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Hitting the wall -

When the first lockdowns rolled out around the world, the focus was on managing anxiety and finding ways to make the best of being at home. It seemed everyone went for the sourdough starters and tried their hands at crochet for the first time.

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We've all lost something -

After a year of the same, it’s not really doing the trick anymore. Some of us are dealing with significant losses of loved ones or livelihood, and what's true for everyone is we’re all dealing with more ambiguous losses.

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Collective grief -

We’ve lost our daily routines, our sense of safety, genuine freedom, social connections, and for some, hope for the future. This is leading to feelings of grief for many. The way grief is expressed is unique to each person and doesn’t necessarily follow a linear timeline.

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The pressure is on - We’re all being forced to adapt to a very intense situation at a dizzying pace. This requires a lot of emotional balance and cognitive flexibility, which are in short supply for most of us right now.

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Mental health problems are widespread - We need to be able to adapt our coping skills to the developing situation and our changing emotions. An analysis of 63 studies published in December determined that one in three adults are suffering from anxiety or depression. Researchers have also identified post-traumatic stress disorder as a growing concern.

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How to tell if your strategy isn’t working - It’s important to keep an eye on your emotional state to be aware if your coping strategies are still working. It’s common to feel fine one day and be a total mess the next. Despite no change in circumstances, you might suddenly feel overwhelmed by the situation and struggle to cope.

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Signs of lockdown fatigue -

Emotions that might surface include frustration, boredom, sadness, and irritability. You may find yourself enraged by small things that don’t normally bother you, or tearful for no apparent reason. If you’ve been in lockdown with the same partner or family members for the past year, then you probably know that tempers are shorter!

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Struggling to find enjoyment -

The things we used to do to make ourselves feel better might not be working anymore. Weekly video catch ups with friends and kitchen experiments might feel more like a burden than a relief. These are signs that lockdown fatigue and burnout are setting in.

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Apathy -

Another common sign is that you aren’t really feeling much at all. The body's stress response has been overworked through this prolonged calamity and there’s nothing left to give! This is the wall. We’ve reached the point of emotional and physical exhaustion.

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The brain fog -

Many people are experiencing a kind of “brain fog” at the moment. This includes constant fatigue, difficulty focusing, and reduced cognitive functioning such as a decrease in short-term memory.

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It's time for a new strategy -

If any of this sounds familiar to you, then it’s a sure sign that your coping strategy could do with a rejuvenation. Let’s see how experts recommend addressing this issue and making a long-term strategy.

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How to cope with COVID anxiety -

The first step recommended by Johns Hopkins psychologist Neda F. Gould is to acknowledge your feelings and avoid pushing them down. Naming your emotions is a proven way of reducing their potency and reducing stress.

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Let go of frustration - It’s also important to let go of any frustration or judgment. It can be difficult when we feel like we’re doing everything right but we’re still struggling to cope. It’s okay to let go of any expectations you may have of yourself. No one could plan for this situation!

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Opportunity over failure -

If we’re getting frustrated with ourselves because our usual coping strategies aren’t working, we’re just adding an additional emotional drain. Why not take this as an opportunity to make some positive changes?

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Set an intention -

It might be useful to set an intention for your new coping strategy. What do you want to achieve? For many of us it could be reducing stress, improving mood, or increasing energy.

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Start with sleep -

For most people, sleep is a good place to start. Sleep problems are at an all-time high. Lack of sleep causes a myriad of problems like reduced energy levels and impaired cognitive functioning. It can also upset our hormonal regulation and emotional balance.

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Put a curfew on sleep-disrupting behaviors -

A simple way to improve your sleep routine is to set curfews for things that disrupt sleep. This might include avoiding alcohol, caffeine, and big meals several hours before bedtime.

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Stress and sleep - Stress also reduces the quality of our sleep, so try to create a wind-down routine that allows us to relax rather than spike anxiety. For most of us, it’s helpful to disconnect from technology, particularly the news and social media.

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The need for novelty -

One of the reasons so many people are struggling right now is that the brain needs novelty. Our options have been limited for a long time, so it’s necessary to get creative when finding new ways to cope with the situation. If you’ve never tried mindfulness before, then that might be a good way to give your brain a new challenge!

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Finding a new stress-reducing pastime -

When trying to come up with new activities that provide relief, the first step is to identify what you love most about your favorite pastimes. If you love baking, for example, consider whether you like the process of making something with your hands, or if the creative element is what draws you in.

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Find your joy - This knowledge might guide you towards a new activity that will tick all of your boxes. There are all sorts of trending pastimes out there that you might see on social media, but don’t feel pressured to try something just because it’s popular. See what really brings you joy, and follow that.

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Make working from home work for you -

If you’re struggling to maintain motivation while working from home, it might be a good time to change up your routine. Psychologist Lee Chambers recommends trying to recreate a more traditional working day.

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Recreate your old routine -

For some, this might mean getting up and getting fully dressed in the morning, even if it’s in comfortable clothes! After this, try going outside for a walk to simulate your commute. If possible, have a designated workspace in your home that doesn’t cross over with your other home activities.

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Find your work-life balance -

Many people have slipped into living at work rather than working at home! Creating this psychological separation is important for the delicate work-life balance that's more elusive than ever.

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How to make your strategy sustainable - To make your self-care routine more sustainable, psychotherapist Lisa A. Henshaw recommends focusing on your day-to-day actions rather than long-term goals. It’s easy to get overwhelmed by the uncertainty of the future, so bringing yourself back to the present moment will bring more calm into your daily life.

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A realistic routine -

Choose intentions and tasks for your day that are achievable in the current circumstances. Giving yourself a routine and realistic goals to accomplish will give you a feeling of stability and control.

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Celebrate the small wins -

No win is too small to celebrate right now. The things on your list could include cleaning the kitchen floor, making a meal with fresh ingredients, or reaching out to a friend.

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Be kind to yourself - The main thing is not to blame yourself for struggling. This is a difficult time for everyone and it’s completely normal to be lacking in motivation and energy.

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Help is there if you need it -

As always, if you’re really struggling to cope then there’s no shame in asking for some extra help. Online therapy is a booming business at the moment because so many people need extra support at the moment. One positive to come out of this situation is the destigmatization of mental health, because we’re all going through it together.

Sources: (Bustle) (Vogue) (Net Doctor)

See also: The best steps towards ultimate self-care

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