6 Ways to Manage Pandemic Burnout Amid the Omicron Variant
It was not too long ago that I was sitting down to write a blog post about “pandemic re-entry anxiety,” the anxiety that many people were experiencing as the vaccine rolled out and as people began to return to their offices, restaurants, and social gatherings, some with a renewed sense of hope that we were approaching some version of our “old normal.” That alone is a reflection of the roller coaster that we have all been on as we’ve endured this pandemic — moments of hope, brief periods of time where things feel “okay,” and then another “setback” as a new variant arises, as case counts increase, and/or as restrictions and Covid-19 guidelines fluctuate.
At the time that this post is written (11/30/21), information about the Omicron variant is still sparse, with scientists rushing to gather information about transmissibility, severity of symptoms, and whether or not our current vaccine provides protection against this new variant. Many are teetering on the verge of panic as we are faced with yet another concerning scenario, while some are feeling utterly discouraged by the seemingly never ending stream of setbacks and viral mutations. Regardless of where your response lands, it’s understandable that you may be feeling burnt out as we continue to experience nearly two full years of pandemic ups and downs.
Below, I’ve outlined a few measures to help manage pandemic burnout as we navigate the Omicron variant. Please note that it is outside my scope to speak about what is and isn’t “safe” to do during a pandemic. Please refer to CDC guidelines and public health experts for guidance on what actions are and aren’t considered safe during the Covid-19 pandemic.
Recognize your resiliency. You have already adapted countless times to changes in your daily life that would have been completely unfathomable two years ago. Of course, it would be ideal if the pandemic didn’t continue to test you or push you outside your comfort zone, but look at how much you’ve already been capable of! Recognizing our strength and resilience can be comforting in the face of new challenges, and can also help to build feelings of competence moving forward. Try to sit down and identify three concrete ways in which you have been resilient/adaptable/successful in the face of the pandemic. Maybe you totally revamped the way you do your job so that you could work remotely. Maybe you learned how to homeschool your children. Maybe you picked up a new hobby that you’ve found you really enjoy. Whatever it is, make note of it and check back regularly when you’re feeling as though you’re losing steam to keep adapting.
Get outside regularly. I know, I know — another therapist telling you to go outdoors. We all know that time spent outdoors can boost our moods, but it can be extra important to make space for this one as we head into the winter season, where we’re much more likely to spend our time holed up indoors. Even if it’s brief, find a way to get outdoors time in a way that’s enjoyable to you. Maybe it’s a 10-minute walk each morning, or a quick stroll during your lunch break. Maybe you’re one of those people who swears that winter is the best season for running (as someone who’s chronically cold, I will never understand you, but I respect you!). Or, maybe it’s just bundling up and sitting out on your porch for a few minutes. It doesn’t have to be difficult or time consuming to make a difference.
Make some spontaneous plans. One of things that many people have found to be so discouraging is the dismantling of long-term plans. Maybe you made travel plans during a time when things were pretty quiet and safe with the pandemic, but now they’re feeling threatened by a new variant or a surge in case counts. Planning too far out into the future can be frustrating given how unpredictable the pandemic is. That said, this makes for a great opportunity for more spontaneous planning. Try to plan for some fun activities (that you feel safe and comfortable doing) that can be brought to fruition in the short term. Maybe it’s an impromptu weekend away to another town in your state/region, or a group dinner at a friend’s house. Finding ways to carry out enjoyable plans in a more impromptu manner will help to ease/prevent some of the monotony that can come along with the pandemic.
Allow space for your feelings. Taking time to validate yourself around your emotions and experiences can support in processing your feelings. This isn’t the same as dwelling on your feelings or being negative, or ruminating on the things that are going wrong. When you allow space to experience your emotions, it gives them a chance to pass through. In contrast, avoiding or invalidating your emotions pushes them aside temporarily, but it does not mean they go away.
Engage in activities that bring you comfort. This will be different for everyone. For some, it might be watching their comfort show for the 10th time. For others, it might be engaging in a hobby or activity that they find enjoyable and soothing. Regardless of what it is, be gentle on yourself and remember that it’s actually productive to take time for rest and leisure — this allows us to recharge and be productive in a more traditional sense.
Identify the certainties in your life. During a time where there is so much that’s uncertain, it can help to take moments to recognize the things that do feel stable, reliable, and certain. For many, anxiety spikes when things feel out of control or unknown, so taking these moments to re-ground yourself can help to ease the anxiety or uncertainties that you may be experiencing.
At the end of the day, we all know that there is no magic cure for making it through this pandemic unscathed. It’s okay to struggle, but it’s also okay to keep some tools in your back pocket to help make it through with a bit more ease. I hope that some of these ideas resonate with you around managing pandemic burnout, though I’d also encourage you to reflect on what’s worked well for you so far and to continue engaging in actions that have felt beneficial to you. Everyone is different, so there is no perfect combination that works for everyone. Now, here’s hoping that the next pandemic-related blog post will come at a time of more certainty and stability!
