to your wellbeing. If you're finding that anxiety or low mood is significantly impacting your daily life, interfering with your ability to work, maintain relationships, or enjoy activities you used to love, it's important to speak to your GP or a mental health professional. Early intervention can prevent mental health difficulties from becoming more severe and entrenched.

Get creative

Expressing yourself creatively is another great way of easing yourself out of lockdown and managing the complex emotions that come with this transition period. Creative activities engage different parts of the brain than our usual analytical, problem-solving thinking, which can provide a welcome respite from the circular worrying and rumination that often characterises anxiety. When you're focused on creating something – whether it's writing, drawing, painting, crafting, playing music, or any other creative pursuit – you enter a state that psychologists sometimes call "flow," where you're fully absorbed in the present moment. This state is inherently relaxing and can provide a break from anxious thoughts about the future or rumination about the past.

You could keep a written journal of how you feel, which is a great way of getting your thoughts down on paper and understanding a situation as well as staying organised. Journaling has been extensively studied and shown to have numerous mental health benefits. The act of writing about your emotions helps you process them, identify patterns in your thinking, recognise triggers for difficult feelings, and gain perspective on situations that might feel overwhelming when they're just swirling around in your head. You don't need to be a skilled writer or have any particular format – simply writing freely about whatever is on your mind can be incredibly therapeutic.

Some people find it helpful to use journaling prompts to get started, such as "Today I'm feeling..." or "What I'm most worried about right now is..." or "Something that went well today was..." Others prefer to write in a completely unstructured way, letting their thoughts flow onto the page without censoring or organising them. There's no right or wrong way to journal – the important thing is that it works for you. You might write every day, or only when you're feeling particularly stressed or emotional. You might write pages and pages, or just a few sentences. The act of writing itself is what matters, not producing any particular outcome.

If you're more artistic then why not get out some pencils, paint or whatever other creative output you enjoy and give yourself some down time to express yourself. Visual arts can be particularly effective for processing emotions that feel difficult to put into words. Colours, shapes, textures, and images can convey feelings and experiences in ways that verbal language sometimes cannot. You might paint or draw how you're feeling, create collages that represent your emotions, sculpt with clay, do colouring (which has become increasingly popular as a relaxation technique for adults), or engage in any other visual art form that appeals to you.

Again, the quality of what you produce is completely irrelevant – this isn't about creating gallery-worthy art, it's about the process of creation itself and what it does for your mental state. Many people find that they're actually more creative and expressive when they let go of any judgment about the outcome and simply allow themselves to play and experiment without expectation.

Finding an outlet for your creativity should help you feel much more grounded and ready to face the challenge of getting back to reality. Creative activities provide a sense of accomplishment and purpose, which can be particularly valuable if you're feeling adrift or uncertain during this transitional period. Completing a creative project, no matter how small, gives you something tangible that you've achieved, which can boost your mood and self-esteem. Additionally, having a creative hobby gives you something positive to look forward to and can provide structure to your days.

Other creative outlets might include cooking or baking (which combines creativity with the practical benefit of nourishing yourself), gardening (which has the added benefit of getting you outside and connecting with nature), photography, creative writing, learning a musical instrument, dancing, or any other activity that allows you to express yourself and create something. The key is finding something that genuinely interests you and brings you joy, rather than feeling like another obligation on your to-do list.

Be prepared

Remember that you cannot have control over every single thing that is thrown at you, but you can do an awful lot in terms of being in charge of your own actions and rituals before leaving the house. This sense of control is psychologically important because it helps counter the feelings of helplessness and vulnerability that have been so prevalent throughout the pandemic period. When external circumstances feel uncertain and unpredictable, focusing on the things you can control provides a sense of agency and can significantly reduce anxiety.

Keeping a mask and hand sanitiser with you at all times should mean you're prepared for entering any shops or buildings that require this. Even as restrictions ease, some people feel more comfortable continuing to use protective measures, and having these items readily available means you can adapt to different situations without stress. You may find you're much more comfortable with your own products at disposal which you know and trust. Choose products that you like using – perhaps a hand sanitiser with a pleasant scent, or a mask in a colour or pattern that makes you feel good. These small details can make the experience of using them more pleasant and less of a constant reminder of stress.

Beyond the basics of masks and sanitiser, think about what else might help you feel more comfortable and confident when leaving the house. This might include planning your route to avoid particularly crowded areas, choosing times to go out when places are likely to be quieter, having a small bottle of water with you, bringing headphones so you can listen to calming music or a podcast, or having a list of grounding techniques you can use if you start to feel anxious. Some people find it helpful to have a "comfort item" with them – this might be a piece of jewellery with sentimental value, a smooth stone to hold, or anything else that provides a sense of security and connection.

Preparation also extends to planning your activities in advance. If you're going somewhere new or doing something that makes you feel anxious, research it beforehand. Look at photos of the venue, read about what to expect, check what facilities are available, and plan your journey. This advance preparation can significantly reduce anxiety because you'll know what to expect rather than walking into an unknown situation. However, be careful not to let this planning become excessive or obsessive, as that can actually increase anxiety rather than reduce it. Aim for a level of preparation that feels helpful and reassuring without becoming all-consuming.

It's also worth preparing yourself mentally before going out. Take a few minutes to do some deep breathing exercises, listen to a guided meditation, or simply sit quietly and remind yourself that you can handle whatever comes up. Acknowledge any anxiety you're feeling without judgment – it's okay to feel nervous, and you don't need to wait until the anxiety completely disappears before taking action. Often, the anxiety will reduce once you actually start the activity, even if it feels overwhelming beforehand.

The connection between physical and mental health

One aspect of post-lockdown wellbeing that deserves particular attention is the relationship between physical health and mental health. Throughout the various lockdown periods, many people found that their physical health changed significantly. Some people gained weight due to reduced activity, stress eating, or disrupted routines. Others lost weight due to anxiety affecting appetite, or conversely, some people used the time at home to focus on fitness and nutrition. Regardless of which category you fall into, the physical changes that occurred during lockdown can have a significant impact on your mental health and confidence as you re-enter the world.

If you're feeling self-conscious about weight gain during lockdown, you're far from alone. The phenomenon was so common that it spawned numerous articles and social media discussions about "lockdown weight" and the "COVID stone." However, feeling uncomfortable in your body can add an extra layer of anxiety to the already challenging process of resuming normal activities. If you're worried about seeing people who haven't seen you in a while, trying to find clothes that fit and feel comfortable, or simply feeling that your physical health isn't where you'd like it to be, these concerns can compound the other anxieties surrounding post-lockdown life.

The good news is that taking positive action towards improving your physical health can have significant mental health benefits. Exercise is one of the most effective interventions for anxiety and depression, with research consistently showing that regular physical activity can be as effective as medication for some people with mild to moderate mental health conditions. Exercise releases endorphins, reduces stress hormones, improves sleep quality, boosts self-esteem, and provides a sense of accomplishment – all of which contribute to better mental wellbeing.

If weight management is a concern for you, it's important to approach it in a way that supports rather than undermines your mental health. Crash diets, extreme restrictions, and punishing exercise regimes can actually worsen anxiety and mood, create an unhealthy relationship with food, and ultimately prove unsustainable. Instead, a supported, medically-supervised approach to weight management that takes your overall wellbeing into account is much more likely to be successful and to improve rather than harm your mental health.

At Bodyline Clinic, we provide safe, affordable, and tailored medical weight loss programmes to women and men throughout the UK. Our approach recognises that successful, sustainable weight management isn't just about the number on the scales – it's about improving your overall health, energy, confidence, and quality of life. Our experienced clinical team provides personalised support that addresses both the physical and psychological aspects of weight management, helping you develop a healthier relationship with food, movement, and your body.

We understand that everyone's circumstances are different, which is why we offer flexible options including face-to-face appointments at our clinics across the Northwest of England and online consultations available UK-wide. This means you can access expert support in whatever way feels most comfortable for you, whether you prefer the personal touch of an in-clinic appointment or the convenience of a video consultation from your own home. Book a consultation at Bodyline Clinic to discuss how we can support your physical and mental wellbeing as you navigate life post-lockdown.

Recognising when you need professional help

While the strategies discussed in this article can be extremely helpful for managing the normal stress and anxiety associated with post-lockdown adjustment, it's important to recognise when self-help strategies aren't sufficient and professional support is needed. If you're experiencing persistent low mood, anxiety that significantly interferes with your daily life, panic attacks, difficulty sleeping, loss of interest in activities you used to enjoy, social withdrawal, or thoughts of self-harm, it's crucial to speak to your GP or a mental health professional.

Mental health conditions are medical conditions, just like physical health conditions, and they deserve proper assessment and treatment. There's no shame in needing professional help, and seeking support early can prevent difficulties from becoming more severe and entrenched. Your GP can assess your situation, discuss treatment options which might include talking therapies, medication, or both, and refer you to specialist services if needed.

In addition to NHS services, there are numerous private therapy options available if you prefer or if you're facing long waiting times for NHS support. Many therapists now offer online sessions, which can be particularly helpful if you're still feeling anxious about leaving the house. Cognitive Behavioural Therapy (CBT) has particularly strong evidence for treating anxiety disorders and can be very effective for the specific anxieties related to post-lockdown adjustment.

If you're in crisis and need immediate support, services like Samaritans (116 123) are available 24/7 to provide confidential emotional support. You don't need to be suicidal to call – they're there for anyone who's struggling and needs someone to talk to. Other crisis services include Shout (text SHOUT to 85258) and, for those under 35, The Mix (0808 808 4994).

Looking forward with hope

While the post-lockdown adjustment period can feel challenging and anxiety-provoking, it's important to remember that adjustment is a process, not an event. You won't wake up one morning feeling completely comfortable with everything being back to normal – it will happen gradually, with ups and downs along the way. Be patient with yourself, celebrate small victories, and remember that setbacks are a normal part of any change process, not a sign of failure.

Many people have found that the pandemic period, despite its difficulties, has taught them valuable lessons about what really matters to them, helped them reassess their priorities, and given them a new appreciation for things they previously took for granted. As you move forward into post-lockdown life, you have the opportunity to consciously choose which aspects of your pre-pandemic life you want to return to and which you might want to do differently. Perhaps you've discovered that you don't actually need to be as busy as you used to be, or that certain relationships or activities weren't as important as you thought. This is a chance to rebuild your life in a way that better serves your wellbeing and reflects your true values.

So, no matter how daunting it may be, remember that you can do a lot to calm yourself down before leaving the house, and talking to loved ones can go a long way! Take things at your own pace, be kind to yourself, use the support available to you, and remember that millions of people across the UK are going through this same adjustment process. You're not alone, and with time, patience, and the right support, you will find your way to a new normal that feels comfortable and sustainable for you.

If you're struggling with any aspect of your physical or mental health during this transition period, whether it's weight management, hormone-related issues, or general health concerns that are affecting your wellbeing, the team at Bodyline Clinic is here to help. With over 18 years of experience supporting patients across the UK, our qualified medical professionals understand the complex interplay between physical and mental health and can provide the personalised care you need. Contact us today to book a consultation and take the first step towards feeling better in both body and mind.