By Dr John Mitchell

AS a nation, we’re adapting to the first phase of lockdown restrictions being eased, as the spread of coronavirus steadily falls. This is thanks to the commitment everyone has made to stick to the rules – looking after each other and themselves through this remarkable time.

Many of us have got used to the restrictions – changing how we live, work and interact. It has been frightening and frustrating but we have stuck to it. We might expect everyone will be grateful for increased freedoms, however many are really anxious about the next steps. Moving more freely outside, travelling and meeting people are all bitter sweet pleasures when we are worried about the spread of infection. We have been patient, but now we must be brave.

By sticking to the rules during the gradual lifting of restrictions, we can be confident that risk won’t rise. Less virus around us can be matched with less restriction. They balance out. Tipping that balance in our favour even more is the new Test and Protect protocols. By isolating those potentially infected from others, we make our environment even safer. Over time we need to get back what we have lost, reopening workplaces and schools, becoming more active and seeing more people. Our economy needs it, our children need it and our mental and physical health needs it too.

However, humans are emotional creatures and logic only takes us so far in conquering our fear. To beat anxiety it helps to know it is normal and shared by everyone to differing degrees. It is a new and real challenge for us all to face. Although we can do things to help ourselves, remember help is available if needed.

Firstly, it’s good to talk – to share your anxieties and support each other. This can help us realise how normal this is and give us perspective. Many have said how important simple acts of kindness have been and reaching out has never been more important.

Secondly, to be emotionally strong we have to look after our physical and mental fitness. Clearyourhead.scot has lots of helpful tips. Physical activity, good sleep, diet and sensible alcohol and caffeine consumption will all help. Limit the amount of time you allow yourself to worry, distracting yourself with other interests.

Thirdly, when you start to do things more that you are worried about – prepare by thinking through the steps you can take to reduce infection risk, and rehearse in your mind that first activity. For example if you are using public transport for the first time, have a face covering and, ideally, pay contactlessly. Also, don’t rush to catch that bus or train. Take the necessary time to ensure the environment is safe, that you’re able to sit at a safe distance from other passengers whilst avoiding touching any surfaces unnecessarily.

Anxiety can bring on physical feelings that are switched on by fear chemicals. These are normal and include our heart beating faster, our breathing speeding up, a dry mouth and the need to go to the toilet. Concentrate on your breathing, taking steady regular breaths.

Finally, don’t put it off. Research and experience on treating anxiety disorders show all of them are made worse by avoidance. Finding an excuse not to face a challenge makes that challenge even more frightening the next time around.

So let’s get back out and fight the virus in new ways and enjoy the summer to come.

Dr John Mitchell is Principal Medical Officer, Scottish Government