While the country goes back to business, 22-year-old Dollie Shah is having a hard time re-adjusting to her pre-pandemic routine. She feels awkward and uncomfortable; getting into casual conversation with people makes her feel anxious and agitated.

When the nation went into lockdown on March 24, she quickly adapted to the quiet life, away from people and the social engagement her work demanded from her, partly happy. “I am kind of an introverted person, but my work needed me to be networking with people, and I used to brave a face to get through all the tasks,” says Shah, for whom the lockdown was like a much-needed break. She was actually getting accustomed to staying home when the lockdown was called off.

“Now going back to the world after months of being on my own has got me feeling more uneasy and nervous,” she says.

And Shah is not alone in this. Many like her are struggling to go back to their pre-pandemic routine. And according to psychologists, this re-adjustment will take time, given the perpetual fear of the virus that surrounds our daily life. “And participating and engaging in interpersonal conversation might become even more difficult for people with social anxiety,” says Narendra Singh Thagunna, founder of The School of Psychology Nepal.

According to Thagunna, of the several types of anxiety, social anxiety is often hard to ascertain but is the most common mental health condition. People with social anxiety experience persistent fear of being judged and misunderstood. They feel vulnerable when interacting in social situations, and most often distance themselves away from social interactions. And in a coronavirus-stricken world, they may feel more exposed, worrying fervently on the details of how they might get infected and become a carrier of the virus itself to infect their loved ones.

Twenty-three-year-old Neha Hada, who has social anxiety, feels more overwhelmed treading out in the open these days, although during the lockdown she yearned to be out in the open. “These days, I get anxious whenever I go out, especially because my father is recovering from a medical condition,” she says. Hada also finds it challenging to be in a crowded room.

“I like being around people; it’s not that I don’t enjoy their company. I am both an extrovert and an introvert, but when with a big group, I find myself becoming a little nervous,” she says.

In recent months, the pandemic has increased feelings of stress and anxiety in people. Thus it’s natural for people to feel uneasy going back to the reopening world as the pandemic is still not over, says Parbati Shrestha, one of the coordinators of the clinical team set up by Transcultural Psychosocial Organization (TPO) Nepal. “And so, it’s also natural for people with social anxiety to struggle re-adjusting to the social world,” she says.

But the ultimate challenge of dealing with the restlessness, however, might be people not recognising signs of anxiety, says Thagunna.

“Our society is still not aware of mental health, and so people with social anxiety perhaps don’t have an idea about what they are going through,” he says.

Many people with social anxiety show symptoms of short breath, palpitation, physical body pain, even nausea and lightheadedness. They may also feel overwhelming exhaustion in a social situation. “Other psychological symptoms can include them avoiding events and interactions, and excessive worrying over what other people will think or notice,” says Shrestha.

And although social anxiety's roots are tied to deep fear and stress of being judged, embarrassed or humiliated, the solution entails gradually opening one’s social horizon. “People with social anxiety have trouble mingling with the social world but it doesn’t mean they don’t want to interact with people at all, oftentimes situations aggravate when they feel extremely lonely,” says Thagunna. “And that is how they can see to go back to society even now.”

You can take your time to get back to the world

There’s no need to rush to social situations right away, says Thagunna. While the rest of the world may be rushing to normalcy, for people with social anxiety, it’s important to address their difficulties first. “Realising comes first before anything. If one can understand what they are going through then one can tackle their emotions,” says Thagunna.

Stick with facts and the guidelines

People with anxiety might obsessively look at Covid-19 symptoms to see if they have the virus or be the one spreading it. “That’s because they are focused on the negative side of the news, they should also be able to see the number of recoveries and facts that help them cope with their fears,” says Shrestha. According to Shrestha, the number of callers he receives expressing their Covid-19 anxiety has increased with the lockdown now over and the rising cases in the Valley.

Practice routine

“Routine can help people with anxiety to prioritise and focus on a given task helping them take control of their nervousness with the work in hand,” says Thugunna.

When Shah realised she was having trouble interacting with people, she started making a point to do little things and stick to a routine that allows her to keep a balance. “Most things are happening inside our head rather than in reality. I try to divide my time to focus on tasks ahead of myself. I work on my to-do list every day, and try to keep myself stimulated,” she says.

Keep a diary to pour yourself out

People with anxiety often are burned down with negativity. “And so, we often ask people with anxiety to keep a gratitude journal where they can write about what they feel grateful about and at the same time what they experience. It’s a release that will help them keep a positive attitude in life,” says Thagunna.

Practice mindfulness

According to research, breathing exercises, yoga, mindful meditation—all help to reduce anxiety. It’s also one of the most popular recommendations made by psychologists to help people cope with their anxiety. “Mindful meditation helps reduce stress, and the anxiousness people feel,” says Shrestha.

Hada believes mindful meditation helps her take a pause from the fast-paced world. “I have been practising mindful meditation for quite some time, and it allows me to focus on myself,” she says. "It also helps me with my palpitations and I have tried to be more consistent with this practice," she says.

Find a person to confide in

“It’s important for people with social anxiety to have someone who can listen to them,” says Thagunna. Sharing one's experiences is one of the most significant ways of making someone feel comfortable and secure, he says. “If one can lend their ear and truly listen to what they are going through they might help the person to cope more better in social situations,” says Thagunna.

"Everyone needs a person to ventilate," says Shrestha. "Just having someone to talk to decreases the level of anxiety," she says.