Pandemic Burnout loading...
Identifying and Helping to Alleviate
Pandemic Burnout
Burnout Symptoms:
Tired due to mental,
physical, and emotional
exhaustion
Depressed
Restless at work
Trouble focusing
Headaches
Relying on
drugs/alcohol/food to cope
Shortness of breath
Things are upsetting you
that didn't before
Cynical
Useless/hopeless
Highly Irritable
Trouble Sleeping
Tummy Problems
Feeling detached from
reality/your loved ones
Forgetfulness
Isolation
Anxiety
Having trouble making
decisions
Take care of the basic needs of yourself and your children first and foremost before
tackling other tasks. Focus on food, water, sleep, and shelter.
You're doing the best you can under the circumstances.
Do not feel like you have to do everything alone. Running a household is exhausting
and is too big of a job for one person.
Simplify your day as much as possible. Look up "one-pot meals" to alleviate dishes,
and allow one extra hour of screen time if it means you can get stuff done.
If you have a partner have an open conversation with them about your expectations
for each other throughout the day.
Consider having "on-times" and "off-times" for each parent. Make a sign or let your
children know that if they need help, they can ask the parent who is "on" at the
moment.
You want your kids to feel comfortable expressing their own feelings and mental
health. Model that behavior and be honest with them about your struggles.
You Are Not in This Alone
Often times stress and subsequent burnout comes from the same or similar
sources. Identify what those sources are and whether or not you have any control
over them. Somethings are not in our hands. Make a list to fully visualize what
you can control and what you can't. If you can't control it try and let, go of some
of the stress associated with it.
When you do seek out news to inform yourself and your family make sure it is
from a reliable source (not social media). The last thing you need is to get anxiety
from a story that is not factual so be intentional with where you get information.
At the beginning of your day sit down and make a to-do list. Prioritize what
MUST be done that day and then things that you would like done. Focus on the
priorities and if you get to the rest that is great but do not feel bad if you don't.
There is no "how-to" manual for the pandemic. What works for one family may
not work at all for another. If you try something that you read or heard
somewhere, and it doesn't fit your family don't feel discouraged.
If you have a partner have an open conversation with them about your
expectations for each other throughout the day.
Consider having "on-times" and "off-times" for each parent. Make a sign or let
your children know that if they need help, they can ask the parent who is "on" at
the moment.
Take Back Control
Make it a point to talk about things other than the pandemic. Whether it is reality tv,
professional sports, a movie, or a book, talk about things that temporarily take you
out of this dark reality we are living in.
"Downtime" is a foreign concept to parents raising children who are struggling.
Rethink what self-care means for you and your current situation. Maybe it is as
simple as taking a couple of extra minutes in the shower or telling your children you
have a work obligation but just sitting at your desk and allowing yourself a moment
of silence.
Have something that you look forward to outside of work. Right now, it can feel like
a never-ending cycle of work, stress, (barely) sleep, and repeat. Whether it is a new
tv show, a hobby, or something else; everything is so heavy right now and you
deserve some light and fun time.
Have an Outlet
If you are a single parent, it can be hard to relate to someone who can lean on their
partner for emotional and financial support. Think of all of the other single parents in
your life and reach out to them offering your help while also seeking help from them.
This could mean helping to watch each other's children or just simply having
someone to talk and relate to can feel like you are taking a weight off of yourself.
Schedule facetime/video calls with any trusted adult in your child(ren)'s life. Whether
it is a non-custodial parent, grandparent, etc. ask them if they would be interested in
chatting with your child, even if it's for 20 minutes. Now that is 20 minutes where you
can be uninterrupted to get things done or relax, and you know that they are
interacting with someone you trust.
You cannot do everything alone. If you have a trusted neighbor or friend that's
COVID safety is equivalent to yours consider asking them to "join your bubble".
A parent who is raising a child that is struggling has different challenges than other
parents. When thinking about how to expand your bubble consider opting for
another parent/parents who are also raising a child that is struggling because they
get it. Or go with someone whom you know can handle watching your child.
Challenges Unique to Single Parents
Many essential jobs can be very taxing on a person's body. Be mindful of the food
you put into your body and use it as fuel. Try to eat filling meals full of carbs and
protein often so that you have as much energy as possible to tackle your day.
If you are an essential worker going out into the general public, having to enforce
your company's COVID policies, and dealing with tense situations are all draining.
Prioritize your mental health and continue to check in with yourself about how you
are really doing.
If you feel comfortable, consider talking to your boss about your burnout and how
your work hours/workload impacts it. If you don't feel comfortable talking to your
boss, think about what you can do to alleviate work stress. Set hard boundaries for
your working hours, turn off notifications after those hours, and take your time
responding to emails in general.
If you work on a computer all day make it a point to unplug from technology when
you are not working.
Manage Your Work-Related Stress
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