COVID-19 has brought us a year of anxious uncertainty. Sheltering in place, working remotely, or facing daily hazards as essential workers, we’ve been unable to see our extended families, meet a friend for coffee, or even go to the gym, a sports game, concert, or movie. Some of us have lost loved ones, leaving a heartbreaking hole in our lives. All of us have lost touch with the normal rhythms of life. With no breaks in routine and fewer simple pleasures, the past few months have been an endless blur. Recent studies have shown that depression rates in America have tripled since the pandemic began (Berman, 2020).
From hoarding handsanitizer and gloves, getting sick of Zoom meetings, and wiping down all our groceries, we can feel emotionally depleted and fatigued. Business psychologist Merete Wedell-Wedellsborg said, “It feels like the whole world is tired” (Wedell-Wedellsborg, 2020). We could be experiencing what psychologists call learned helplessness (Seligman & Maier, 1976), the feeling that nothing we do can make any difference.
However, all is not lost. During WWII as he was imprisoned by the Nazis, psychiatrist Viktor Frankl (1984) realized even in the worst circumstances, individuals always have a choice. We cannot always control events that occur, but we can choose how we respond in those moments. Research in positive psychology highlights skills you can use to build greater resilience and lift the fog of pandemic fatigue.
1. Try a mindful pause! Pause, take a deep, mindful breath, ask yourself what you are feeling and what you feel called to do. Rather than focusing on what's out of our control, think about opportunities you can take each day such as trying a new hobby or reconnecting with someone.
2. Connect! Psychologist Barbara Fredrickson (2013) recommends “micromoments of connectivity,” small moments of connection with loved ones, which can boost our mood. While the pandemic limits how we connect with others, there are still ways to connect. Send a card or text, make a phone call, even look up an old friend on LinkedIn. Try to create new connection rituals. Maybe create a biweekly family dinner over zoom or virtual coffee dates with friends.
3. Add structure to your day! Make a list of your goals for the day and review what you’ve accomplished at the end of each day. Gratitude can boost our moods, so find ways to share your thankfulness(Bono, Emmons, & McCullough, 2004).
4. Move! Just sitting around isn't good for our health (Thorp, Owen, Neuhaus, & Dunstan, 2011) and we know exercise can reduce symptoms of depression and improve our emotional and physical wellbeing (Blake, 2012). Try to add more movement to your day with exercise breaks, even if it's just a brief walk or stretch between meetings.
5. Shift your attitude! The HeartMath Institute recommends "attitude breathing" when we need to shift from a negative emotion (such as anxiety, worry, overwhelm, boredom) to a positive one (such as calm, clarity, appreciation, or gratitude). Here's how you do it:
Identify and label the negative emotion, and then think of the positive opposite
Take slow deep breaths, inhaling for five seconds, then exhaling for five seconds.
Consciously breathe in the positive emotion you want to feel.
6. Have fun! Positive emotions are important and we build these through positive experiences. Try an old hobby, begin a new one, cook a favorite meal, listen to your favorite music. Choose one positive activity each day, and focus on implementing this.
No matter what activity, or technique you try, remember there's always a choice.
What are ways you find joy day-to-day? For more support in finding joyous moments click here.