Navigating Covid-19 Burnout
Just over a year ago in March 2020, The World Health Organization declared the world-wide COVID-19 pandemic. Collectively, we all experienced a time of uncertainty and fear not knowing what the future held for us individually and globally. The pandemic has strongly impacted the way we live our everyday lives and has become one of the most life-altering events that we are facing together as a community.
COVID-19 has impacted many areas of our lives including our well-being and mental health. As we are living in a state of uncertainty, this can create stress and emotions which triggers a stress response in our bodies. More specifically, our bodies have a fight or flight response which is a natural survival mechanism for human beings. When our fight or flight response is activated, our brains scan the environment, deem what is safe or not, and decide if we need to fight or flee. In stressful circumstances, our bodies and minds are designed to protect us and help us survive. During this past year, our fight or flight responses have been activated during new restrictions, business closures, gathering restrictions and layoffs due to COVID- 19. Throughout this year, we have been living in a state of consistent stress and our minds and bodies have been overworking and overwhelmed.
What happens when this all becomes too much? When our bodies are tired from trying to decide whether to fight or flee? When isolation turns into loneliness? When we run out of new ideas for activities and leisure? When missing social relationships seems unbearable? When it does not feel like the life we once knew will return? We burn out.
What is Burnout?
Burnout occurs when we experience mental, physical and emotional exhaustion. We may experience burnout from our jobs, parenting, school, or even everyday life. Some signs that you may be experiencing burnout include fatigue, physiological reactions such as headaches, anxiety, irritability, limited concentration, impacted memory and disorganization. Identifying burnout is important to ensure we give ourselves time and permission to attend to what our minds and bodies need to remain healthy.
Covid-19 Burnout
With COVID-19 we could experience burnout as we have been trying to navigate “a new normal” in many areas of our lives which requires a significant amount of energy. For some we might not have conscious awareness that we are experiencing burnout. For others we may be completely aware that COVID-19 has robbed us of all our energy. Regardless of what your experience is, it is valid, and you are not alone. As we know, COVID-19 has impacted several domains in our lives. Below you will find a few examples of areas in our lives that have been affected and may lead us to exhaustion and burnout:
Limited social connections: Human beings are hard-wired for connection. Not only is it difficult not to engage in social relationships but it goes against our natural drive for connection. Personally, one of my saddest realizations is that we have feared being with the people we love. Afraid of catching COVID-19 or fear of passing COVID-19 on. Our social relationships are meant to bring us joy and meaning and COVID-19 may have altered how we feel in social relationships.
Changes to hobbies and coping strategies: During stressful times in our lives, it is important to have healthy strategies that bring us joy and comfort. For some this could include the gym, social gatherings, dining, playing sports or travelling. Throughout the pandemic some of us have been robbed from using these strategies which further exhaust us. Being limited in what we can do to take care of ourselves and our mental health now becomes an additional weight on our shoulders.
Impacted work environments: When considering burnout during the pandemic, our jobs can have a significant impact. For some, our everyday jobs have been changed drastically with new PPE protocols, social distancing orders and changes with staffing. These changes can be hard to adjust to and can leave us emotionally and mentally drained.
Financial stressors: Many people have experienced layoffs or a reduction in pay as a result of the pandemic. Financial stress on top of everything else we are attempting to manage can have a major impact on our overall well-being, mental health, and our ability to live presently.
Burnout is not permanent! In order to overcome burnout, we need to make changes to our environment and give ourselves the opportunity to slow down and take care of ourselves.
Strategies for Overcoming Burnout
DIG DEEP: The concept DIG Deep was created by Brene Brown and suggests people use this acronym when feeling exhausted and overwhelmed. D (Deliberate) means that we are deliberate with our thoughts, behaviors and have intention behind what we do. This means that we have a choice to take care of ourselves through meditation, relaxation time or any intentions that we set. I (Inspired) means we can look to others for strategies, step out of our comfort zone and explore new ideas. When thinking of new ways to take care of ourselves, we can look to others for their strategies, learn from them and make new choices. G (Going) means that we take action. Taking the time to execute what we have learned is essential! Everyone will have their own unique way of what DIG Deep looks like.
Self-Care: Self-care is critical when we are overwhelmed and exhausted. Give yourself permission to slow down and indulge in some “you time”. One idea I have learned is there is a common misconception that self-care can be time consuming and therefore not attainable. Some activities can be time consuming however there are many intentional self-care strategies that only take a few minutes. These can include pouring yourself some tea, listening to music, taking a shower, or meditating. One way you can ensure you are adding self-care to your daily routine is booking an appointment with yourself. In your calendar schedule an appointment with yourself the same way you would book your dental appointment. This way it holds us accountable to our intentions and the need to take care of ourselves.
Routine: When we are living in uncertainty, we can shift our focus and energy towards what we can control. What we can control is our everyday routine. Start by setting some small goals of what is important for you to achieve and then plan on how you would like to execute. Routine creates familiarity which can be comforting and calming for our bodies.
If you are experiencing COVID-19 burnout, you are not alone. As a community, we are in this together and supporting each other along the way. Remember to give your mind, body and heart the time and space to recharge. When we are recharged we are happier, more productive and healthier people.
About Gina Baretta
Gina Baretta has been a member of The Grief and Trauma Healing Centre family since 2015! She first started as our social media intern then transitioned to a Certified Grief Recovery Specialist® and now has completed her clinical internship under Ashley Mielke's supervision, starting her new role as a Mental Health Therapist.
Since day one, Gina has held a dream in her heart of serving grieving people; people whose lives have been significantly changed and altered by loss. Gina knows the pain of grief as she tragically lost her father when she was just 18 years old. Ever since she completed the actions of The Grief Recovery Method®, she knew she was called to serve others who experienced loss of any kind.
Gina is a warm, compassionate, gentle, and kind human being with a big heart. She is currently completing her Master of Counselling through City University of Seattle. She is a Certified Grief Recovery Specialist® and has her Level One Certification in The Gottman Method Couples Therapy. Additionally, she recently completed Indigenous Canada; a 12-lesson course focused on Indigenous history and contemporary issues in Canada.
To learn more about Gina or to book in with her, click here.
Photo Source: https://unsplash.com/photos/_HN4ZNgXH5w