How to Navigate COVID-19 Burnout

I know a lot of my clients, friends, family, and even myself are starting to feel burnt out from COVID-19. We have been wearing masks for nearly two years, some of us still haven't been able to see family members, some are still working from home and we're all starting to feel tired. While some are so burnt out they've resigned to accepting that they will get COVID-19, some of us are still trying to navigate this pandemic-era that we're in, without completely giving in and it is exacerbating burnout. There must be an in-between area from hiding in our homes or living as if COVID-19 no longer exists, but what does that look like?

First off, let's try to address if what you're experiencing is burn out or not. While there's no clear definition for burnout (it's not an actual diagnosis, it's more of a feeling), there are some key tells. The simplest way I can put it is if something specific that is relatively easy feels like a TON of work all of a sudden, that's probably burnout. Burnout usually only effects one area the worst, but it spills over into our regular lives as well. So with COVID-19, if all of a sudden putting on a mask, which is a fairly simple task, feels like too much work or energy, you are probably experiencing some burnout. Burnout from COVID-19 can apply to much more than masks, however, because this problem is central to many different aspects of our lives. For instance, are you working at home and want to be back at the office? That could make work feel much more difficult and exhausting than it usually would be. Maybe your kids are still online with school and sitting down with them to do their work makes you feel like crying, or you notice you're more irritable. Personally for me, I notice more intense fatigue, irritability, and lower patience when I am feeling burnt out. What I have noticed for myself, which is key for me in identifying if I am experiencing burnout or something more, is that those feelings tend to go away when I am done with whatever is burning me out. For example, if I am taking a class after work and I find that I just cannot stand going anymore and I am crabby when I am there, but then I get home and have energy and am in a good mood, I'm likely burnt out with that class.

So if you are experiencing burnout from COVID-19 how can you cope with this? We certainly are all figuring this out as we go along, but I can offer some insight on how I have seen my clients, friends, and myself work through this. COVID-19 is likely effecting nearly every aspect of your life right now. I think the first step to lowering burnout is reassessing the level of risk you are comfortable with at this time. Do you feel it's necessary to wear a mask everywhere you go? What are your safe spots and what are your unsafe spots? Maybe you're comfortable in a restaurant without a mask, but feel that they're necessary in your office or at your child's school. I know several people who are putting their trust in the vaccines or immunity from having had COVID-19 already and that's completely fine as well. You have to decide what you're comfortable with. That being said, what are more things that you are comfortable with now? Have you thought about activities that we haven't been able to do since before the pandemic? How do you feel about going to a sports event? Or taking a fun class, like cooking or a craft class? Maybe you are still hesitant of indoor activities, so what outdoor activities have you considered? It can be tricky in the winter, but there are things like ice fishing, ice skating, sledding, snowshoeing, and even trips to the zoo can be nice too! We live near a small city with a downtown filled with heaters and covered outdoor restaurant seating, which has been nice for us when we are feeling less risky, but still want to eat out or have a date night. I have also found going to the movies to be a nice balance for me, because you can choose your seats and sit further away from other people and you can wear a mask the entire time if you'd like.

What I think is most important to remember is to create your own boundaries for your family and yourself. There is a lot of talk coming from all directions about what we "should" be doing, but a lot of that information is conflicting and honestly just confusing at times. While we should be listening to experts and paying attention to the science, I also think it is ok for us to make decisions based on what makes us comfortable now. If you and whoever else lives in your home are healthy adults, you may feel that taking some risks is more comfortable for you, but if you have an infant in the home or someone with a compromised immune system, your level of risk is probably different than the aforementioned household - and that is perfectly ok. To manage your burnout reassess your risk and identify spaces where you feel comfortable and start getting out. At the very least, getting outside regularly can help you to feel better in this (and many other) aspect of your life. Try to find things that you can enjoy in your home if needed. Maybe buy some new books, learn, to knit, or decide it's time to start making your own hot sauce! There are plenty of things we can do in the comfort of our own home if that is what helps us feel safe. Trying new things and moving our bodies are going to help all of us manage the burnout so we can get through the rest of this pandemic together!