WHAT COVID 19 TAUGHT US ABOUT SELF CARE...
2020 was a challenging year for many.
‘Stay home, stay safe’ was the motto, and we did what we needed to do to keep the Covid19 virus at bay. But underneath all of this, many also experienced the subsequent emotional undercurrent that accompanied Covid19.
Did you personally notice feeling…
Physically and mentally exhausted?
Irritable?
Overwhelmed, helpless, wanting to just give up?
Unmotivated or unable to complete everyday and work related tasks?
A desire to isolate and disengage from others?
If so, then you may have experienced what was appropriately coined as ‘Covid Fatigue’. Covid fatigue describes the symptoms of burnout that occur when an individual has reached their capacity to cope with the constant exposure to stressors relating to the Covid19 pandemic.
But from hardship comes learning!
Here are some of our 5 top tips for avoiding burnout in 2021, using Covid19 as our teacher.
1.) Routine is key.
This applies to everything - sleep, exercise, work, diet… Once you get into a positive routine, the routine itself provides the momentum to continue! Making decisions can be fatiguing in itself - I.e. What should I cook for dinner? What should I wear today? Should I go for a run or switch on the TV? A good routine takes out the decision making process. If it’s already in the schedule, you are much more likely to follow through!
2.) Separate your work life and your personal life.
Working from home blurred the lines between work space and home space. Without the commute to work to provide a ‘book end’ the day, and without the distinct environment of the office versus your kitchen table, many found it harder to switch off at the end of the day. If you struggle with this while working from home, keep these points in mind…
Separate your work space from your living space, and keep work strictly within that specific area. If you don’t have a spare room to use as an office, try to keep your work zone in one specific location. Avoid working from your bedroom, as this can impact your ability to sleep at night!
Try to find activities to ‘book end’ your day and signify when its time to switch on, and switch off, from work. You could consider going for a walk to start and finish your day, changing into and out of your ‘work’ clothes, or even going for a little drive to ‘get to’ work!
3.) Take breaks.
Yep, you’ve heard this one before. Taking breaks throughout the work day improves work satisfaction, boosts productivity, and increases creativity - it’s scientifically proven!
If you work in a sedentary role, we recommend using movement breaks to re-energise yourself. Stepping away from the the desk, having a mental break and getting some blood flow around the body has benefits not only for your cognition, but also your physical health!
4.) Respect your need (and right!) to take time to recharge.
Everyone gets fatigued sometimes, and being able to acknowledge when you are reaching your physical, cognitive, and / or emotional limits is an important part of self care. What are the activities that help you to recharge your batteries?
Nature and fresh air?
A cup of tea and good book?
A long walk?
Playing an instrument?
A chat with a close friend or family member?
Prioritise your own physical and mental well being - you are entitled to take time to yourself.
5.) Be aware of the content you consume through the media.
News channels reached an all time high during the pandemic - Eyes and ears were pricked to see and hear the latest updates. While staying informed with current affairs is important, it can also be an emotionally draining experience. News content is crafted with the intention of evoking emotion and drawing viewers in. But what to do with all this emotion when the news coverage is on something that you are powerless to change?
If you are an avid news watcher, you may wish to consider decreasing the frequency of news episodes that you watch per week, or finding a different method for getting your current affair updates, such as news articles or the radio.
Be aware of how you feel before and after watching. Has it influenced your mood? (The same applies for time spent on social media!)
As we continue to battle the challenges of Covid19, be kind to yourself, be kind to others, and let’s make 2021 the year of self care.
This blog was originally written for Specialised Health, an Australian / NZ based exercise physiology provider. To check it out, as well as heaps of other awesome content, head over to https://specialisedhealth.nz