Why am I so TIRED???
Why the global pandemic has worn us out and what to do about it.
Do you find yourself struggling with ability to concentrate or stay on task?
Are you being less productive even though your time working hasn't diminished?
Are you more easily frustrated and short tempered?
Subscribe to "Shop Talk" a podcast with Brandi and James and listen on Apple and Android, and GooglePlay. Episode one is further discussion about this article
Always ON
A) Our memory is getting used: Think of it like the tabs (or pages) you have open on your internet browser. The more you have open, the more memory it takes and the slower your computer, phone or tablet will run (if this is new news then your computer will thank you for closing programs and unused web pages). What is happening with the ongoing saga of COVID-19 is that we have lots of perpetually open pages. All these open tabs have a very real cost to our ability to function at our best. There is also a heightened anxiety related to the unknowns of COVID-19 and its real health implications for us and our loved ones. Anxiety is just one more tab running in our background all the time, wreaking havoc on our emotional stability.
B) We might not noticing the Energy Drain: It can be a difficult to measure the mental, physical, spiritual or emotional toll that always 'being on' is taking on our bodies. Because it is a little bit every day eventually it adds up but this may be different for everyone.
Can you shut down some of the mental and emotional activity that's always running in the background?
Try this container exercise
Be aware of how much time you spend thinking or talking about COVID and the things related to it.
Cumulative Impact of Loss
With all change or transition comes loss and with all loss comes a need to grieve. What 2020 has brought us is a steady flood of losses: a loss of freedom, school events, celebrations, communal mourning, travel, time with family or friends, foods, shops and perhaps even a loved one. Every day brings the possibility that there might be a new loss or another way to grieve missing out on something. From the tangible to the metaphorical, they just keep adding up. Grieving is a process and losses need to be grieved.
Write down what has been the greatest loss for you this year. One way to process your loss is by practicing the Biblical form of Lament.
Psychological Impact of Extended Crisis
Often in a crisis there is a clear beginning, a crisis point(s) and an end. One day there may be a definitive end to this pandemic at a global level, but for now, we can't see it.
When did this crisis start for you? Was it related to COVID or another one of 2020's disasters?
We can often endure anything as long as we know how long it will be. I just recently watch the TV show "World's Toughest Race" where teams endure a challenging multi-day adventure race across 671 kilometers (417 miles). For many of the teams, each day was survivable because they knew when and where the end would be. Dealing with the unknown makes planning nearly impossible and creates a feeling of being powerless. There is a cost for feeling like your own life isn't in your control.
Ongoing stress results in an increase in Cortisol levels in our bodies. This is because constantly having to change and react to the ongoing crisis triggers our bodies automatic survival mods (fight, flight or freeze) pumping cortisol into our bodies. This is great for helping us to fight a bear or respond quickly when a child is injured but not great for daily living. Visit this New York Times Article for more info.
What is something that causes you stress that you can let go of this week?
Cost of isolation
There is incredible power in human touch and connection. In fact oxytocin (the bonding hormone) gets released with touch and is an important part of our brain pathway in building relationships. Even the most introverted (deriving energy from time alone) need and benefit from human connection. Thanks to COVID-19, many or all opportunities for in-person connection have been limited or removed. Being a single cross cultural worker can be challenging under normal circumstances, but this year they have had a significant amount of time being isolated and alone. Quarantine, shut downs and mandatory no-touching policies have a cost we won't be able to measure for some time. Many people have found ways for virtual connection, but there is also a condition known as Zoom Fatigue that is contributing to overall tiredness.
Poor Life Balance
Internal: Because our engine is running constantly it might be less productive than normally. One response to lowered productivity is Self-criticism for not "doing enough". This shame based way of internalizing our output adds to the stress we already feel. Nothing makes being overwhelmed and difficulty concentrating worse than beating ourselves up about it.
When can you have a conversation with your supervisor about workload?
External: Thanks to so many things being shut down we have a Lack of normal self care activities. Gyms might be closed, travel restricted, your favorite book store/coffee shop order out only or worse went out of business. Many of our favorite ways of self care are not available or are not as refreshing (as fun as exercising in a mask is - it might not be worth it).
Additional Crisis's
(stop 2020, we've had enough)
Both related and coincidentally, there have been many other global crises and traumatic events happening during 2020. Each of these impact people on different levels, but on some level, they can impact all of us. An outcry of injustice in the United States related to the mistreatment of BIPOC (black, indigenous and people of color) communities has sparked significant global response. For many people in these communities, the consequences of generational trauma and prejudice have profound and calculable impact that have led to public protests. Political polarity both related to COVID and other issues has led to conflict even within Christian communities in many countries around the world. There has been a crash of global economies and an increase in joblessness that impacts many of our friends, family and supporters around the world. Many people have lost loved ones or are dealing with isolation to keep themselves and others safe. And wearing a mask and avoiding physical contact is taking a very real biological toll that is hard to measure (especially for our single colleagues).
How to help.
Isaiah 43:1 But now, this is what the LORD says— he who created you, Jacob, he who formed you, Israel: “Do not fear, for I have redeemed you; I have summoned you by name; you are mine.
Fight Zoom Fatigue
It is wonderful to be able to connect virtually. However, spending so much time online can be exhausting. Our bodies are not meant to look at a screen for so many hours a week. Here are some practical things you can do to help fight Zoom fatigue.
Avoid multitasking. Just because you can check your emails during a Zoom call doesn't mean you should. Work at being completely present in meetings.
Build in breaks. Take time away from screens (by the hour, day, week or month) or even enjoy a "staycation." An hour of Zoom followed by an hour away from your screen can pay real dividends by the end of the week.
Reduce onscreen stimulation. Give yourself time to journal, draw, do 10 minutes of adult coloring books (free sheets are available online), or read a book for professional development.
Switch to phone calls or emails as a different way of interacting besides Zoom.
Change expectations
Having expectations is good, but unrealistic expectations can be overwhelming and exhausting. In fact, many of life's frustrations (especially in relationships) come from unmet expectations (often identified by using the words "should" or "shouldn't"). Productivity doesn't need to be the only rule by which you measure life. Listen to your body and adjust your expectations to find a new healthy rhythm.
Begin now thinking through what is a realistic expectation of day-to-day life, work, family, etc.
You and your supervisor may need to re-evaluate what work productivity looks like in light of extra tiredness.
The holidays will look different this year. Sit down with your family and discuss what you hope for and need out of the holidays this season.
Take Care of your whole self
Everyone has different needs and responses to stress. Listen to you body and be mindful of giving it what it needs. You may need to be creative and find a new way to care for your family and your self instead of waiting for 'normal' to return. One thing we do know is 'normal' may not be back for a while if ever.
Relational
Find connection in different ways. Zoom has blessed many of us with connection but its physical, mental and emotional cost is also expensive. Look for other ways of connection, including in-person (following local guidelines), phone calls, use of apps (Slack, Marco Polo, WhatsApp, etc.)
Physical
Exercise. If you can't make yourself exercise you might be drifting toward burnout. Set small easy-to-reach goals (walk around the block for a week, then 15 minutes the next week).
Eat right. Healthy and balanced meals, limiting alcohol intake and drinking lots of water.
Take breaks. Take small breaks during the day, longer breaks once a week and maybe a half day or whole day once a month.
Mental
Use the diagram below to grow in awareness of how your thought life is being impacted. Take anxious thoughts captive (2 Corinthians 10:5) and replace them with something good (Philippians 4:8).
Spiritual
What feeds you spiritually? Is it quiet time, being in the Word, worship, good teaching? Make sure you are finding ways to engage in those practices.
Look for a small group to connect with through your local fellowship, friends, organizations, etc.
Practice silence and meditation. We have far less input into our daily lives because of COVID; how can you capitalize on the space that is left?
If you can't do these things no matter how much you want to, get more help.
Give Help & Get Help
Galatians 6:2: "Carry each other's burdens, and in this way you will fulfill the law of Christ."
All of us are on one side or the other of that command at different times, and more so than ever right now. If the very thought of trying to do something to help someone else is overwhelming to you, it's time to reach out for help. Start with a trusted friend, pastor or family member or reach out to a counselor, many of whom are available virtually right now.
Be of help, reach out to friends or family, especially those in isolated or lonely environments. Let them know they are not alone and find a way to be present (even virutally) and listen to them.
Here are some questions you can ask when you check in on someone.
If you have only skimmed are are too tired to take in any written information, check out this helpful video.
by James Covey, MA, LPC-S
