Even though the pandemic may be over for some, the last two years have contributed to major changes in our daily lives. As a result of the unpredictable nature of the pandemic, it has added additional emotional stress for many of us.
In the beginning, people were taking on new hobbies and using the pandemic as a chance to take some breathing space from their otherwise busy lives. However, after two years many are fatigued by not being able to do the things we loved doing prior to the pandemic.
It’s no surprise that outside of getting sick from the virus itself, the fear of and precautionary stress also put a strain on people. Outside of having to take precautions to keep yourself safe, there was now the added measure to ensure everyone’s safety around you.
While we are not programmed to go through so many life-altering experiences in such a short period of time, it’s important to check in with yourself. It will help you recognize when you are feeling overly tired and burnt-out and can help prevent some of the symptoms of pandemic fatigue.
Take a minute to recognize that pandemic fatigue is the result of life-changing circumstances. That many others are experiencing those feelings. This can equip you with some tools that can help you to get back to feeling like yourself while still keeping yourself and others safe.
What is Pandemic Fatigue?
Changes in our day-to-day lives can be difficult to adjust to. We are creatures of habit and comfort, so anything that forces us to go off of our own schedules can be exhausting to our mental health. We’ve created routines that suit us personally, so not being able to stay on track during the pandemic caused many people to feel out of touch with who they are. Extending this over a long period of time can be exhausting and cause fatigue and burnout.
Some signs of burn-out or fatigue are:
Losing interest in our favourite hobbies or activities
Isolating ourselves from loved ones, friends, and co-workers
Feeling like the days are dragging on even though we’ve had a full 8 hours of sleep
The symptoms of depression and burn-out/fatigue are very similar in that it can feel like you are “just getting by” in life. Feeling drained or burn-out can also cause this sense of ineffectiveness, or purposelessness, in life. These are all red flags that when recognized can encourage you to pivot so that you can enjoy your days again and get back to doing the things you love and feeling more like yourself.
Find Ways to Reconnect With Your Community
Whether that is catching up with a coworker, meeting a friend for coffee to catch up or playing a game with a friend over the computer, finding ways to reconnect will help you feel more grounded and give you a renewed sense of identity. If you find yourself isolating yourself from friends and family, make an effort to reach out, whether it’s for a conversation or to plan a time to get together.
Being cooped up inside may have made it more difficult for individuals to ease back into social situations. The pandemic could have triggered symptoms of social anxiety for many as lockdowns limited face-to-face interactions we were able to have. Easing ourselves back into social situations may also mean dealing with the anxieties around having in person interactions and reconnecting with people after long periods of isolation.
Keeping a community around you is an important part of finding a sense of belonging and will always be a really great avenue for support. If you are feeling alone, it’s always good to remind yourself that we are all facing challenging times and that you’re not alone. Talking about your mental health is not only a good way to end mental health stigmas but to find support.
Sometimes getting together with a familiar friend or family member is exactly what you need to feel connected again.
Stick to a Schedule
When we lose our routine, we have no clear direction. How can we know our next move, when we don’t know which direction we are headed? Routines and schedules provide a baseline for us to see which direction we’re headed and help us measure how far we’ve come.
Although the pandemic may have put a wrench in your daily routine, getting back to your daily schedule will give you a renewed sense of normalcy and help you get back to achieving your goals.
That is why it’s important to stick to a schedule, because it helps you feel like you are moving towards something which in turn makes us feel like the dynamic individuals we are meant to be. Schedules also take the guesswork out of daily checklists and allow us to make room in our day for activities we enjoy.
Control What You Can
Even though it may seem like the whole world was flipped upside down, continuing to do activities you enjoy will help bring fulfillment to your day-to-day life and help you to reconnect with yourself.
Whether your idea of downtime involves a fitness routine or experimenting with different ingredients in the kitchen, doing the things you love amidst a changing atmosphere will require you to get creative.
Accessing a gym, for example, is a privilege that was lost for many during lockdowns. Instead of throwing away your routine, try setting up a gym in your home and scheduling some time to continue your routine. Continuing to do things you love will bring you a sense of normalcy and purpose. This can help you feel like you are still moving forward in life. Control what you can to keep your life as normal as possible.
We all need moments in our day that bring us personal happiness. Where we can disconnect from grinding to achieve our goals, and take a second to enjoy the small things. When we make time for ourselves, we feel more connected and at peace everyday.
Give Yourself Credit and Practice Gratitude
Negative emotions cut deeper than positive ones – that is why it’s so much easier for us to point out what is wrong in our lives than to celebrate what is right. It’s easy to find the negative if we’re looking for it.
Celebrating yourself for doing your absolute best will help you find self-compassion, build self-esteem, and help you practice positivity every day (something that is often better done for someone else than for ourselves).
Often, it’s easier to give compassion to others, but when it comes to pointing it back at ourselves, it gets lost somewhere in our to-do list. Even when things aren’t going your way, there are still things to be grateful for. Remember to celebrate your wins daily and be grateful for every opportunity that comes your way.
Showing up everyday and attempting to do good is enough to give yourself credit for. So take note of all the things you’ve done with a good heart and good intention. It is important in building self-esteem and confidence.
Often we focus on being busy or jamming our days with responsibility as a checkpoint for progress, which is great, but remember that you need to stop to take note of your accomplishments and be grateful for what you have.
Even when things aren’t always going as we planned, we can always find something to celebrate. In the same way, we look for the negative, it’s easy to find the positive if we're looking for it.
Set Boundaries for Social Media
In a world that requires real human connection, sometimes social media makes us feel more disconnected than ever. We are all guilty of scrolling too much. Spending too much time on social media has proven to worsen symptoms of low self-esteem, anxiety, and depression.
Human beings need to have face-to-face connections and interactions to form meaningful social connections. Social media gives the illusion of connection but oftentimes it only makes us feel more left out. Its polished presentation of other people’s lives can also cause feelings of inadequacy, and isolation, and actually cause more distance between yourself and others.
In addition to the fear of missing out (FOMO), there are certain things and people we don’t need to see every day. Bad news is everywhere and can be stressful for some to read, so beware of accounts, people or companies that heighten your anxiety and focus on consuming content that is good for your mental health.
They say health is not just what you eat, but also the information you consume! Feel free to mute, block, or avoid certain accounts that cause your unnecessary stress and anxiety. Keep in mind you can always follow people back and unmute people when you’re ready to (or not at all if that’s what is best for your mental wellbeing!)
Try to limit your time on social media and put more time into making and fostering face to face connections with people you genuinely enjoy being around. Whether that is taking a walk, meeting for a coffee, or planning a fun activity with a friend, we feel more enjoyment when we are out living our lives with the people we love.
Use Hope to Heal
Pandemic fatigue has affected people psychologically, emotionally, socially and spiritually. It may have caused us to develop a pattern of negative thinking that's left people feeling exhausted and overwhelmed.
When we’re over fatigued or burnt out it’s easy to fall into a pattern of negative thinking and hopelessness. Instead of focusing on the negative, use hope to clear your mind and reset your thinking.
Hold on to the image of a bright future to help you stop the cycle of negative thinking. These images can help push you past negative emotions into a state of excitement and anticipation for what the future holds. Focus on the improvements you’ve made throughout the last two years and use that as fuel for your bright future.
Final Thoughts
Pandemic fatigue becomes problematic when we lose a sense of who we are and get stuck in negative patterns of thinking and cannot get out of that cycle. Even though we can’t always control what happens around us, we can control how we react to it.
Ensuring that we are doing everything we can to nurture our own sense of community and well-being through these difficult times can make it easier to find joy in our daily lives.
If you are struggling with pandemic fatigue or finding yourself unmotivated, get in touch with one of our anxiety counsellors today. We’re happy to help you get back to living your best life.
