5 Ways to Cope with Pandemic Burnout
The next month marks the second year of the pandemic, an anniversary that may feel surreal to many of us. It’s both hard to remember ‘the before times’ and hard to believe we’re still dealing with COVID-19 two years in.
While different people have struggled at various points and in various ways throughout the pandemic, with the wave of the Omicron variant I have noticed some near universal trends in clients and friends:
Almost every single person who I’ve spoken to is deeply struggling, some in ways that they have not before.
People have extremely low motivation and are overwhelmed by even small tasks.
People are burned out and they do not feel like themselves.
People’s current struggles are exacerbated by the cold and lack of sunshine during these winter months.
Know that if you are struggling with a range of emotions, that’s normal given the circumstances. You certainly aren’t alone. In light of this painful anniversary, I’ve created a list of coping suggestions to improve our mental health. These ideas are ones that I’ve shared with clients and some that I’ve adopted myself. This list is by no means exhaustive and it is important to note that something that helps one person may not help someone else. It is personal.
Start with the Small Stuff
Keep in mind that often it’s better to keep it small. Any change that you make will help your mood. To feel better you don’t have to overhaul your life. People often feel overwhelmed by making changes and become paralyzed. A better option is to find one or two suggestions that resonate and try adding those practices. You will be surprised how even small changes can have a tremendous impact on your well being.
5 Steps You Can Take Now to Feel Better
#1: Move Your Body.
Any exercise will help. Again, keep it small! If running or going to the gym is not realistic, then try walking. There have been countless articles about how 10 min a day can boost your mood. I know it's cold here on the East Coast, but try to get outside. If not doing something inside, just try to move.
#2: Get Enough Sleep.
I cannot stress this enough. Whatever we are struggling with, it will be made worse by not enough or poor quality sleep. When I start working with a new client this is one of the areas that I focus on first. Again, there have been many articles about sleep hygiene and techniques. If you are unclear, simply search on google, or talk to a mental health provider.
#3: Consider How Your Diet is Impacting Your Mood.
It’s not uncommon to crave sugar and carbs when our mood is low. As most of us know by now, this is a short term solution that unfortunately makes us feel worse afterwards. You don’t need to go crazy overhauling your diet, instead try to make small changes like adding more protein, fiber, fruits and vegetables. And PLEASE do not punish yourself for having sugar and cards every so often. I often sound like a broken record telling my clients that feeling bad about yourself will only make you feel worse. What we all need instead is self-compassion.
#4: Connect With Others.
For many of us the isolation of the past two years has been one of the most painful realities. Even if you do not feel safe physically interacting with others, try to reach out by email, phone or text. Sometimes speaking with a friend or family member can lift your entire mood. Yet, as always, make conscious choices about who you wish to be in touch with. This is not the time to reach out to people who have hurt you or been disappointing in the past. Choose your people wisely.
#5: Start or Increase Your Mindfulness Practice.
I know you’re sick of hearing people telling you to meditate. But there’s a reason why everyone makes this suggestion. It truly helps. A simple, SHORT mindfulness practice will help your mood, sleep, concentration and patience. Now I’m not saying you have to formally meditate every day, in fact you don’t have to meditate at all. Instead, you can do breathing exercises, yoga, or visualization. You will benefit from sitting still for only 5 mins a day and simply following your breath. Find one of the many Apps that exist to guide and prompt you. My favorite is Calm, but other people love Headspace or the Insight Timer, or Healthy Minds.
Be kind and patient with yourself
Remember that we are all doing the best that we can during these incredibly difficult times. It’s okay to acknowledge that you are struggling. If you find yourself experiencing an extended period of hopelessness, or self-coping strategies aren’t helping, you might consider reaching out to a licensed therapist. Many people have started therapy during the past two years for good reason.
What we have all gone through is too hard to go it alone. There are so many ways to find help. Our therapists at Grounded Women’s Wellness work with clients in New York, with both virtual and in-person appointments available. You can also use a directory service to help you find a therapist who takes your insurance or has a style that sounds like a good fit. A few of our favorite platforms for finding a therapist in New York are Zencare, Alma, and Headway. Take some time to look at therapists’ profiles in your area and reach out. If not now, then when?
Christine Grounds, LCSW
Christine Grounds is a therapist in NYC and the founder of Grounded Women’s Wellness. She specializes in working with women ages 20-50 who are navigating transitions in work, relationships and parenthood. She also has extensive experience working with new parents and parents of children with special needs.
