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The new normal
The end of the pandemic is in sight. All the signs are currently pointing that way. Safety measures are being reduced. Many people are looking forward to getting their freedom back. Are you? Many people have mixed feelings about this, despite the positive outlook. What is my new normal? What will my daily life look like when all the measures have been lifted? And how will things go on? Maybe you don’t feel the anticipated joy, but instead you’re worried and maybe even afraid to go outside and do everything you used to do before the pandemic? If so, then you’re not alone. The rapid relaxation of measures may result in overwhelm and insecurity, which in this context is called cave syndrome. In this blog we will tell you what this is, and what you can do to counteract it.
Has the pandemic changed our social behaviour?
It is evident that the pandemic has influenced certain modes of human behaviour – our greeting rituals, for example. People stopped shaking hands during the pandemic, and even hugs were mostly avoided. New, previously unused rituals were established instead. It is now entirely normal to nod in greeting or farewell, or to bump elbows. Likewise, we pay more attention to keeping our distance physically when we run into someone. It still isn’t clear right now whether these interpersonal behaviours will recede or whether at least some of them are here to stay. Time will tell.
Studies investigating the prosociality of individuals have reached different findings. Prosocial behaviour means deliberate, voluntary actions that potentially or actually benefit somebody else. Mostly these are behaviours that intend to be of benefit to both others and yourself. But back to the study results – Hellmann et al. discovered that prosociality increased significantly in the early phase of the pandemic. This concurs with earlier findings that people are more prosocial in times of crisis. However, it is not clear whether this is a long-term change, because such qualities are normally hard to change, and are particularly hard to change quickly. We can assume that people will start to behave less prosocially again once the pandemic is over. Another study reported that Covid-19 has negatively affected prosociality. When we feel threatened, we are more inclined to pay increased attention to ourselves, trust in other people decreases and we are less likely to work together.
As you can see, the pandemic affects our social behaviour in different ways. Further studies are required to investigate different social behaviours after the pandemic.
Can you imagine travelling to work every morning in a full bus or train? Sharing your office with others again? Sitting closely beside other spectators at a weekend concert? No? Does even thinking about this make you feel bad?
What is cave syndrome?
The term originates from the USA. It was introduced after a survey that found that approximately 49% of those surveyed (regardless of their vaccination status) felt ill-at-ease and unsure about the return to normality. For many of them, anxiety was triggered by the thought of leading their lives as they did before the pandemic. Cave syndrome describes the behaviour and feelings of people who prefer to withdraw and stay at home (in their caves), despite the easing of restrictions and falling case numbers. The term syndrome initially sounds like an illness, but there’s no need to worry if you assumed you were suffering from it. It isn’t an illness, but an entirely normal state that may occur after a pandemic such as the one we have experienced. In this context, psychologists talk about an adjustment lag. It is still unclear how many people in Switzerland are affected – the initial data are currently being gathered. How does this state develop, and why? A good question. Firstly, we must note that the measures introduced as the pandemic started were not immediately straightforward to implement. It took some time before wearing masks, social distancing, staying at home more, reducing contact and working from home became routine, even normal. In the meantime, many people have become accustomed to having more time to themselves and experiencing less stress. It’s highly possible that you have seen positive effects alongside the pandemic’s negative consequences, and that you don’t want to change them now.
Transforming the old normal into the pandemic routine sometimes demanded a great deal of adjustment. And now, here we are in a state of change again. Here, too, if the new routine takes a bit of time to feel normal, this is absolutely to be expected. Not everyone needs exactly the same amount of time. It’s also entirely possible that making the change overnight won’t be a problem. If you’re not affected yourself, then maybe you know someone who doesn’t find it so easy? Make sure that you take their feelings, worries and anxieties seriously.
In short: what were once new modes of behaviour have become habitual over the last two years, and changing habits is no easy task and requires a lot of time. We find it much easier to stick to what is familiar and leave things as they were.
How can I change my habits, and how long will it take?
Habits are formed through repetition: frequently performing a behaviour. It is a learning process. The studies available on the time it takes to form a habit have inconsistent results. Some authors believe that it takes an average of 66 days. By contrast, others found that, in sports, you need to do sport at least four times per week over a period of six weeks before an exercise habit has formed. However, it is practically impossible to say exactly when an action really is a habit, and when it is still becoming one, because there are no objective criteria that define the existence of a habit. For example, with regard to the Covid-19 pandemic, wearing masks in public buildings became a habit, because we did this again and again (almost daily) over many months and thus it became a learned behaviour. It will take a while yet before we can enter a shopping centre and not automatically take a mask out of our pocket.
So changing habits is actually entirely possible. However, you can’t just change them overnight, particularly not when you like the new habits and consequently don’t necessarily want to change them. For example, if you find you like working from home, and wish to continue doing so, then you will find it harder to get used to day-to-day office life than if you prefer working in the office.
Tips for handling cave syndrome
Firstly we would like to remind you again that cave syndrome is not an illness. If some uncertainty remains, despite the relaxed restrictions, falling case numbers and widespread optimism, this is entirely normal. If you don’t feel happy about something, or the situation is causing you stress, then approach things slowly. In most cases, cave syndrome goes away on its own. Because getting used to the measures was a learning process, it’s now high time to un-learn the fears associated with the new situation. Yes, it is possible to un-learn fear! It’s more likely to be successful if you put yourself in precisely the situation that you’re afraid of. When you do, you’ll realise that, actually, it isn’t so bad.
The following tips may help you to handle challenging situations:
- Take social contact one step at a time: If you’re not the sort of person who loves seeing lots of people at once, then start small. Meet someone for a walk or invite a small number of friends round to your house. If you notice that these situations no longer cost you effort, you could try going to a restaurant again, or the theatre, for example. Consider what will do you good and what you want to do. If you notice that a friend has totally withdrawn and no longer wants to join in your activities, you could help them by bringing this up with them. Suggest meeting in smaller spaces and always ask if they want to be there too. But you should also accept refusals, if that’s what you get. Be patient and keep at it.
- Protective measures: Spend time in an environment in which some protective measures are still observed. Despite the relaxed restrictions, you could, for example, take a quick test before you meet other people, or continue to wear a mask in certain situations, even if it isn’t compulsory. You don’t have to drop all restrictions if you don’t yet feel able to do so. You can take it at your own pace.
- Communication: Talk about it. This is very important! Own your worries and fears. Express them to friends, family members or even your work colleagues. If you cancel meetups, they could feel wrongly rejected. What’s more, it’s possible that some of them feel exactly the same way as you.
- Weigh things up: During the pandemic, have you noticed that you no longer want to do so much in your spare time? Have you taken up a new hobby, or do you enjoy quiet evenings by yourself or in small groups? Weigh up which positive aspects of the pandemic you want to continue and don’t want to miss out on in future. Getting back to normal does not mean that everything has to be the way it was before the pandemic.
- Patience: Be patient with yourself. Don’t expect too much at once, but take things one step at a time. It may absolutely take weeks or even months before you adjust to the new situation.
- Get help: Would you like to go out and meet people, but you’re just too afraid to do so? If this is the case, then it is possible that this is no longer a normal feeling. If that’s you, get professional help. You can find information and services giving help and advice here. Accepting help is a sign of strength!
References:
Gardner, B. (2016, 1 October). Getting into the habit: Applying the science of habit-formation to the real-world. Practical Health Psychology. https://practicalhealthpsychology.com/2016/01/getting-into-the-habit-applying-the-science-of-habit-formation-to-the-real-world/
Hellmann, D. M., Dorrough, A. R., & Glöckner, A. (2021). Prosocial behavior during the COVID-19 pandemic in Germany. The role of responsibility and vulnerability. Heliyon, 7(9), e08041.
Nebe, T. (2021, July). Wann Probleme mit der neuen Lockerheit ganz normal sind - und wann nicht. GEO. https://www.geo.de/wissen/ernaehrung/cave-syndrom--wann-probleme-mit-der-neuen-lockerheit-ganz-normal-sind-30616088.html
Terrier, C., Chen, D. L., & Sutter, M. (2021). COVID-19 within families amplifies the prosociality gap between adolescents of high and low socioeconomic status. Proceedings of the National Academy of Sciences, 118(46). https://doi.org/10.1073/pnas.2110891118
Ruoff, K. (2021, July). Wenn die Normalität Angst macht. Tagesschau.de. https://www.tagesschau.de/inland/gesellschaft/corona-cave-syndrom-101.html
