By Beheshta Taheri
After several weeks of this global pandemic, you might find yourself particularly worn down, both physically and emotionally. If so, you are not alone. As evidenced by a new term circulating amidst mental health care professionals to describe this experience, namely “pandemic fatigue”. It can include feelings of anxiety, being “fed up” by the continued isolation, cabin fever, and physical and emotional exhaustion, despite effective coping earlier on. In some ways, it is akin to the adrenaline crush following a prolonged period of fight-flight- response that many of us went through (and many continue) to help prepare for the corona virus outbreak.
Although it is by no means an official diagnostic label, it is helpful for mental health professionals and people at large to recognize and name this experience as an emerging psychological effect of COVID-19. It is not surprising that continued social distancing, fear, uncertainty, being “plugged in” to ever-changing news, overconsumption of social media, loss, and grief of the normal ordinary moments is depleting our energy and eroding inner resources.
As author, professor, and podcast host, Brene Brown aptly explained in a recent interview with CBC, we have to deal with the extraordinary and nearly impossible task of not only “grieving the loss of the normal”, while simultaneously finding our footing in the “new normal”.
While giving ourselves permission to grieve our old routines and experience “groundlessness” in this new normal, it is important to connect with and seek support from close and trusted others, as well as professional help as needed. In addition, maintaining a practice of self-care and self-compassion are key strategies to keep us “steady” in the rough waters of COVID-19.
There are myriad self-compassion practices. RAIN is powerful exercise adapted by psychologist and meditation teacher Tara Brach. The acronym stands for Recognize, Allow, Investigate, and Nurture.
Even taking the first step of recognizing, or observing and describing your experience (e.g. “this is hard; I’m afraid, confused, sad”), can begin to soothe the limbic system.
Moreover, remind yourself that you are not alone. To remember that we are experiencing this pandemic as a collective, not only helps to shore up self-compassion, but also compassion for others.
Finally, check to see if your expectations for yourself are realistic, and practice acceptance that your efforts are enough, at least for now.
I would like to end with the compassionate words of the great poet John O’Donohue, “may there be kindness in your gaze when you look within”.
Sources:
1. https://brenebrown.com/blog/
3. Dr. Marion Cuddy’s observations shared on the OPA listserv, April 17, 2020.
4. https://jackkornfield.com/pandemic-resources/
5. https://self-compassion.org/category/exercises/
Images
Ghanbari, S. (2019). Man Sleeping. Unsplash. https://unsplash.com/photos/jZi0Ih47EDY.