5 Ways to Deal with the Pandemic Fatigue
5 Ways to Deal with the Pandemic Fatigue
Our lives have permanently changed since the beginning of 2020 and there is no sign in sight that it will go back to “normal” any time soon. Talking about masks, vaccines, restrictions, Covid-19 positivity numbers became a daily part of our lives.
After the initial shock, fear and chaos, we started settling into our new routines and learning to live with this reality. However, as the time passes and we hear about second/third waves, more restrictions and shutdowns, we started experiencing what experts call the “pandemic fatigue”. The pandemic fatigue can be described as our lack of motivation to follow the guidelines and to protect ourselves and our loved ones. The most common signs and symptoms of PF is helplessness, sadness, worry, frustration and irritability and it can impact your sleep, appetite, concentration as well as your interaction with others.
So, what can we do to find a balance between sanity and safety? Here are 5 tips to deal with PF:
1) Take it day by day: The information we receive from the medical experts changes almost daily. That makes it awfully hard to have a routine in our lives. I am sure parents with school aged kids can relate to this especially. (We are going back, no we are not, yes we are… you got the idea). So, it is important to be flexible and focus on very short-term plans and goals. What is in your schedule for today? What is the school schedule for this week? Keep it very short-term and go with the flow.
2) Limit your social media/media exposure: We live and breathe with our phones. If we are not on our phones, we are watching the TV. Media is a great way of stay connected and being informed about the latest events. However, too much of it can be counterproductive. Media likes to present things in a sensational way. It is how they get their attention, their ratings, hence the ads and money. It is important to be informed and prepared yet do it wisely and selectively. Find resources that are reliable and limit your time that you spend to listen/read/watch them.
3) Find some form of normalcy in your day: There is no doubt that life looks and feels different than before. Nothing seems “normal”. However, we can still find some anchor points in our lives. For example, continue to have your “Taco Thursdays” and “Family Fridays”, continue going to church and bible study (even if it is virtual), or continue to take a walk or exercise outdoors. Think about ways to make yourself feel grounded. Find “new” yet old ways for entertainment and socialization. Zoom happy hours, virtual birthdays are becoming the new normal.
4) Get all the family input: If you live with your family or children, it will be very helpful to get all family members’ input about how you plan to tackle these unprecedented changes. Acting as a team will decrease resistance from your family and lessen the parental frustration when implementing the rules. Let the kids pick their masks, organize a safe socializing event for your 5ht grader, talk to your spouse about your family risk factors, emergency plans (i.e.: what will be done when someone in the household gets positive) and share your concerns.
5) Take care of your body/mind and soul: Your body, mind and soul are equally important, and you need to take care of all of them. You will not feel content or happy if you are sleep deprived. You cannot feel energetic if your diet consists of mostly processed food. You will not have a good night sleep if you have high anxiety. They all work together. A balanced diet that is rich in nutrients, a consistent exercise routine (i.e. 30 mins of walk, 3 x week), some kind of spiritual activity (based on your belief system) and activities that will nurture your mind (i.e. meeting with friends virtually, practicing relaxation and grounding exercises, and reading books) are some examples of how to take care of yourself.
Managing the pandemic is a marathon, not a sprint. You need a lot of stamina to deal with this ongoing challenge. Check out these helpful resources for more information about relaxation skills, and healthy living ideas.
Relaxation link: https://www.uclahealth.org/marc/mindful-meditations
Healthy living link: https://healthinfo.uclahealth.org/wellness/
