COVID-19: Navigating the ongoing challenges

The third year of COVID-19 continues to present us with a challenging set of circumstances, many of which are unique to each person. Many people in our communities have now either had COVID-19 themselves, know someone who has had COVID-19, or has had to isolate due to being a close contact. Some continue to deal with lasting effects of COVID-19, such as grief from losing a loved one, post-traumatic stress from ICU or hospital admission, long-COVID symptoms, and the worsening of pre-existing mental health conditions. 

For many, the financial, social, and mental impact of extended lockdowns is still being felt as communities adjust to eased restrictions. Across Australia, those with underlying health conditions that leave them vulnerable to the effects of COVID-19 are navigating difficult decisions in ensuring their own safety as the baseline levels of infection in the community rise. While our circumstances may look different, what many of us have in common is the ongoing uncertainty in the face of prolonged stress and upheaval due the COVID-19 pandemic. 
 

Over the last two years, many Australians have experienced some degree of prolonged stress. Prolonged stress is characterised by a (typically) lower-grade stress response in the body over a long period of time, as opposed to a high degree of stress in a single event (such as an exam or job interview). Studies have shown that prolonged stress can impact the brain differently than acute stress. For example, exposure to prolonged stress has been connected to symptoms of depression and can also contribute to the development or maintenance of mental health disorders.

To counteract the impact of this, there are several things you can do to reduce the level of stress reactivity in your body. These include: 

• Yoga
• Meditation
• Restful sleep
• Healthy diet
• Regular exercise
• Time in nature
• Support from family and friends

Remember that if you are experiencing stress that impacts your work, study, relationships or everyday activities, you may need some additional support on top of these strategies. Some extra information about seeking support from a psychologist is provided at the end of this resource.

A psychologist or other mental health professional can also support you in addressing unhelpful thought patterns that may be further contributing to your stress levels, as well as introduce specific breathing techniques and coping strategies specific to your needs.

Many people have reported a sense of exhaustion or low energy at this stage of the COVID-19 pandemic. This is a normal response to ongoing stress and an aspect of what is known as ‘burnout’. Alongside feelings of depletion and cynicism, burnout can also be related to symptoms of depression and anxiety.

While this kind of burnout was originally only conceptualised in job contexts, it has now been recognised as something that can happen alongside stress related to caring, parenting, social stress, health, and more.

Below are some ideas on how you may be able to better manage your energy and capacity to prevent or reduce burnout:

• Take an energy inventory. Write a list of your most common everyday activities, and mark beside them whether they increase or reduce your energy levels. Make note of how often you take part in those that reduce versus increase your energy, and see if you can adjust the balance if needed.
• What replenishes you? Think about what activities ‘fill your cup’, and bear in mind these may not look like traditional ‘rest’. For some people, it may be baking something, going for a walk in nature, doing something creative, meeting friends, or reading an interesting book.
• Practice ‘tuning in’ to your energy levels. Many of us don’t realise we are depleted until we face exhaustion or burnout. Take a moment throughout the day to rate your energy on a scale of 1-10, and try to notice and begin planning for a restorative activity when you begin to dip below 5.
• Adjust your expectations. It is important to recognise that the ongoing nature of the pandemic may have an impact on your everyday capacity at work, in the family, or with your friends. Try to use compassionate and understanding self-talk to acknowledge any limits on your own capacity and adjust your load where possible.
• Create physical space. Whether it be due to lockdown restrictions or border closures, many of us have had our physical boundaries limited. If you have more room to move, this may be a good time to explore different physical locations. It might be a weekend away, a day trip, or even a visit to a different suburb. Sometimes changing physical location can help us create a mini ‘mental break’ and recharge.

As the COVID-19 pandemic continues to impact our lives and livelihoods, it is important to keep practising regular and sustainable self-care. Here are some ideas of ways you can continue looking after your mental health through the third year of the pandemic.

• With increased levels of community transmission, understand your own risk capacity (and discuss this with your GP if required) and plan for how you will moderate your exposure accordingly.
• Normalise where there still may be a ‘lack of normal’, and acknowledge any feelings of grief, frustration, or other emotions that may accompany this.
• Be mindful of your media intake, aiming to strike the balance between being informed enough without becoming overwhelmed. It is also important to always choose trusted sources of information such as official government health advice. Take time to engage in some light-hearted and entertaining online content as well, to help break up the mental intake of serious news.
• If you have been disconnected from your usual social circles through restrictions, take some time to reconnect to friends or family you may have lost touch with.
• Look for safe opportunities where you can engage with activities you may not have been able to before, e.g., meeting friends, learning a new hobby, doing a day trip or visiting a different part of town.
• Give yourself time to adjust and understand you may not feel as ready or able to return to previous activities overnight. Find a pace that works for you and allow yourself the time you need.
• Remember the progress we have made over the course of the pandemic, including how much more we understand about the virus and the effective vaccines available.
• Think about how you have coped with previous challenges, and how you might be able to apply what has worked in the past to your current circumstances.
• Find moments to slow down during the day. For example, you might take a moment to notice sounds, smells and other sensations while brushing your teeth, folding laundry, or washing your hands. 
• You may also use grounding tools such as the 5-4-3-2-1 Grounding Exercise to help you return to the present moment. Name 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

If you feel that the impacts of the COVID-19 pandemic that you or your family members are experiencing is getting too much, a psychologist may be able to help. Psychologists are highly trained and qualified professionals skilled in helping people with a range of mental health concerns, including burnout, stress, depression and anxiety. A psychologist can help you manage these using techniques based on the best available research.  

If you are referred to a psychologist by your GP, you might be able to get a Medicare rebate. You may also be able to receive psychology services via telehealth so you don’t need to travel to see a psychologist. Ask your psychologist or GP for details. There are number of ways to access a psychologist. You can: 

• Use the Australia-wide Find a Psychologist service. Go to findapsychologist.org.au or call 1800 333 497 
• Ask your GP or another health professional to refer you. 

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