A while back, I wrote about overcoming pandemic fatigue and how to alleviate the feeling of burnout; and I had anticipated that in time, these topics would become a distant memory. Nonetheless, the topics of pandemic fatigue and burnout are more relevant now than ever before as we enter a new wave of the pandemic. How can we try to keep pandemic fatigue at bay? How do we keep our heads above water when it comes to demands of our responsibilities? The answer is not simple, but it is approachable one day at a time.

Many of us are struggling to stay afloat mentally, physically, and emotionally. More and more people are expressing concerns of feeling overwhelmed, stressed, exhausted, and unmotivated. The emotional toll is extremely debilitating, but there is a light at the end of the tunnel – a glimpse of hope that better days are ahead. In the meantime, to help cope with pandemic fatigue and burnout, here are some helpful methods to consider:

Take time off: Time is of the essence, and it’s one element that we cannot get back. Taking time off to focus on yourself will help boost your overall wellbeing to alleviate the negative impact of pandemic fatigue and burnout. Even if you are out of PTO/sick time, ask an HR specialist if you can utilize short-term leave, and what the process entails. Taking necessary time away from work will allow you to return feeling refreshed, recharged, and motivated.

Create a daily routine: Incorporating a routine of your choice will allow you to have time to yourself to decompress, relax, and find balance. Creating a routine is an individualized process. Determine what methods and practices in your routine will make you feel centered and at peace. Is it meditation? Journaling? Self-reflection and gratitude? (Or a combination of all three)! The beauty of incorporating a routine is to form a healthy habit that will make you feel better mentally and emotionally.

Utilize your support system: When you’re feeling the mental and emotional impact of pandemic fatigue and burnout, it’s imperative to vent out your feelings to seek support. Whether it be support from a licensed professional, family member, or friend – it’s vital to seek support from a trusted person or group to help navigate through how you’re feeling and how you are holding up.  

Incorporate self-care: There is no better time to incorporate self-care than right now! Block out time in your calendar or set an alarm or a reminder on your phone. Allocating time for self-care is crucial, especially when feeling fatigued and burned out. Remember, self-care is not selfish! Just think, how can we take care of / help others if we can’t take care of / help ourselves?

Take breaks when needed: Stretch breaks, an exercise break, or taking a walk – the list goes on! Plan breaks throughout your day to feel refreshed, energized, and motivated. Taking necessary breaks are not only good for your mental health, but it is equally important for your physical health as well. Studies show that remaining seated for 8+ hours per day is harmful for our neck, shoulders and back. Promote blood flow and circulation by taking stretch breaks, participating in an exercise class, going for a walk or jog, etc.

Doing nothing is doing something: Have you ever heard of this phrase and thought, that can’t be right – well, think again! Doing nothing IS doing something. Our mind and body rely on relaxation and rest daily. If this is compromised, then you will experience an onset of anxiety, stress, and feeling overwhelmed. Don’t feel guilty or ashamed to rest and relax! Remember, your mind and body will benefit from this!

Speak up: If you bottle up your emotions and push them aside, you will feel physical symptoms which can lead to complications. If you’re struggling, please speak up. Don’t be afraid to ask for help, or to set boundaries. Talk to your friends, team members, or HR representative to help set boundaries and to learn what has worked for them. There are people willing to help and support you during this time. 

Create lists: Writing lists of places to go, experiences, and things to do is a transformative approach that will promote feelings of positivity and hope. Get inspired to make plans after creating a list of places and experiences. Having a plan to look forward to acts as a positive distraction, so use the list as motivation to plan an uplifting activity!

Last but certainly not least, be kind to yourself. Be patient, understanding, and kind – because how we treat ourselves can impact how we treat others around us. Remember, you’re not alone in this journey of navigating through pandemic fatigue and burnout.