When I sat down to write this article I struggled with getting started, because I know the responses to navigating the pandemic have varied. While some have reported feeling empowered, many others have reported a looming sense of dread. This article is intended to support you, no matter what you are feeling, even if some of those feelings seem to contradict one another. Given your experiences with the pandemic and your perspective on it, your feelings make sense. Your feelings may also change, and that makes sense too. We are approaching the 11th month of living in a pandemic.
With everything going on right now many of us may feel overwhelmed, exhausted, disconnected, frustrated, fed up and even scared at times. We have been exposed to so much information about how to navigate the challenges associated with the pandemic over the past 11 months, and that information is changing constantly, on a daily (and sometimes hourly) basis.
All of our lives have had to change in one way or another. From those who continue to work more than ever and are wishing for a break, to those who have been forced away from their work and can’t wait to return to earning an income. Everyone is facing challenges that they likely haven’t encountered before, at levels we haven’t had to face before, and many of us may be on the verge of burning out.
Burnout was initially defined using 3 components1:
In other words, burnout is a consequence of excessive stress leading to chronic fatigue and lack of enthusiasm.2 Given the many things that 2020, and now 2021, has offered us in terms of ongoing and increasing stressors, it would make a lot of sense that so many of us are feeling burned out.
For example, what used to be a relatively ‘easy’ and ‘normal’ thing to do (e.g., grab groceries on the way home from work), is now much more complicated. Do you have your mask? Will there be a line up outside? What’s the wind-chill? Do you have warm enough clothing to wait? How much time do you have available right now? Will there be a lot of people in the checkout line? Will they have the food you came to get? What did you plan for meals this week? Is there anything missing on your list? Wait, where is the list? Do you have enough money to get what you need? Do you need to pick up anything for someone else that isn’t able to get to the store on their own? So. Many. Questions.
In addition to the increase in detailed planning and logistics for many things that were previously relatively routine events, most of the news we consume indicates there is danger and we need to be careful. Our internal and subconscious surveillance system is in overdrive, constantly working in the background to read subtle and not so subtle signals of safety or threat. Feeling exhausted? That makes sense.
With the acknowledgement that all of these things are going on, what can we do to help ourselves (and others) get through this?
What is the smallest step we can take? What things can we pick to focus on, noting and respecting the limited energy we have available?
Experts who study human behaviour around the world have some concrete recommendations3:
All of these recommendations can play a protective role in your mental health, and that of others.
There are also many support options available. If talking to a therapist has been something you have been curious about, if there was ever a time to try it, the time is now. Check out some of their profiles on Psychology Today. You can search by city and see the pictures and short write ups of each therapist. Who knows, you might find someone that you would be interested in working with. Therapists see people on all aspects of the mental health continuum, including those who want to optimize their mental health, so please don’t feel that you have to be in a really bad way before you reach out. We are here to help everyone.
You can also look into some of the local community supports that are available. I’ve included a few links below:
If you’re not really up to speaking to someone (and you are not in crisis), you could check out an interesting (and free) app called Woe-Bot. I’ve tried it myself and found it quite entertaining, and yes, even helpful. Woe-Bot is clinically validated and designed by Stanford-trained researchers and psychologists. It uses engaging exercises to make learning enjoyable, teaching helpful concepts in use in day-to-day life, which helps to improve our quality of life.
If you are interested in some reading, I’ve also included a list of some of my favourite (and hopefully helpful) books below:
Of course, eating healthy foods and moving our body can be very important for us, and can be that much more important when we are feeling tired and depleted. It is not uncommon for us to fall into a place of being critical of ourselves for not being able to “do better” and yet research shows that being critical of ourselves can make us even less inclined to change our behaviours. Instead, I encourage you to decide to offer yourself the gift of self-compassion and understanding. We are all trying to do the best we can right now, and that will change on a daily basis. Offering kindness and understanding is especially important right now, both to others as well as ourselves.
Please remember that connections with others can make a significant difference so please talk to someone you trust about what’s on your mind. Chances are you’re not alone in how you’re feeling and that sense of support and understanding, that connection, is as essential as food and water.
I hope this article and the resources within can provide you with support, and maybe even some ideas of what can help all of us get through the next few months.
Please note that this article is not intended to be a substitute for personalized professional advice, diagnosis, or treatment. Always seek the assistance of your mental health provider, or other qualified health provider with any questions you may have regarding your situation and/or condition. Please do not disregard professional advice or delay in seeking it because of something you read here, or anywhere else.
If you are ever in crisis, please dial 9-1-1 or head to the nearest emergency department.
Wendy Kenrick is a Registered Psychotherapist, based in Uptown Waterloo and currently practicing online due to the pandemic. Wendy’s private practice focuses on supporting professionals who are struggling with anxiety, depression, and burnout. She also has a special interest in working with blended families and stepparents as building a new and blended family is a very unique and complex process. For more information, please visit www.wendykenrick.com.
References
1 Freudenberger, H. J. (1975). The staff burn-out syndrome in alternative institutions. Psychotherapy: Theory, Research & Practice, 12(1), 73-82. https://doi.org/10.1037/h0086411
2 Ibid.
3 Grossman, I. (2021, January 17). Tips from experts on how to endure until the coronavirus pandemic ends. Kitchener Today. https://www.kitchenertoday.com/coronavirus-covid-19-local-news/tips-from-experts-on-how-to-endure-until-the-coronavirus-pandemic-ends-3264172
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