You are not alone. We are all tired of this prolonged pandemic and its numerous waves sweeping across cities and countries previously thought to have mitigated it. Without an absolute end in sight, it seems like we are on a losing battle when it comes to coping with the COVID-19 pandemic. The tiredness that stems from this is otherwise known as pandemic fatigue.
Dr Annabelle Chow, Principal Clinical Psychologist at Annabelle Psychology describes Pandemic fatigue as “mental state where a prolonged, heightened state of fear and caution leads to a form of burnout”. She added that although it is not classified as a mental disorder, the effects of pandemic fatigue are real and does have an impact on those experiencing it.
This is especially true for international students who find themselves stuck far away from home, not knowing when they will be able to see their family and loved ones in person. What is important to know is that you are not alone in this and there are ways to help alleviate this feeling of homesickness.
Often times we may not want to engage our emotions head on because we may not understand why we feel a certain way. However, do know that your feelings are valid and give yourself space to radically accept those emotions.Radical acceptance is a skill used in Dialectical Behaviour Therapy (DBT) which allows you to acknowledge your current circumstance even though you may not like it, as the bottling of your feelings can cause tension to build up and manifest itself in unhealthy ways.
For instance, studies have shown that the repressing of emotions decreases immune system function which then leads to an increase in frequency of falling sick and a slower recovery rate. Repressed emotions can also lead to mental health conditions, such as stress, anxiety and depression.
It is important to acknowledge what you are feeling and avoid sweeping them under the rug. Being aware of and acknowledging your emotions, especially negative ones, will allow you to better identify a solution of how to deal with them in a healthy manner.
Health psychologist Kelly McGonigal shared that endorphins, dopamine, adrenaline and endocannabinoid are secreted from our bodies when we exercise - all of which are chemicals associated with feeling happy, confident, capable, reducing anxiety, stress and even physical pain.
Hence, it is well established that exercise is not only beneficial for physical health, but one’s mental health as well.
Even though you may be unable to head out to exercise due to the safety measures, you may still set aside time at home and follow along to your favourite workout. You could start off with low-impact workouts or activities like yoga and Pilates instead of a full-on hardcore exercise. So roll out that workout mat, browse the net for suitable exercises, and break a sweat!
We humans are relational beings, as evident in Maslow’s Hierarchy of Needs, a five-tier model description of human needs, where our need for love and belonging ranked third.
The current restrictions on social interactions have resulted in us having to put forth extra effort in reaching out to family and friends in order to reduce social isolation. Take the time to call and catch up with your family and friends weekly, or hang out with your new friends and create new memories where you currently live in (adhering to the respective safety measures of course). Where possible, take the opportunity to join any social clubs offered by your school and actively participate in group activities!
Whilst being actively involved in social events, do not forget to factor in wind down time for yourself to do the things that bring you joy. It could be catching up on your favourite drama series or simply taking a walk - whatever that helps bring you peace and comfort.
Alternatively, you could fill your days learning a new skill or hobby. Find things to keep your mind occupied yet relaxed instead of allowing negativity to live rent-free in your head.
Mental health has been an increasingly hot topic in recent years, with many celebrities and sports personalities coming out and sharing their personal battles with depression and other mental illnesses. Correspondingly, society has also become a lot more open and accepting of such topics which were often viewed as taboo subjects in the past.
Do not be afraid or hesitate to reach out for help when you feel mentally overwhelmed. Having someone to share your problems and worries with, be it a close friend or family member, can greatly ease your mind and keep you going. For more serious issues where you feel professional help may be required, consult your school counsellor or even a professional therapist or psychologist. The advances in digital technology have made securing professional help extremely easy and convenient, with online platforms such as Better Help which offers services by licensed and accredited therapists at the click of a button and also allows you to converse with them on the go through your mobile devices anytime and anywhere.
What is most important at the end of the day is to not keep everything in and go through it alone. Be proactive in finding new coping mechanisms. As the saying goes, “tough times don’t last, but tough people do.” Keep finding new ways to trudge on and this too shall pass!
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