A therapist's 5 tips on overcoming the pandemic burnout
How does a pandemic burnout happen? Well, because we’re not able to socialize, go out to dinner, go to the gym, go to a museum, see a movie, the only thing we really have left is work (if we’re lucky). So, work takes a new, more important role in your life. With little to nothing to do in our free time, work suddenly feels like our lifeline — the way to talk to people outside of your household, the only thing that feels normal. Add job insecurity on top of that feeling, and you’ve created the perfect burnout cocktail.
It’s been almost one year since the pandemic first hit the Netherlands. Well, 10.5 months to be exact, and the rules here are just getting stricter as time goes on. I’ll admit it, when it first started I thought one of two things: either 1) the first round of lockdowns would drastically help the pandemic or 2) if the lockdowns continue, I would have understood what lockdown is and be able to keep working as normal. And here we are, 10.5 months later, and I’m just as lost as I was in the beginning.
I found myself losing the inspiration or drive to write (the last time I wrote anything was in July), and felt too emotionally and mentally exhausted to even come up with a topic. I have so many drafts of different blog posts that never felt right — something that I wasn’t particularly passionate or interested in or that I just couldn’t get into — but I knew I wanted to write something again (I do enjoy it, after all).
So that’s where I found myself, sitting and staring at a blank screen hoping that some form of inspiration will hit me for a blog topic. And that’s exactly when it hit me. I know I’m not the only one struggling with inspiration, motivation, and fatigue.
That’s where the idea of the discussion and tips of pandemic fatigue and burn outcome from.
What is a pandemic burn out?
A pandemic burn out is just like any other burnout, really — you’ll find yourself feeling emotionally, mentally, and physically exhausted, unable to find the motivation you need to continue on. But with a pandemic sweeping every corner of the world, an economic crisis unlike any that most of us have seen before, polarised political stances, everything is completely overwhelming.
How does a pandemic burnout happen? Well, because we’re not able to socialize, go out to dinner, go to the gym, go to a museum, see a movie, the only thing we really have left is work (if we’re lucky). So, work takes a new, more important role in your life. With little to nothing to do in our free time, work suddenly feels like our lifeline — the way to talk to people outside of your household, the only thing that feels normal. Add job insecurity on top of that feeling, and you’ve created the perfect burnout cocktail.
Great, but now what?
If you feel like you’re just needing a bit extra motivation, then I suggest reading this post, which is all about boosting your motivation. However, if you’re feeling like me — exhausted and ready to just take a nap all day every day — then maybe the next five tips will be more helpful.
Remember to set boundaries
I'm talking about both physical and mental boundaries here. After working from home for so long, you may have lost those boundaries you created during the first round of lockdowns. Suddenly you may find yourself working, relaxing, eating all in one space. This lack of physical boundaries can adversely affect your mental health.
Mental boundaries are just as important as physical ones. You may feel like you want or have to do more for work when you would typically not in “normal times”; you may be the person that your friends and/or family turn to for emotional support. Whatever it is, to do better or help those you love, you have to first care for yourself.
So, set your boundaries. Make sure you only work at your desk or table. Make sure that you stop working at 5 p.m. or 6 p.m. like you always would working in an office. Tell your friends and family that you'd rather talk about a funny story, play a game, or just need some time alone.
Step away from the computer and rest
I love to do this in the middle of the afternoon. Lately, I've been making it a point to try to go outside every day for a short walk. Sure, sometimes the weather here is terrible and I decide not to, but I try to consciously remind myself to use that time where I would normally be outside to step away from my computer for a few minutes.
Staring at your computer screen all day is just exhausting — it strains your eyes more than necessary, affects your circadian rhythm (your sleep), migraines are likely, and a plethora of other physical health problems.
Remember to keep moving, even when you don't want to — or when that to-do list seems to keep growing
This seems almost identical to the others on the list, and it is, in a way. But instead of just making it a point to walk away from your computer, I also suggest making sure to move your body in some way, at some point during the day. It doesn't have to be long, it can be 10 minutes of stretching at the end of a long workday, a 30-minute walk or run, or even a full 1-hour workout, whatever it is that you want. But, just like your eyes need a break from your computer, your body needs movement, too.
Spend at least 30 minutes a day on yourself
I know I've talked about this before but I'm a big fan of self-care (even if I have a hard time at it sometimes, too). I'm also a huge fan of brain-stimulating hobbies — seriously, ask anyone I work with or any of my friends, I talk about it all the time. The reason why I'm such a fan of self-care, and especially of brain-stimulating hobbies, is that it allows your mind to focus on something else, giving it a break from the stress and anxiety you may feel during the day, whether that be school, work, pandemic related, whatever.
By taking 30 minutes for yourself every day, you're saying to yourself “yes, I am worth it. I deserve this time.” And the more you do it, the more you'll believe it. I'm sure it doesn't sound true right now, but trust me. It's worth a shot.
So, if you don't have a hobby, feel free to do what I did — Google it! Order a coloring book, pick up an interesting book, put on a face mask. Whatever it is, just try it! And if you don't like what you first tried, try again. After all, we have nothing but time on our hands.
Phone a friend
Remember, we're all in this together, and phoning a friend can not only help you get the support you need but also acts as a great way to check in on how your loved ones are handling the situation. But, keep your boundaries in mind — give you and your friend 5-10 minutes each to complain about the current situation before changing the subject to something a bit lighter. Take advantage of all the new video call and digital gaming options! I recently had a virtual game night with some friends, and it was actually so fun. Give it a shot!
The goal of these tips is to not make you feel more overwhelmed and as if you should be doing even more work than you already are. In fact, these are things that you can slowly implement into your daily routine, and I fully suggest slowly adding them in (except for maybe the boundaries and self-care, but hey, who am I to tell you what to do, right?). And don't be discouraged if you don't like the activities you chose to do or didn't actually get away from your computer because you had a major deadline, it's okay.
The most important thing to take away from all of this, or what at least I hope you take away from this, is the importance of showing yourself compassion and listening to what your body and your mind need. After all, you are your own expert, so you get to choose whatever works best for you — whatever thing you do, the time you do it, how often you do it, how long it lasts — all of it is up to you.
Just remember, you're not alone in this. Every reaction is (to some degree) normal during this abnormal time.
