The Burnout Factor: 5 Ways to Cope When You're Wearing Down During COVID-19

Is it really July? 

Normally, this time of year arrives with so much fanfare after a busy school year and hectic spring. It marks the beginning of summer and the start of a more relaxed existence for a couple of months. 

This year, it just kind of…showed up.

And I guess it shouldn’t come as a surprise that July caught us out of the blue. Unlike years past, there isn’t much to distinguish the school year from the summer. No graduation ceremonies, goodbye parties or upcoming plans, just a continuation of the same work/home juggling act we’ve been performing for the last four months.

Despite what we’d all hoped when this lockdown started, this pandemic life isn’t taking the summer off. 

It’s staying put and it’s wearing us down.

THE BURNOUT FACTOR

As I mentioned in my last blog, this lack of transition or “break” from the demands of our new normal is just one of the many reasons we’re experiencing a collective feeling of burnout right now.  Humans rely on predictability and boundaries to pace ourselves and without them we can feel overwhelmed.  

And though burnout isn’t classified as a medical condition, it’s serious and should be dealt with to keep it from spiraling into a more serious problem. These are just some of the common signs of burnout to watch out for:

• Physical Exhaustion
  
• Sudden Changes in Mood
  
• Disengagement or Decreased Motivation
  
• Sleeplessness or Insomnia
  

COPING WITH BURNOUT

Preventing burnout is easier said than done these days, but the below strategies can help you keep your exhaustion at bay and cope when life leaves you drained.

• Learn to Say ‘No’: If the Zoom dates and socially distanced visits are wearing you thin, it’s time to weigh which commitments are serving you and your loved ones, and which are not. It’s not about being rude or antisocial; it’s about self-preservation and recognizing there are limits to your energy levels. Recalibrate how you feel about those plans when you’re feeling better.
  

 

• Prioritize Self-Care: I talk about this one a lot but can’t stress it enough during these challenging months. Carving out precious time for yourself to disconnect and recharge is critical in managing burnout or avoiding it in the first place. Go for an evening walk, do some gardening or meditate alone for 20 minutes: no amount of self-care is too trivial right now. 
  

 

• Structure Your Time: Incorporating structure into your day is key to warding off burnout — particularly if you’re a parent or caregiver managing other people’s time in addition to your own. Setting clear boundaries, expectations and goals makes it easier to pace yourself and can provide a much-needed sense of accomplishment at the end of the day. 
  

 

• Delegate Responsibilities: One of the fastest routes to burnout is to do everything yourself. Take advantage of a summer spent at home by delegating age-appropriate duties (think: taking out the trash, making snacks, folding laundry) to other house members. You don’t have to tackle every task yourself!
  

 

• Speak to Someone: These are challenging and demanding times. If you find yourself exhibiting signs of burnout, consider contacting a therapy professional for access to one-on-one support for how to manage your mental and physical load. Many therapists, including me, are offering virtual counselling during the pandemic to accommodate physical distancing protocols. You don’t have to face your challenges alone!
  

Burnout is becoming an increasingly recognized side-effect of COVID-19 control measures as the simultaneous demands of work life and home life take their toll. If you or a loved one are finding it difficult to manage right now, consider the above techniques and contact a mental health professional if you need additional support. 

Stay safe and stay well.