Getting back to a new routine after lockdown – 7 top tips from a person with asthma

1. Take it slowly

For the past year and a half, I have been shielding and my life has been confined to the four walls of my house, alongside my partner Mark, 50, and three cats Urska, Lolly and Zoe. I’ve been unable to see my friends and family other than by video call and the freedoms I took for granted before the pandemic like popping to the shops to buy a packet of biscuits or going swimming have been out of bounds.

To emerge from this bubble and start to get into a routine of life outside my house is daunting to say the least. My top tip is to take it slowly. Don’t feel like you have to rush out immediately and do everything you did in your ‘previous life’. I started by visiting a hardware store (we’ve just moved, so paint shopping is fun) and I had face-to-face social interactions with friends in the garden. These are small, slow steps for me before I take on my 1-hour commute to work!

If you want to see friends, maybe start out with a cup of tea in the garden. If you want to go to the supermarket, start with just buying a few bits and pieces at a quiet time rather than doing a full shop. Have a cup of coffee outside a café rather than having a dinner out. Don’t put too much pressure on yourself.

2. Look after your health

I’ve had asthma since I was 11 and it is triggered by everything from air pollution to pollen to cold weather. Nearly every year I have ended up in hospital for my asthma, hooked up to a nebuliser and oxygen, so I know how important it is to take my medication and look after myself. The thought of going back into the world where my asthma triggers lurk has been a real worry. Now that I have started to venture out, I do feel panicked if people get a bit too close but knowing that I am doing all I can to look after my asthma and reduce my risk of getting ill is reassuring to me.

I take my preventer inhaler every day to build up protection in my lungs so if I do come into contact with a trigger I’m less likely to have an asthma attack. I also had a full MOT with my asthma consultant to check my medication and breathing techniques and would recommend that everyone with asthma gets a review with their GP or asthma nurse. I know many people are finding it difficult to get a GP appointment at the moment so I would recommend speaking to one of the nurses at Asthma UK if you need advice. The Asthma UK website also has videos so you can check you are using your inhaler properly which are really useful.

3. Be honest with friends and family

Your friends and family may be eager to see you now that restrictions are lifting but you may still feel worried about interacting. What if they hug you and you’re not ready? What if you still feel uncomfortable meeting with lots of people or going to a crowded place?

Communication is key as often people are just unaware of your point of view. You may find it helpful to explain to your friends and family what you are worried about. If you have a lung condition or haven’t had your covid vaccinations then you may want to remind them that you are more at risk. You may find it helpful to set boundaries before you see people. For example, my friends came over to my garden the other day and they brought their own cutlery and food. We had spoken in advance about how we would continue to social distance and wear masks when moving around. Though we would love to hug each other, we agreed not to. There was no awkwardness because we all knew where we stood.

You may want to ‘risk assess’ your friends and family and make plans accordingly. If you know someone interacts with a lot of people or work in a job where they could come into contact with someone who has covid (for example if they work in the NHS) you could you ask to see them when covid rates are lower in your area. Perhaps you ask them to take extra precautions such as a rapid flow covid test before they see you? You can see the covid rates in your area here.

4. Book something in the diary – but manage your expectations

After so long of living in the day-to-day, it’s natural to feel excited (and apprehensive) about all the things we can now do with friends and family - picnics, dinners and day trips. But after so long apart from people it can put a lot of pressure on a meet-up. You might feel your house has to be immaculate or that you have to put on a fancy dinner when really your friends will just be happy to see you. You may feel disappointed if the weather ruins your plans to meet outside or if someone is ill or has to self-isolate and can’t attend. My advice would be to talk to your friends in advance about a back-up plan to avoid on-the-day stress. Perhaps you can have a video call or a back-up date scheduled in the diary if the weather is bad or someone is unable to attend.

5. Speak to your employer

For many people who have been on furlough or working from home, the thought of returning to a busy workplace can feel overwhelming. My top tip is to speak to your employer about how you feel and ask what they are doing to ensure the workspace is Covid-safe. It is your employer’s legal responsibility to ensure that they do a covid risk assessment, find ways to maintain social distancing and ensure there is sufficient cleaning, hygiene and handwashing and ventilation.

I felt very reassured when I learned that in my office there would be temperature checks, one-way systems, limited capacity in rooms, booking systems in place for rooms and hot desks. I am also lucky that I don’t feel under any pressure to return until I feel ready and the rate of covid is lower.

If you are worried about commuting on public transport, you could consider another way of getting into work like walking or cycling. You could also speak to your employer to ask if you could temporarily change your working hours or shifts so you can go into work at a time when the public transport is quieter or have a phased return so you are working some of the time from home and some of the time from the office.

In many cases, employers should understand that if workers are supported back into the workplace, they will be more productive and less likely to need time off work sick. However, if you are worried your employer is not taking things seriously you may find it helpful to get advice from Citizen’s Advice.

6. Remain covid-safe

Because of my lung condition, being covid-safe is always front of mind. I wear my mask if I go shopping or inside anywhere other than my house, I often wash my hands and carry hand sanitiser and I keep within the restrictions set by the government. I know that they are often changing so I’d recommend people check out the government website here if they are unsure.

7. Get help with anxiety

Any change is stressful and with our whole way of life-changing again, it’s bound to be an anxious time. I have mixed feelings: I want my old life back but I am also worried about getting ill and about us all being in lockdown again. I keep telling myself that the anxiety will pass as we get used to a new normal but for now, I am making sure I do everything I can to keep my anxiety at bay by having therapy and also confiding in friends and family. I’ve found it really reassuring knowing that others feel the same way as me.

You may find it helpful to speak to your friends, family, your GP, or other people with lung conditions on a forum like Health Unlocked. Friends have found apps like Calm and Headspace have been helpful in managing their anxiety.

None of us know what the future holds over the coming months. I’m hopeful that as the covid vaccines roll out to more people and the rates drop, the world will continue to open up. For now, though, I will be taking it slow, not putting too much pressure on myself, and celebrating every step I take towards a new normal.

How are you feeling about returning to ‘normal life’ after lockdown? What information would you find helpful? Let us know on the @asthmauk and @lunguk Facebook and Twitter channels.

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Julie Reynolds