The Pandemic Marathon: Navigating Ongoing Uncertainty and Burnout
by Dr. Deahdra Bowier, Psy.D. (she/her/hers)
Burnout is insidious. It sneaks up on you. You may not notice it at first, as the earlier signs tend to be more subtle. You might ignore the initial tension your body holds and brush off your difficulties falling asleep. You may find yourself becoming more cynical and feeling disconnected from those around you. The days become more and more burdensome as you attempt to power through, believing that if you just work a little harder, things won’t have to be so difficult.
You may notice headaches, stomachaches and/or digestive issues, fatigue, becoming ill more often, increased irritability, or a sense of boredom and numbness. It can become increasingly difficult to concentrate and lead to feelings of anger towards others; and, eventually feelings of self-blame and shame. This sense of burnout can escalate to fantasizing about getting injured so that we don’t have to work and experiencing a sense of loss of pleasure in the day-to-day tasks that used to bring us joy.
We might rationalize our sense of burnout due to the nature of the capitalist society we live in that constantly calls on us to work more and more, encouraging us to derive our sense of self-worth from our level of productivity. Encouraged by society to “push through,” we can feel a sense of moral failure for feeling so stuck.
Burnout—a term frequently used to describe job-related emotional and physical exhaustion is now being used to describe what we’re collectively experiencing related to the COVID-19 pandemic. Taking into consideration the greater context of uncertainty that continues to burden us throughout the pandemic, we can appreciate the magnitude of the exhaustion we are experiencing. As a species, we [humans] hate uncertainty. And, although we’re impacted by the pandemic in different ways depending on our life circumstances, socioeconomic status, intersecting identities, and a variety of other factors, the marathon-nature of the pandemic continues to wreak havoc on us all.
If this is sounding familiar to you, you’re not alone. Here are some things you can do:
Check in with a self-inventory. Begin with your body and notice where you’re holding tension. You may notice headaches, stomachaches, digestive issues, neck, back, chest, or hip pain/tension. Emotionally you may notice irritability, aggressive outbursts, feeling overwhelmed, feeling stuck in particular emotions, feeling resentful, apathetic, depressed, and a loss of interest in things you previously found enjoyable. You may also notice that you’re isolating from others, having difficulties concentrating, difficulties with sleep, engaging in compulsive behaviors, having nightmares, decreased flexibility to change, or an inability to complete tasks. When you acknowledge what you’ve been feeling and experiencing, you’re able to begin taking steps forward to heal and reclaim your life.
Focus on what is in your control. With so much uncertainty, re-focusing on what you can control will help you regain a sense of agency and rebuild your confidence. You can begin with focusing on your strengths and, when possible, delegating responsibilities to others that are weighing you down. While you may typically be able to take on more responsibilities, now is not the time to put pressure on yourself to do it all. Next, learn to say “no.” Be honest with yourself and others when you’re being asked to take on additional tasks. This will reduce the load you’re carrying and lessen the likelihood of feelings of overwhelm and resentment. Additionally, (and, if it feels like the aforementioned is not an option for you) focus on your basic needs. Ensure you are building in rest throughout the day–time for mindful awareness, away from screens and the demands of the day. Stay hydrated and fuel your body with adequate nutrition by eating small meals throughout the day. Find a way to move your body each day–this can be 5-10 minutes of anything that feels good (e.g., dance, play with your dog, get outside for a walk). While taking small steps may not feel like much, the consistency of your efforts will compound over time and lead to sustainable change.
Align your day with your values. Take account of the things that are important to you. When you know your “why” in life, it can be easier to say “no” to the excess and to redirect your precious energy to what matters most to you. While there will always be things you need to do, the ability to define what is most sacred to you will streamline your efforts to the things that re-energize you. If you’re not sure where to begin, taking note of how you feel during and after tasks and/or interactions with others throughout the day can build your awareness of what gives you energy vs. what depletes you. Knowing this will guide you towards the things you are most passionate about in life and give you the freedom to let go of the excess.
Treat yourself with compassion. Self-compassion is giving yourself the same kindness and grace that you give to those you love. We are often our own worst critics. Somewhere along the way, many of us developed the idea that the harder we are on ourselves the more we will achieve and the better we will be. Nowadays, there is plenty of research to suggest just the opposite. When we’re able to treat ourselves with compassion, we free up the space to be human. Being compassionate towards oneself doesn’t mean you’re giving up or working less towards your goals; it gives you space to continue to do this from a place of self-love and caring rather than because you’ve deemed yourself as unacceptable or worthless. As you cultivate self-compassion it becomes easier to engage in all the suggestions mentioned in this blog. When we’re more compassionate with ourselves, we’re more attuned to our emotional and physical state. With this awareness, we can tend to our needs with care and improve our overall well-being.
Finally, I leave you with one last suggestion: Move away from all-or-nothing thinking. As you begin to practice the recommendations in this blog, I caution you to resist the urge to put additional pressure on yourself to do more. If you’re reading this blog, it probably means that you’re already doing too much without adequate support and/or rest. Sustainable progress comes from taking small steps throughout the day, moving away from perfection, and giving yourself permission to make mistakes along the way.
If you could use some additional support navigating burnout and finding ways to tailor these suggestions to your circumstances, seeking support from a licensed mental health professional could be beneficial. There are times when burnout requires more drastic measures to step back, re-evaluate, and consider your next steps.
If you’d like to work with one of our Therapists we are currently accepting clients and you can reach us at Our Office. We provide a free 15 phone consultation to determine if we are a good match for one another. For more information on anxiety and depression treatment check out our website at www.chicagopsych.org