6 Tips to Beat Pandemic Burnout
NYC Therapist Weighs in with Tips for Mental Health
By Marnie Kunz
Photo by Marques Jackson Photography.
Although there is finally a light at the end of the tunnel, pandemic life has left many of us feeling exhausted, burned out, and emotionally drained. After living through a pandemic, economic crisis, social upheavals, a tumultuous election, and a government coup attempt, it is no wonder many of us are feeling blah. Who really feels like cooking another healthy meal, perusing Netflix for anything - and I mean anything — new to watch, or taking another walk in the neighborhood? If the thought of another Zoom call makes you want to hide under the covers, you are not alone — pandemic burnout is hitting hard for many of us. But the good news is you can take some steps to feel better and take care of yourself, and perhaps even begin transitioning to a brighter new chapter.
“Many people are feeling like they have hit the ‘pandemic wall,’ feeling emotionally exhausted, stuck, or burnt out,” says Licensed Psychologist Rachel Goldman, Ph.D., FTOS, Clinical Assistant Professor, Department of Psychiatry at NYU School of Medicine in New York City.
“If we think about what has been going on, it makes sense. Our lives have been disrupted and we have been experiencing increased stress and uncertainty with the pandemic for more than a year,” she says. “There are definitely things that people can do now, and that I would recommend, as opposed to just waiting for it to pass. We can take small steps on a daily basis to help us cope and start to feel better.
Even though the light at the end of the pandemic tunnel is approaching finally, it can be hard to stay motivated, positive, and upbeat after over a year of isolation, home childcare, extreme health worries, bad news overload, and job changes or loss. Luckily there are ways we can combat this pandemic burnout and start getting on the road to happier days ahead.
“We can take small steps on a daily basis to help us cope and start to feel better. ”
Dr. Rachel offers her top 6 tips to help you beat pandemic burnout:
Focus on What You Can Control
“Remember to focus on what is in our control,” Dr. Rachel advises. “There are things that are out of our control, including the unknown and uncertainty of the future, but we can focus on what is in our control, which includes our behaviors, reactions, and how we cope with everything.”
Even though we can’t control our family members, roommates, or significant others, it’s important to recognize you can control your own behavior and life.
Create a Healthy Routine
“Create a routine that includes what I call the key health behaviors. (sleep, water, diet/nutrition, movement, and stress management),” she says.
Make sure you plan enough time to unwind before bed, get enough sleep, eat well, and go for your runs or workouts. There is no better time than now to stick to your running schedule for help with stress relief.
Take ‘Me Time’
“Find pockets of time on a daily basis to focus on you, to de-stress,” Dr. Rachel suggests.
Whether you like to unwind with a warm bath at the end of the day, meditate for 5 minutes every morning, or take a walk on your lunch break, make sure you have some time for yourself every day that helps you de-stress.
Use Healthy Coping Skills
“Have a toolbox full of tools (coping skills) to pull from when you need it,” Dr. Rachel says. “This could be breathing exercises, going out for a run, calling a friend, etc.”
If you don’t have enough healthy coping skills, add more tools to your box. Think about hobbies and activities that help you feel calm and centered, such as creating art, listening to music, cooking, writing, running, lifting weights, yoga, talking to friends, or walking your dog.
Self-Check
“Check in on yourself on a daily basis (or even a few times a day) to see what you need. We all need different things on different days and at different times. See what you need today. (this is why it's good to have more than one tool in your toolbox)".”
I like to use the Calm app, which sets me daily self-check-in reminders to monitor my moods and needs. You can also schedule a daily alert on your calendar or practice checking in with yourself every morning and night.
Be Kind to Yourself
“Be kind to yourself. This is tough. Remind yourself you are doing the best you can and this is not easy!” Dr. Rachel says.
Be as nice to yourself as you would be to your best friend or family member. It is sometimes hardest to be nice to ourselves but the more you practice, the easier it gets.
Transitioning
With help on the horizon as more vaccines become available, we will be able to resume activities that we couldn’t do for the past year. This is great news but can also feel overwhelming if you’re already experiencing pandemic burnout. Take it one step at a time with change, Dr. Rachel advises.
“I recommend that we think of this as any major change in our lives,” she says. “We can feel overwhelmed by any change, but if we break it down into smaller steps, it tends to feel less overwhelming and manageable. Start slow. You don’t need to rush back into everything at once. See what you are comfortable doing and take it one step at a time. Also, remind yourself that it is going to be an adjustment and that is okay. Accept and acknowledge that.”
With your coping toolbox and healthy habits in place, you’ll be armed for the next chapter of a great life.
Related Posts: 7 Ways to Beat Mood Swings During Covid Times, How to Avoid the Toxic Positivity Trap, Running for Anxiety Benefits
Marnie Kunz is a NASM-certified Brooklyn trainer and a USATF- and RRCA-certified running coach and the creator of Runstreet Art Runs, which bring together communities through running and street art. She is a Brooklyn resident, Akita🐕 mom, running coach, and writer. She enjoys traveling, art, dogs, and eating messily. You can follow her running and events at @Runstreet Instagram.
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