Is post-pandemic exhaustion getting the better of you?

We have begun to emerge from the darkest days of the pandemic, with an easing of restrictions and people embracing social commitments once again. Along with the warm summertime air, one gets the feeling that life is returning to some form of “normal” once again. With this hopeful eye fixed firmly on the future, it is equally important to keep an eye on the physical and psychological impacts that the pandemic has had. While we may feel excited about saying yes to social engagements again, we might also be feeling immense exhaustion at the moment. The medical experts explain that the sheer length of the pandemic, and the yo-yo effect of good news followed by bad news, are some of the stressors that have worn people down. Just as we have seen the emergence of new variants of the virus, it seems like we are seeing new variants of burnout.

Burnout is not something new, but currently it is more widespread than ever before. Even WHO Director-General, Dr Tedros Adhanom Ghebreyesus, has been quoted talking about the impact of the “blurred lines in the boundaries between home and work” as a result of the pandemic. We have been locked in, and with that we have been at the mercy of every digital distraction.

Our bodies are designed to handle small doses of stress, but we are not equipped to handle long-term, chronic stress without ill consequences. As the saying goes, “under stress, we regress”.

If you are feeling a general sense of exhaustion, you are not alone. The problem is that it is difficult to be engaged when we are exhausted. Exhaustion can undermine our effectiveness, which in turn hurts our morale. The truth is that in order to function at our best we need to feel good, as well as connected.

Right now, it is recommended that for us to get through this stage of reintegration, we are going to need to make wellbeing and mental health an urgent priority. Without these two key components we are undermining our recovery.

This sounds very gloomy, yet the antidotes to stress are many, and the routes to wellbeing are simple. There are many things you can do today to take charge of your mental health. Of course, should none of the “home remedies” work, seeking professional help when you know you need it is the strongest and bravest thing any person can do.

Some of the “home remedies” include things like:

• Taking care of your body, as the body is the immediate environment of the mind

• Listening to music that makes you happy, and using music’s ability to transform us, to encourage a better frame of mind

• Going for a walk, doing yoga or some form of movement to help reduce stress levels

• Limiting screen time, especially 30 minutes before bedtime, for a better night’s sleep

• Embracing a consistent sleep routine

• Limiting caffeine, alcohol and sugar consumption

• Learning the art of meditation to reset the mind

If you understand how lifting weights can make your muscles grow, meditation is the same thing – it literally grows your brain. One Harvard study showed that after eight weeks of meditation there was growth in the hippocampus (the area of the brain that regulates emotion) and a reduction in the brain cell volume in the amygdala, the part of the brain that is responsible for anxiety and stress. The great news is that, unlike a physical workout at the gym, doing a mental workout through meditation only takes a few minutes, can be done anywhere, and does not require a change of clothes.

Another thing that you can do right now is to use your own built-in anti-stress device – your breath. Breathing exercises are one of the quickest ways to calm yourself down. What is more, there are many different varieties of relaxing breathing exercises you could try. One option is to start by taking a long, slow breath through your nose. Feel that breath running all the way from your upper lungs to your lower lungs and see your belly rise as you fill the lower lungs. Hold this breath and count to two. Then, as slowly as possible, breathe out until you have emptied your lungs completely. Deep breathing is one of the best immediate ways to help feeling less stressed.

Ultimately it is important to recognise that the pandemic has taken its toll on our physical and mental wellbeing, and that if you are feeling exhausted, it is an indicator that you need a little more of it right now to be able to bounce back. Remember too that taking care of ourselves is our own responsibility, so do those things that are going to make you okay. You deserve to be okay.

Kirsty Watermeyer