Pandemic fatigue is real, and there’s a chance it’s affecting you more than you think. By taking time to reflect on this past year, you can continue in 2021 with a greater sense of peace and clarity.
What is Pandemic Fatigue?
Over the past year, have you felt extra emotional? Have your stress levels been higher? Have you been more irritable? If so, you’re not alone, and you may be experiencing pandemic fatigue. Because of the coronavirus, we’ve had to deal with increased fear, confusion, and ever-changing social restrictions. Some of us have even dealt with the loss of a job or the death of a loved one. What’s worse is we’ve had to do it all without any normalcy to cling to. Going to the gym, seeing a movie, spending a night out with friends… all of those things that used to help us relieve stress and cope with hard times are no longer available. Between working remotely, missing in-person connection, and trying to navigate this “new normal,” there hasn’t been time to rest and recharge. This all leads to pandemic fatigue.
How the Pandemic Has Affected Mental Health
For months, even the smallest pleasures like grabbing a coffee with a friend were completely restricted or altered in some way. Each time we pull out our face mask before entering a store or establishment, we’re reminded that life isn’t normal and that we’re in the midst of a global pandemic. This causes increased stress, hopelessness, and boredom and results in greater anxiety, depression, and anger. In fact, a 2020 study found depression symptoms in adults are three times higher during the pandemic than before.
3 Ways to Keep Pandemic Fatigue from Affecting Your Mental Wellbeing
So many of us are struggling, which is extremely understandable. If you are one of those people, here are three things you can do today to overcome pandemic fatigue and improve your mental wellbeing.
1. Acknowledge Your Feelings
If you haven’t yet, the first step in overcoming pandemic fatigue is to identify your feelings. Give them a name. This will help you recognize what’s really going on inside and find ways to effectively overcome the heavy emotions you’re experiencing. Do you feel angry, sad, bored, unmotivated, depressed, anxious, or something else? How do you know? Write down the sensations or indicators of this emotion. If you’ve been bottling a lot up inside as a coping mechanism, it’s a good idea to spend time journaling your thoughts and feelings.
2. Identify Your Triggers
Chances are you don’t feel those heavy emotions all of the time. Instead, they likely come in waves, so begin to take note of what “triggers” you. A “trigger” is something that significantly impacts your mental wellbeing, often suddenly. For example, does your heart rate increase and anxiety rise when you read the latest news article about the coronavirus? Or does trying to find a new job since you’ve been laid off from yours make you feel discouraged and hopeless?
Knowing what triggers you emotionally is important. While not all triggers are completely avoidable, you can minimize your exposure to them, which helps with pandemic fatigue. Consider taking a break from reading or watching the news. And if you’re looking for work, rather than constantly checking to see if there are any new jobs in your field, look once a day for a set amount of time and then move on to another task.
3. Find Healthy Ways to Combat these Negative Emotions
Take Care of Your Body Physically
Physical activity is not only beneficial for your body, but it also positively affects your mental wellbeing. It can elevate your mood, increase your focus, and even improve your self-esteem. Exercise is one of the best ways to overcome pandemic fatigue and the heavy emotions that come with it. If your gym is still closed or you don’t enjoy exercising, don’t worry. Even walking briskly three times a week is enough to experience the positive effects of exercise on your mental health.
Make Time to Rest and Recharge
It’s hard for many of us to find time to rest and recharge. This is especially true for those navigating working remotely, having children home during the day, and trying to maintain a sense of normalcy. However, that just means you have to make time. Even just 15 minutes a day of calming activities, such as deep breathing, yoga, or reading, can significantly lower your stress. If you have a couple of hours of free time, put down your phone, turn off the news, and do something you find fun and/or pleasurable.
Connect When and How You Can
Now that the COVID vaccine is readily available, you’ll soon be able to spend more time with your friends and family. However, if you aren’t comfortable with that yet, that’s ok. There are plenty of ways you can connect with others even while maintaining your distance. Rather than just texting a friend, consider calling or video chatting with them. Hearing a friendly voice or seeing a loved one can also help elevate your mood and relieve stress.
Talk to a Therapist
While it’s great to lean on friends and family for support, you may be dealing with some thoughts or feelings you aren’t comfortable sharing with them. A therapist provides a safe space for you to identify and work through everything you’ve been experiencing. Additionally, they can provide you with tools and resources to help you move into a place of acceptance and relief.
The great thing about therapy is that it’s there for you when you need it most. If that time is now for you, don’t wait. As a California online therapist, I offer Zoom therapy sessions that mimic in-person sessions and provide you with the support you need to thrive during this time. It’s possible to overcome pandemic fatigue and make the most of this unique and unprecedented time. You can learn more about my teletherapy services here.