How To Handle Quarantine Fatigue Working From Home
For many people, the COVID-19 pandemic has brought many changes to their lives, such as with safety precautions, physical and mental health, and where and how they work. For some, working from home was the norm before the pandemic arrived, but for others, it’s been a new change brought on by the pandemic.
Regardless of one's past work situation, there can be benefits but also challenges to working from home, such as maintaining a schedule independently without structure, handling distractions associated with the home, the isolation of working alone, and more.
Sometimes, these difficulties can contribute to what's known as "quarantine fatigue,” which can involve a feeling of exhaustion associated with the restrictions brought on by the pandemic. For individuals experiencing this, it may be helpful to consider a few tips to manage these feelings while working from home.
Tips for working from home
If you are experiencing challenges while working from home, you might try a few different strategies to try to create a more positive experience. Included below are a few ideas:
Get ready for the day
Preparing for the day as you normally would may provide a sense of normalcy help you maintain healthy habits, and give you greater control over your schedule. Even when working without seeing others, some may find it beneficial to get up, shower, and get dressed just as usual.
Taking time to care for your physical health, tend to personal hygiene, and otherwise prepare for the day ahead can help you avoid quarantine fatigue. Starting the day your usual way may also help you more easily transition to a work-centric frame of mind without the process of a commute.
Take time for lunch and breaks
As with your morning routine, sticking as closely as possible to your lunchtime routine may boost feelings of control over your schedule. To better establish a working-from-home lunchtime routine, try not to eat at your desk in front of the computer. Scheduling time away from your desk while working from home may help increase focus throughout the day.
Adhere to your normal work hours
Creating and maintaining a set schedule may help you manage some of the stress associated with working from home—and help you maintain healthy boundaries between your work and personal life. If possible, establish your routine around a healthy sleep schedule and give yourself time for lunch and short breaks.
Work in a designated space with limited distractions
Like keeping a regular morning and workday routine, establishing a designated work area may help you focus. You may try to work regularly at your desk, a table, or anywhere else where you'll be as uninterrupted as possible for the duration of your workday.
If necessary, set boundaries with others in your household
Many people are struggling with quarantine due to the blurring of boundaries between home and work. The shift to working from home may require cooperation between everyone in the house to minimize distractions and maximize focus.
This may be especially true if you have children engaged in virtual learning and/or other adults working from home in your household. Try to communicate with each other about scheduling your day so everyone can work together considerately with as little distraction as possible.
Connect with others
Physical distancing can make giving and receiving social support difficult. Even if doing so face to face is not possible, though, maintaining connections with friends and family can help with feelings of isolation and loneliness that may arise, especially during times of quarantine.
Even just regularly interacting with friends and family through social media can help you reduce quarantine fatigue while staying home.
Support through therapy
Since the pandemic, the demand for mental health services online has increased; therefore, attitudes toward online therapy efficacy have been examined with greater rigor. This includes a closer look at the online therapy relationship, technical and emotional resources, and therapists’ training.
The coronavirus telehealth policy changes have expanded the ability to acquire care, removed geographic restrictions, and enabled health care providers to offer services beyond traditional centers or practice settings. However, it's important to note that some telehealth policy provisions may change once the public health emergency ends, so staying informed is crucial for both patients and providers.
Clinician's perspective on online psychotherapy
JMIR mental health research has focused a great deal on perceived online therapy efficacy, as well as the clinical and training implications that the shift has uncovered. Several of their studies examine therapists perceived challenges regarding the online therapy format early and late in the pandemic, along with outcome and treatment processes.
In one study, therapists who had only previously practiced in person and were forced to transition during Covid 19 subsequently perceived online therapy to be more helpful in certain circumstances than they had originally anticipated.
In a study conducted to investigate therapists perceived challenges, one of the factors that determined therapists acceptance of online therapy was their training.
Those who were trained in counseling psychology in an online format were more likely to use it more frequently, though even those who were not specially trained for online therapy conceded that they would use it under certain conditions without issue. Some therapists reported multiple relational circumstances that they felt would be better addressed in person, but all agreed that there is no one-size-fits-all solution.
Post-pandemic, many people continue to seek online therapy solutions. Psychotherapy research therefore continues to put out branches in that direction, increasing materials and methods, participants and studies to examine how to expand this practice.
Online therapies and patient demand
A recent survey by the American Psychological Association found that “as the impact of the pandemic on mental health continues,” psychologists are reporting an increase in demand for treatment of anxiety and depression.
For this reason, not only has practicing telehealth care become more commonplace, but more focus has been given to online therapy technology and theoretical and clinical writings involving online therapy’s efficacy compared to in person visit therapy has increased.
During the coronavirus pandemic, online therapy made many people aware of the benefits of being able to receive mental health support virtually.
With services such as BetterHelp, a patient can speak with a licensed therapist online, rather than needing to meet with someone physically. Even with most spaces dropping restrictions, there are many that may still prefer to receive online therapy vs. in-person therapy.
There is significant research showing the effectiveness of online therapy for a variety of concerns, including anxiety and depression. For instance, one such study on cognitive-behavioral therapy administered online found that it leads to significant reductions in symptoms of anxiety and depression.
Takeaway
How do you fix isolation fatigue?
While there may not be a “quick fix” for isolation fatigue, you can reduce or eliminate feelings of isolation and the emotional depletion accompanying them. Here are a few strategies to consider:
Use technology
When you can’t be with friends or loved ones in person, utilize video chat or messaging online or via your phone if applicable. There are several web-based services where you can chat for free for a limited amount of time, or you can chat via social media platforms like Facebook or Instagram. Social media may also give you an outlet for connection with others when you like and comment on each other’s posts.
If the loneliness you’re experiencing is overwhelming or affecting your productivity in daily life, consider reaching out to a support group online for others with similar challenges or contacting a mental health professional who can help you cope with isolation fatigue. Online therapy is a convenient, available alternative to in-person treatment.
Volunteer in your community
Depending on the social distancing rules in your area, consider volunteering to help a local cause you care about. It’s a great way to connect with others and socialize in person while making a difference in your community.
Join a book club or take a class
You can opt for an in-person or online group or class, depending on your situation and what you’re most comfortable with. Sometimes, discussing or studying a topic with other people is an easier way to socialize if you feel uncomfortable talking to people you don’t know very well (yet).
Consider getting a pet
Multiple studies indicate that owning a pet can significantly reduce isolation fatigue and decrease loneliness levels regardless of the kind of pet you choose. Animals can offer companionship and unconditional love and can be a source of healthy distraction in times of loneliness. And if you choose a dog and are able to—take it for regular walks. Research suggests that people who walk their dogs tend to be more socially connected to others. It’s a good source of motivation to get out and spend time around others when your dog must be walked daily or wants to go to the dog park.
What are two ways to deal with COVID fatigue?
People experiencing persistent and ongoing fatigue after their initial bout of COVID-19 might be experiencing prolonged COVID-19 fatigue. While surveys suggest roughly 85% of people who’ve had COVID recover with no long COVID symptoms, fatigue is the most frequently reported symptom among the few who’ve had long COVID.
Checking in with your doctor is always recommended for those who think they may have long COVID or who experience severe symptoms. Here are a couple of suggestions for people dealing with COVID fatigue:
- Take it easy: Don’t push yourself to get “back to normal” if you’re tired—budget rest periods into your day to give your body the breaks it needs to recover.
- Prioritize and plan the things on your to-do list: Managing your fatigue might mean delegating or eliminating some things. Prioritize what you must do and strategize how you’ll address it if you need to rest. Planning your tasks on a calendar or in a planner can also alleviate the effort required to remember what you need to do and when.
What is quarantine fatigue?
Quarantine fatigue is the emotional and mental burnout some individuals experience from staying home during the pandemic. For example, the challenges of changing one’s daily routine to work from home while assisting children with virtual learning can be highly stressful. Interpersonal challenges may arise from sharing a space with others in the household without a break. All of these factors can contribute to work/life imbalance and quarantine fatigue.
How do you beat pandemic fatigue?
If you’re experiencing increased discomfort around uncertainty, apathy, a decrease in self-care, and an overall sense of weariness associated with COVID-19-related precautions, you may have “pandemic fatigue.” Research suggests that pandemic fatigue is relatively common, but when unmanaged, it can take a toll on our mental health. Here are some suggestions for how to ease quarantine fatigue:
Check-in with yourself throughout the day
Staying aware of our thoughts and emotions can help us better understand and manage them. Pause at regular times every day to take stock. To help you do this, consider setting an alarm or timer on your smart device or clock as a reminder. Taking a couple of extra minutes to write down your thoughts and what you’re feeling in the moment can provide greater perspective and a source of reflection.
Focus on the things you can control
Pandemic fatigue can set in when much of what’s happening in our lives (and the rest of the world) is uncertain and beyond our direct control. Identify the things in your sphere that you can control and take action. Not only does it help alleviate the psychological symptoms of pandemic fatigue, but it’s also good for strengthening executive functioning and cultivating overall well-being.
Stay connected
Whether through video chat, online messaging, phone, or text—maintaining any connection with friends and loved ones can be helpful. You can play online games together, take an online class, or just catch up on each other’s lives. If you’re able and feel comfortable doing so, get together in person in smaller groups of vaccinated people; just be sure to follow the CDC’s guidelines for social distancing and masking.
Take care of yourself
Self-care is essential for overall health and well-being and can help you manage pandemic fatigue. Eat good-for-you foods, get plenty of exercise, sleep well, and engage in stress-relievers like taking a warm bath or enjoying some relaxing music. Mindfulness activities such as meditation, yoga, and tai chi can also be healing.
How do you survive a quarantine?
Mentally and emotionally speaking, surviving a quarantine may require self-care, connecting with loved ones, and staying as busy as possible. Do things that nurture you and bring you joy. Maintain a sense of productivity by completing those daily tasks that you can control and find time for physical activity every day.
What helps chronic fatigue after Covid?
Post-COVID-19 fatigue can be draining and, in some cases, make it difficult to concentrate. You might lack the motivation to do the things you usually do or experience mental fatigue and “brain fog.” Here are some tips for managing post-COVID fatigue and regaining your energy:
- Practice a regular sleep hygiene routine, including going to bed and waking at the same time each day, keeping a relaxing bedtime ritual, and creating a comfortable sleeping space. Limit the use of technology before bed and spend time in the sunlight.
- Eat a nutritious diet and hydrate by drinking water throughout the day.
- Move as much as you can without pushing yourself. Getting a little exercise may increase your energy levels and sleep quality; just be sure to stay mindful of your body and pace yourself.
- Be realistic about your to-do list. It may be tempting to jump right into the list of tasks piling up while you had COVID, but it might require more energy than your body can give right now. Focus on the most critical things, delegate what you can, and make a plan for the rest.
- Studies have found a link between long COVID and mental health conditions like anxiety and depression. Take care of your mental health by staying connected with friends or family, join a support group, or speak to a therapist if you need help coping emotionally.
What vitamins are good for post-COVID fatigue?
Researchers have done many studies and clinical trials on herbal and vitamin supplements for treating COVID and post-COVID fatigue. It’s important to remember that dietary supplements are prohibited by law from claiming to be a treatment, cure, or preventative method for any condition. Current details are insufficient to support recommendations for the use of dietary supplements to prevent or treat COVID-19.
An ongoing research review from The National Institutes of Health summarizes the findings from several studies on the potential benefits, drawbacks, and side effects of herbs, vitamins, minerals, and other dietary supplements associated with treating COVID-19, including:
- Andrographis
- Echinacea
- Elderberry
- Ginseng
- Magnesium
- Melatonin
- N-acetylcysteine
- Omega-3 fatty acids
- Probiotics
- Quercetin
- Selenium
- Vitamin C
- Vitamin D
- Vitamin E
- Zinc
If you’re considering adding a dietary supplement to treat your COVID symptoms, be sure to consult your doctor and seek out the most current information available from reputable sources.
What are the red flags for fatigue?
While temporary fatigue is common in some cases, such as after exercising or an inadequate night’s sleep, persistent fatigue may indicate an underlying physical or mental condition, unhealthy lifestyle choices, stress, or burnout. Obvious signs might include chronic sleepiness, tiredness, or lack of energy. However, there are some other red flags to watch for if you’re experiencing fatigue that won’t seem to go away:
- Slowed reflexes or impaired coordination
- Difficulty concentrating
- Short-term memory impairment
- Impaired judgment
- Headache
- Dizziness
- Loss of appetite
- Muscle weakness or soreness
- Immune system impairment
- Low motivation
- Low mood, irritability, or mood swings
- Hallucinations
Consult with your doctor if you’re experiencing symptoms of fatigue that interfere with your daily life or functioning.
What should I do while quarantining?
While quarantining, taking care of your mental and physical health by eating and sleeping well, exercising, staying connected with your support system, and managing your stress is imperative. However, there are other ways you can entertain yourself and stay productive while on lock-down, including:
- Exercise your creativity by painting, drawing, or creating other types of art
- Try a new hobby like baking, gardening, or crafting
- Learn something new through an online class or workshop
- Gather movie or series recommendations from family and friends
- Play online or console games
- Reorganize your home or do those projects you’ve been putting off
What are the symptoms of pandemic fatigue?
Pandemic fatigue and burnout symptoms will likely emerge differently depending on the individual and environment; however, keeping up with COVID-19 precautions and the associated changes in our daily lives can cause several symptoms, including:
- Feelings of isolation and depression
- Irritability
- Lack of motivation
- Feeling tired or drained even with adequate sleep
- Diminished sense of purpose or accomplishment
- Decline in coordination with CDC COVID safety guidelines
- Feelings of stress or anxiety upon encountering others who aren’t adhering to CDC guidelines
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