Its been quite some time now living in these unprecedented times. We have been hearing news from all around. The increase in the count of coronavirus patients is going through the roof. Almost all countries are either in the middle of their lockdown or have just started lifting it for the sake of reviving their economy. The World’s biggest superpowers, like the United States, the UK, China, Italy, France, and other nations of the world, are taking the stride of this pandemic. We see economies and big corporations all adjusting to the new reality. The suddenness with which this disease has spread across the world has taken everyone by surprise and has changed the way we used to see our lives. New words like “Viral Hotspot,” “Lockdown,” and “Quarantine” have all become part of our day-to-day vocabulary.
As the world is relentlessly fighting against this pandemic, each of us faces the struggles of our daily lives. Every time we switch on the news channel, we get to see or hear something new altogether. We are introduced to so many new words, life practices, and gears we never thought we would know/ use. I am sure that most of us have lost the count of days we are in this situation. It has been so long that it is very common to feel the burn-out.
While doctors, nurses, and other paramedical staff are trying to take care of the fact that every patient gets adequate care. Administrators are trying to keep the supply chain afloat. We, common people, are also struggling to come to terms with “The New Normal.” If you are also experiencing fatigue because of the overwhelming environment, you may be going through pandemic burnout.
Meaning of a Burn-out
As per the American Psychologist Association definition, burn-out is defined as “physical, emotional, or mental exhaustion accompanied by decreased motivation, lowered performance, and negative attitudes toward oneself and others.” It is also characterized by the presence of the following three dimensions:
- Feelings of energy depletion or exhaustion;
- Increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job; and
- Reduced professional efficacy.
How are people responding?
I am categorizing the essential responses of human beings at the time of emotional distress. None of us anticipated such a thing could happen. Therefore, different people are reacting in their own ways. Following are the most common ones:
- Denial: Mostly, the people who resist change prefer to stay in denial. Sometimes it is too much happening, and it is hard to process. So, these are the people who stop watching the news at the time of the pandemic and pretend that nothing’s different.
- Reactive: This is a very common response. We hear the news, and we feel the need to do something about it. In most circumstances, it is counter-productive. Like rushing to the departmental store to buy toilet papers, buying groceries to feed 100 people are a few examples.
- Proactive: This is the best way to act when in crisis. Being proactive means trying to do all you can in your capacity to take control of your situation. It is much easier to stay in denial or reactive on impulses than taking proactive measures.
More than a disruption for our routine
The majority of the people out there do not like the word “change.” People are comfortable following the same pattern. Failure to follow the same established routine can cause anxiety and frustration.
Most of the things that never really played an important in our lives, like washing hands every 30 minutes, maintaining a safe distance, and being extremely mindful of sources of infection, now hold precedence over most aspects of our lives. It is not just a mere change in the routine but also a new way of life. Adjusting to living in confined spaces, interacting with family members on a whole new level altogether. On top of it, all the worries of job loss, dropping economy, filling hungry stomach to feed, the possibility of contracting infection cause distress and extreme anxiety.
Coping with the Pandemic burn-out
I think most of the people have sunk in the fact that the pandemic is here to stay. There is continuous pressure on people to grow and excel, even when they cannot gauge the situation around them. You can not use your conventional coping mechanism. Meeting loved ones, outdoor exercises, and various entertainment forms are not really available as the regular days. The truth is that we human beings are social creatures, and we do whatever we can to take care of our emotional, physical, and mental needs. The following are ways that we can use to build resilience and take back control of our lives.
1. Accept the situation
Acknowledging the COVID 19 situation and realizing that you have no option but to accept the reality. Although it is effortless to say to accept reality, some of us are in very tough situations. People find it difficult to make ends meet, lose jobs, fall sick, and struggle for safety. But acknowledging and accepting that there is no easy way out from it is the first step.
These are unprecedented times and are changing the entire ecosystem. Every other day, some new rule or guideline is passed, which changes people’s daily routine. You do not have to fight the change but be a part of it. Keep in mind that top institutions’ orders impact each and everyone around, and they are not in our control. Rather accept the new way of life, and channel your limited energy on what is in your control. Smartly allocating energy is a big key to be productive.
2. Acknowledge your feelings
Sadly, the society we all are a part of tells us that sadness and fear are the signs of weakness. This becomes particularly tough if you are head of your family, the leader of your organization or company. So, we try to conceal these feelings and put on a happy face. This many times translates into psycho-somatic discomfort (like having a headache, stomach pain, etc.)
Allow yourself to express what you feel. That will help you deal with the situation better. It is perfect to feel sad and scared in some situations. You should verbalize what you feel if that makes you feel better. Just be compassionate towards your feeling and know it is okay to be sad or scared.
3. Focus on Self Care
The career race that we all are a part of says nothing about caring for your own self. We often are not made aware of the importance of self-care. Self-care involves taking care of not only your physical health but also your mental and emotional health too. It’s the best key to have a balanced life. It’s not always sacrificing yourself for others, and it’s also about looking up for your own self. Worrying about things will not never make you happy.
You need to give yourself some peace and relax your mind. For instance, you can start to meditate or go for a walk, feel the nature around you. Think about those happy moments you spend with your loved ones. Share how you are feeling with your friends or someone you think you are comfortable with. If you don’t have one, discuss it with your family because at last, a family is all you need.
4. Make a to-do list to accomplish your goals
You must have your goals well thought out and clear in your head. Yet, it is a brilliant idea to break things up in simpler achievable chunks and have it all written down in one place. Having a distinct and clear vision helps in a long way. It increases the quality and keeps you motivated because you know that whatever you are doing is adding towards a larger set goal.
You have to ensure that the steps you are adding help you accomplish the desired set result. Make sure you segregate the time for socializing, meditation, and self-care. Figuring out the obstacles that can potentially fall on the path is also an important part of the process. Make sure that you clearly document every obstacle associated with each task.
5. Try to feel grateful
It is funny that we don’t realize how much we have to be grateful for. You do not realize it until you start writing what you are grateful for. It is so common yet so strange that we take so many things in our life for granted. We consider them as a given truth of our lives. Things like a roof over our head, food on our plate, and clothes we have on our body. We consider it to be there for us, but it is not the case for a large chunk of people out there.
6. Divide responsibilities within your household
Make a point not to take everything on your head. Children have their school off, and they can not even go out and play in the open. Your spouse is also home trying to find peace to do his own work. Especially if you are a woman, there are high chances for household work or chores to be bestowed entirely on your shoulders. The tip here is to share the activities like childcare, cooking, and shopping with other household members. If you do not do something about it, you will feel burnout.
Try and delegate washing dishes and cooking (if they can) to your children. I am sure they will not give you the result you can get. The point is to share the load and get help to be productive where you need it the most.
7. Have a work-only zone
A big reason for the burnout could be failing to create adequate boundaries between work and personal life. Now that both of the lives exist in the same place, it is important to separate them. It is essential to choose an ambient work-exclusive zone at your place. Contrary to popular belief, your home can be a lot more distracting than working from your office since no colleagues or bosses can motivate you to work constantly. You have more things to distract you in the comfort of your room than the range of things you could do in your office.
Working from a clutter-free space in your home can be a lot more beneficial. It could be any space, your home office, a desk, or a separate apartment building lobby. Make sure the space you are using is not the same, probably where you have your play station attached or the couch you use to binge-watch sitcoms. Rather, choose a spot where you are productive and keep that space a bit separate so that you can unplug from work when you are done.
8. Take actionable steps
Ask yourself the following questions:
- How can you ensure everyone around you maintains proper hygiene and clean their hands regularly?
- What can you do within your capacity to make the situation better for you and the people around you?
- How do we ensure that everyone we care about gets their meal on the table?
- How can we assure that all household chores are divided judiciously that no one feels burdened?
If you follow these steps, you will find yourself in a much better place. You will be able to focus on things that matter and build resilience in the time of crisis.
9. Seek professional help
If you have tried all of the tips mentioned and nothing is really helping you, it could mean that you may have to seek professional help. Burn-out is a serious issue, and it can negatively impact many things in your life, be it your marriage or employment. You can start by talking to your regular doctor about it. These days there are doctors providing tele-consulting. You may connect with a GP who can further provide you with a referral of a specialist.