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.