Who isn’t experiencing pandemic fatigue? It’s easy to think that feeling worn out is just a sign of the end of the semester in 2020; but it’s not. This year has been unlike any before and pandemic fatigue is a very real thing. While there is no quick fix, here are some tangible ways to cope:
1. Keep a Routine
A daily routine can directly affect our mental and emotional state. Each person’s personality and circumstances will determine how structured their routine is, however having some element of a regular routine is vital for decreasing stress and improving mental health. Author Gretchen Rubin states, “What you do everyday is more important than what you do once in a while.” She goes on to argue that when we brush our teeth, we don’t have an existential crisis about it, since it is a part of our daily routine. Our minds can relax with habits on autopilot.
Developing a consistent sleep schedule would also be a part of a healthy routine that can have a tremendous emotional impact. SleepFoundation.org suggests picking a consistent time to wake up and go to bed each night, reserving the bed for sleep and not working or hanging out in that space, allowing natural light in during the day to positively affect our circadian rhythm, avoiding long naps and trying a relaxation technique to wind down at night. Having a good sleep routine will positively affect our emotional wellbeing and also our immune systems and cognitive performance.
2. Exercise (or Just Go Outside)
Exercising may be the last thing you want to do if you are in New England this winter. Not only is exercise considered a healthy ‘coping strategy’ for stress, but according to the Mayo Clinic it also results in “Releasing feel-good endorphins, natural cannabis-like brain chemicals (endogenous cannabinoids) and other natural brain chemicals that can enhance your sense of well-being.” Getting outside and even just “looking at trees” has been shown to lower blood pressure and stress levels (sharp.com).
3. Practice Mindfulness
Meditation touts unending benefits. It can bring us into the present and it can help us reframe a stressful situation. Scientists have linked it to larger amounts of gray matter in the brain’s hippocampus and frontal areas. “More gray matter can lead to more positive emotions, longer-lasting emotional stability and heightened focus during daily life” (Buffer.com). But what if you find it impossible to meditate? Try a body scan. You can choose a guided body scan on YouTube or just pick your favorite mellow song and do it yourself. I like to do my body scan to Claude Debussy’s “Claire de Lune.” The important thing is to take a few minutes for yourself every day.
4. Limit Social Media
Social media may be our immediate fix for personal connection, but it can also discourage us, being a visual reminder of what our life ‘used to be like’ before the pandemic. Keeping limits on our social media use can help us stay in control of our emotional state. Apps like StayOnTask, Forest, Flipd, BreakFree and Moment can help create healthful boundaries for our social media intake and keep us in control of where our focus goes.
5. Draw on Support Systems
We may be alone, but we can still feel connected. Using video chat apps like Facetime and Zoom can show us someone’s facial expressions in a time of masks, increasing feelings of connection. Texting and checking in with our friends and family can strengthen our relationships, providing support amidst isolation. Studies have shown that having a good support system can decrease depression and anxiety and improve coping skills. Now is the most important time to pull in on those support systems. An added benefit may be that we are unknowingly supporting our loved ones and making a difference in their lives too.
6. Practice Daily Gratitude
Taking a daily inventory of small joys and achievements has scientifically been proven to change our brain. From improving our emotional and mental wellbeing to better sleep, reframing our monotonous days to find things we are grateful for has proven benefits. “A 2006 study published in Behavior Research and Therapy found that Vietnam War Veterans with higher levels of gratitude experienced lower rates of Post-Traumatic Stress Disorder. A 2003 study published in the Journal of Personality and Social Psychology found that gratitude was a major contributor to resilience following the terrorist attacks on September 11” (Forbes). Whether you share it or keep it to yourself, practicing gratitude will positively impact your mental wellbeing and build resilience.
Above All Else Release Expectations
This year is not what any of us envisioned. Accept that 2020 is difficult and allow yourself to grieve your losses. Try your best to take care of your mental and emotional health, but don’t become too obsessed with being positive or getting it perfect. Accept where you are and go from there.
“Peace begins when expectation ends.”- Sri Chinmoy
