With the help of quick and effective vaccination rollouts, Covid-19 restrictions have lifted, and we’re generally more comfortable in group settings. It seems social life has been welcomed back! However, after a long year of lockdowns, and limited social and physical activity, the return to normal has left many people feeling extreme levels of mental and physical exhaustion, commonly referred to as burnout.

There is a clear difference between our pre- and post-COVID-19 worlds, and identifying what is making us feel burnt out can help rejuvenate our energy and mental wellbeing as we enter a post-pandemic world. Burnout manifests as a mix of fatigue, stress, and anxiety, making it crucial to address these feelings to regain a sense of normalcy and well-being. Here are a few tips on how to combat the COVID-19 burnout our bodies may be feeling during this time:

Rest

While it may seem like we’ve had enough rest this past year, COVID-19 has heightened anxiety levels for many, causing people to feel more uneasy about re-entering social life. It’s important not to overload yourself with social activities all at once – as tempting as it can be. Ensure you give yourself alone time each day to recharge your social batteries. Structured rest periods can significantly improve mental health, helping to ease the transition back to a more active lifestyle.

Screen Time

The lockdowns saw an increase in social media use, such as Instagram, TikTok, and Twitter. A combination of working from home and increased overall screen time can also be a culprit in feeling exhausted. Reducing screen time, especially 30 minutes before bed, can help support a consistent sleep routine, crucial for combatting burnout. If you find yourself using social media apps too much throughout the day, consider setting social media time restrictions on your phone to keep yourself in check.

Avoid Sugar

If you are suffering from anxiety and exhaustion, it may be wise to avoid sugar and caffeinated beverages. While you may feel that these are effective ways to re-energise throughout the day, they may be doing more harm than good. Sugar and caffeinated beverages can worsen tiredness and anxiety levels, as caffeine can mask the issue of tiredness, leading to a midday crash once it wears off. Opting for healthier alternatives, such as herbal teas and natural snacks, can provide more stable energy levels throughout the day.

Stay Active

During a long year of lockdowns, many of us spent more time sitting and not getting enough exercise. Going for a daily walk, doing a quick at-home workout, or practising yoga and meditation can help manage stress and anxiety. For those who have lacked exercise activity during lockdown, easing into cardiovascular exercise can be a great first step. Regular physical activity is known to boost mood, increase energy levels, and improve overall physical health, making it an essential component in overcoming burnout.

Nutritious Eating

Another aspect that has affected our health and wellbeing during COVID-19 is the lack of nutritious eating that many of us experienced. While many people opted for takeaway deliveries during the height of lockdowns, this unhealthy eating habit could be the cause of feeling sluggish and tired. Taking the time to cook well-balanced meals at home, which include high-quality and nutritious foods, is vital for maintaining health. Eating a diet rich in fruits, vegetables, lean proteins, and whole grains can provide the necessary nutrients to keep our bodies and minds functioning optimally.

Mindfulness and Relaxation

In addition to physical health, mental health practices such as mindfulness and relaxation techniques can play a significant role in alleviating burnout. Practices such as meditation, deep breathing exercises, and mindfulness can help reduce stress and anxiety, providing a mental reset. These techniques can be easily integrated into daily routines and can be particularly helpful in managing the pressures of re-entering social life post-pandemic.

Seeking Professional Help

If burnout feels overwhelming and persistent, seeking professional help from a therapist or counsellor can be beneficial. Professional guidance can provide tailored strategies to manage stress and anxiety effectively. Mental health professionals can offer support and techniques to help navigate the challenges of transitioning back to a more active and social lifestyle.

Beating Burnout: Conclusion

As we navigate the post-pandemic world, it’s essential to recognise and address the burnout that many of us are experiencing. By prioritising rest, reducing screen time, avoiding sugar, staying active, eating nutritiously, practising mindfulness, and seeking professional help when necessary, we can combat the effects of burnout. These strategies not only improve our mental and physical health but also help us adapt to the new normal with resilience and strength. Taking proactive steps to manage burnout ensures we can fully embrace the return to social life and maintain our well-being in the long term.