Pandemic Fatigue

By: Kristen Sohlman, MACP, RP

Pandemic Fatigue is not just tiredness or exhaustion. It’s feeling demotivated and depleted about following recommended guidelines to protect yourself and others from the virus.

​What is pandemic fatigue?

• Mental exhaustion that results from coping with many changes, as well as adjusting to new or changing rules, policies, and protocols.
• Fatigue resulting from a lot of self-control and mental effort. 
• Vigilantly monitoring every step.
• All at once, multitasking, dividing attention between different priorities such as work, children, family, friends, school, etc.
• When the perceived value does not outweigh the mental costs. 
• Tasks that require a lot of mental effort and investment become aversive because the average person cannot do more than one difficult task at a time.  In order to cope, the mind sets limits on some of the difficult tasks in order to focus on the other tasks that are more manageable.  Research shows that the more difficult a task is, that the more the perceived benefits and positive outcomes are needed to continue with a difficult task. 
• Fatigue that results from isolation and being separated from loved ones and support systems.

What can help?

• Establishing a routine that is as consistent as possible, so that it is easier to adjust and flex to the many changes in rules, policies, and protocols.  Consistency about when you sleep, eat, exercise, and how and when you socialize becomes important. 
• Introduce changes in your routine and schedule slowly if they are needed.  This will allow yourself time to adjust. 
• Whenever possible, take things one step at a time or one thing at a time.  Try to avoid multi-tasking as much as possible. 
• Make time for yourself.  Check in with yourself and reflect on how you are doing.  Acknowledge and accept your feelings and emotions.  Consider what you need.
• Practice radical acceptance!  Radical acceptance occurs when you stop fighting with the reality of a situation, you make a decision to stop reacting with impulsive or destructive behaviours when things do not go the way you want them to, and you make a decision to let go, to heal, and to grow through what you go through. 
• Try to stay grounded in the present moment.  Give yourself permission to stop thinking in the past or the future.  Breathing exercises, meditation, and yoga are simple and effective ways of grounding yourself in the present. 
• Limit your screen time as much as possible, take a break from social media, limit your tv time, and give yourself breaks from the news.  Research shows that these activities do not replenish energy or mental health. 
• Take breaks and engage in self-care, be active, go outside, exercise, take a bath, eat healthy, read a book, or engage in any healthy activity that you enjoy. 
• Practice gratitude.  Notice the positive and good things around you and attune to them.  Write them down or tell someone about them.  Tune into to what you are grateful for in your own life.  Thank someone.  Make this a part of your regular routine. 
• Reach out for help from family, friends, or even more formal supports such as a counsellor or therapist.  

If you are going through a difficult time, please contact our office to talk to one of our licensed therapists.