Can Online Therapy & Telehealth Help With Mental Health Care And Quarantine Fatigue While 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 and having access to the outside world, 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 the effectiveness of a working-from-home lunchtime routine, try not to eat at your desk in front of the computer. Scheduling time away from access to 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 access to a designated work area proves its effectiveness in helping 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, thus helping the effectiveness of your online setup at home.
Connect with others
Physical distancing can make giving and receiving social support and treatment difficult. Even if doing so face-to-face is not possible, 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 gaining access to family updates through social media can help you reduce quarantine fatigue while staying home.
Support through therapy
Since the pandemic, research says that the demand for treatment and mental health services online has increased; therefore, attitudes toward online therapy effectiveness have been examined with greater rigor. This includes a closer look at the online therapy relationship, technical and emotional resources, and therapists’ training for treatment.
Can online therapy or telehealth help with finding care?
The coronavirus telehealth policy changes have expanded the ability to acquire care, removed geographic restrictions, and enabled healthcare providers to offer services and treatment 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. Moreover, your insurance company may also have policy provisions on their coverage of COVID treatment; it’s best to check with them to know what provisions you can avail of.
Clinician's perspective on online psychotherapy
JMIR mental health research has focused a great deal on perceived online therapy efficacy and research on the clinical and training implications that the shift has uncovered. Several of their studies examine therapists' perceived challenges regarding treatment in online therapy format early and late in the pandemic, along with outcome and treatment processes.
In one research study, therapists who had only previously practiced treatment 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 another research study conducted to investigate therapists' perceived challenges in this type of treatment, 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 in this research reported multiple relational circumstances that they felt would be better addressed in person in face-to-face therapy, but all therapists agreed that there is no one-size-fits-all solution.
Post-pandemic, many people continue to seek treatment sessions through online therapy solutions instead of face-to-face therapy. Psychotherapy research therefore continues to put out branches in that direction, increasing materials and methods, participants, and research 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 and therapists 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 treatment efficacy compared to face-to-face or in-person visit therapy have increased.
During the coronavirus pandemic, online therapy made many people aware of the benefits of being able to receive treatment and 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, many may still prefer to receive online therapy with therapists vs. face-to-face in-person therapy.
There is significant research showing the benefits and effectiveness of online therapy for a variety of concerns, including anxiety and depression. For instance, one such study on cognitive-behavioral therapy administered online or online CBT found that online CBT leads to significant reductions in symptoms of anxiety and depression.
Takeaway
How can online therapy or telehealth help with isolation fatigue, and what other methods should I consider?
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. Online therapy or telehealth, an alternative to face-to-face therapy, can provide professional support and services from therapists, helping patients better understand and manage the emotional toll of isolation and other mental health conditions and address substance abuse. Moreover, online therapy or text therapy is very accessible through mobile apps and even text messaging if the patients are not able to do face-to-face treatment or in-person therapy. Online therapy is also more cost-effective compared to face-to-face therapy. There is sufficient research that shows the effectiveness of online psychotherapy sessions and telehealth services for clients with depression, anxiety, and other concerns. Here are a few strategies to consider together with online therapy:
Use technology
When you can’t be with friends or loved ones in person, utilize video chat or messaging online or text messaging if applicable. There are several web-based services and mobile apps where patients can chat for free for a limited amount of time, such as text therapy, or you can chat via social media platforms and mobile apps 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 for text therapy or online therapy sessions, such as a support group for other patients with similar challenges, or contacting a mental health professional or online therapist with clinical experience who can help patients and clients cope with isolation fatigue, substance abuse, depression, and other mental health conditions.
While others still question the quality of the therapeutic alliance with therapists in online therapy, online therapy, telehealth therapy, e-therapy, or text therapy sessions are still a more convenient alternative to traditional in-person therapy or face-to-face therapy sessions. Moreover, online therapy or online counseling is also an effective way for therapists to help patients gain access to psychotherapy sessions and telehealth services to help them cope with symptoms of various mental health conditions or treat patients with mental illness, especially for those with no easy access to therapists such as in rural communities or remote areas.
You can check online which mental health care providers and therapists are covered by health insurance providers. You can also check with your insurance company for their coverage. Your insurance company can give you detailed information on what services the insurance company can cover. Some providers, such as BetterHelp, are not covered by health insurance providers. However, if you attend therapy sessions through BetterHelp, it could save you hundreds of dollars each month as compared to traditional in-person therapy or face-to-face therapy sessions in a therapist’s office.
Volunteer in your community
Depending on the social distancing rules in your area, consider volunteering to help a local cause you care about, for instance, helping those struggling with substance use disorder. It’s a great way to connect with others in rural communities and urban areas and socialize in person while making a difference in your community.
Join a book club or take a class
You can opt for a face-to-face 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 in a personal space 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 research studies indicate that owning a pet can significantly reduce isolation fatigue, decrease loneliness levels, and help patients cope with symptoms of various mental health conditions without the need to visit the therapist’s office, regardless of the kind of pet you choose. Animals can offer benefits such as companionship and unconditional love and can be a source of healthy distraction in times of loneliness, especially when patients are battling certain mental health conditions or mental health disorders. If you choose a dog, take it for regular walks if you can. 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.
How do you deal with COVID fatigue while supporting your mental health care?
People and patients in rural communities and urban areas experiencing persistent and ongoing fatigue after their initial bout of COVID-19 might be experiencing prolonged COVID-19 fatigue. While COVID-19 fatigue is still for further research, surveys suggest roughly 85% of patients 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 patients who think they may have long COVID or who experience severe symptoms. You can ask your insurance company about their coverage for COVID. Here are a couple of suggestions for people dealing with COVID fatigue and supporting their mental health care:
- 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. Recognize the need for support if you have mental health conditions or substance abuse that need to be addressed. Reach out and harness the benefits of online therapy and psychological services if needed.
- 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. This can help reduce mental stress as well.
What is quarantine fatigue?
Quarantine fatigue is the emotional and mental burnout some individuals and patients 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 with mental health care and practices?
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 patients’ mental health. Mental health care and practices can be a valuable resource to help you understand and manage these feelings, providing support and coping strategies tailored to your needs. Here are some suggestions for how to ease quarantine fatigue and other mental health conditions:
Check-in with yourself throughout the day
Staying aware of our thoughts and emotions has a lot of benefits and 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. You can also seek support from therapists and health care providers through online therapy.
Take care of yourself
Self-care is essential for overall health and well-being and can help patients manage pandemic fatigue and other symptoms of mental health disorders. 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. Being in quarantine can also bring feelings of depression. To avoid having depression, you can also consider psychotherapy services with your chosen provider. While face-to-face options may not be available, online therapy sessions or telehealth services with therapists can also be beneficial for your mental health. Online psychotherapy sessions and telehealth services are very convenient, especially for those who have difficulty gaining access to face-to-face mental health support. Check with your insurance company for their coverage of mental health care and available providers.
There is significant research to back up concerns on the effectiveness of telehealth services and online psychotherapy sessions compared to face-to-face therapy sessions, but therapists agree that there is no one-size-fits-all solution for different clients. Hence, telehealth services and online psychotherapy sessions are still used by many people even after the pandemic because of their convenience, cost-efficiency, and accessibility.
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, joining a support group, seeking support for your mental health issues or mental illness in a personal space through online therapy or mobile apps, or speaking to therapists and building a therapeutic alliance in face-to-face therapy if you need help coping emotionally and treating symptoms.
What vitamins are good for post-COVID fatigue?
Researchers have done many studies and clinical trials on the ability of herbal and vitamin supplements to treat 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 their effectiveness and 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 for its effectiveness 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 clients’ cases, such as after exercising or an inadequate night’s sleep, persistent fatigue may indicate an underlying physical or mental condition, unhealthy lifestyle choices, depression, 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 clients are 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 and ask for advice if you’re experiencing symptoms of fatigue that interfere with your daily life or cause limited functioning. You may also seek support for your mental health treatment through therapists from online therapy.
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
- Seek online therapy and find therapists to address any mental health concerns
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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