How To Cope
No doubt we all hoped COVID-19 would be under control by now. It’s been months since many states first issued stay-at-home orders, we started wearing masks everywhere, and we started using terms like “social distancing” in our everyday conversations. Yet case counts continue to rise in many parts of the country, and it may seem like there’s no end in sight.
For many people, the ongoing stress of the pandemic has brought on a range of emotions – from fear and anxiety to loneliness and hopelessness. Experts are calling it “pandemic fatigue.” It’s a very real feeling of exhaustion that this seemingly unending pandemic has brought about.
And while it’s utterly understandable to be burnt out by the lack of interaction and the drone of pandemic-related news, it’s important to remember that “this too shall pass” and we will get back to “normal” at some point. In the meantime, though, it might help to better understand pandemic fatigue and employ some helpful coping strategies to overcome it.
Signs of pandemic fatigue
In addition to feeling sad, angry, tired, worried, frustrated, or irritable, here are some other things that might signal pandemic fatigue:
- Eating or sleeping more or less than usual
- Having trouble focusing
- Feeling edgy or nervous
- Snapping at or arguing with others
- Lack of motivation
- An inability to stop racing thoughts
- Withdrawal from others
Coping with pandemic fatigue
Identifying pandemic fatigue is one thing. Preventing and beating it are another. That’s why it’s good to have some coping strategies in place to better manage your anxiousness and emotions. Some behavioral health experts at UCLA Health and Vanderbilt University Medical Center have offered these suggestions:
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Take care of yourself
When you’re wrapped up in what’s going on in the world and at home, it’s easy to forget to take care of yourself. Make sure you’re getting enough sleep (at least seven hours a night) and maintaining a nutritious diet. Though it may be difficult to drum up the motivation, exercising every day is important, too. Doing these things will boost your energy, lift your mood, and strengthen your immune system. -
Limit your news intake
It’s good to stay up to date on the latest coronavirus information, but too much news can overload you with negative emotions and zap your energy. Take a break from the news for a day or two and see if you feel better. And make sure whatever news you do consume includes timely and accurate sources of information. -
Relieve your stress
Focusing on activities that are calming or bring you joy can lower your stress level — whether that’s cooking a fancy meal, exercising, or practicing meditation for 15 minutes a day. Anything that offers you stress relief can be helpful. Yoga, mindfulness, prayer, gardening, walking, connecting with others, music, and reading are other proven stress relievers. Whatever works for you, do it regularly. -
Connect with others
We’re social creatures by nature, so being alone and feeling isolated can be stressful. That’s why it’s crucial to connect with others during the pandemic. Although you need to limit physical contact with people outside your household, there are other ways to connect socially. Phone calls, video chats, social media, letter-writing, and online classes and gatherings are great examples. -
Accept your feelings
Pushing your feelings down or ignoring them won’t make them go away. Instead, acknowledge those feelings and allow yourself to have them. Then refocus your mind and energy on things you can do to feel better. If you need help, talk to your healthcare provider or a mental health professional. -
Try positive self-talk
Sometimes fear and anxiety can make our minds leap to the worst scenario, even if it’s highly unlikely. You might become plagued with “what if” thoughts. Try catching those negative thoughts and replacing them with more realistic statements. For example, replace thoughts about getting COVID-19 with what you’re doing to stay safe. -
Create new routines and traditions
It’s easy to get caught in a mental and emotional rut when you’re doing the same thing every day. But creating some new routines and traditions can allow you to have something fun to look forward to. Maybe it’s a self-care night or time set aside for a hobby. Maybe it’s family game night or movie night. Who knows, you might enjoy them enough you’ll decide to keep them after the pandemic passes. -
Use paid time off
A lot of us have been in the habit of saving up work benefits like vacation days, personal days, and paid leave. If you’re having a difficult time juggling work and coronavirus stress, maybe use some of those accumulating days to take work off the table for a little while. Instead of traveling or going to the beach, get some rest, take time to accomplish things you’ve been putting off, and enjoy some safe experiences with your family. Chances are you’ll come back feeling refreshed.
It’s completely understandable to be tired of and frustrated by the pandemic. But don’t let the feelings that stress brings you take away from your health and happiness. Try to stay positive, be kind to yourself and others, and use these strategies to cope as best you can. If you find you’re still struggling, reach out to your healthcare provider. We have experienced, understanding people you can talk to any time.