Burnout is understandable

Dr. Zaretsky says “it’s completely unsurprising” to hear feelings of burnout have increased during the COVID-19 pandemic, with higher rates seen in 2021 than 2020 in some cases.

“I think the burnout is caused by prolonged disruption in normal life interactions and experiences in routines and connection in particular,” he says. “It’s prolonged and it’s unpredictable, with no definitive end in sight. We’re talking about an almost two-year disruption in normal human society, so that is a predictable reason why burnout would occur.”

It’s an unpredictable virus, and the “waves” of infections or emerging COVID-19 variants and their impact can create a feeling of helplessness in people, and a feeling that it might never end.

“I think when people have an expectation that something is going to be resolved in three months and then it’s not resolved in three months, it’s not resolved in one year, it’s not even resolved in 18 months, that takes a toll on people,” says Dr. Zaretsky.

What it means to feel ‘burnt out’

While to the average person, ‘burnout’ generally refers to a feeling of being overwhelmed, Dr. Zaretsky says the term originated with the work of American social psychologist Christina Maslach, who researched burnout in the workplace. According to Maslach’s research, there are generally three components to burnout.

“One is emotional exhaustion: a person has physical and emotional exhaustion,” says Dr. Zaretsky. “The second is depersonalization: someone feels like they’re a robot. They don’t care as much about their job. The final component has to do with a reduced sense of personal accomplishment.”

While it’s not a psychiatric condition, Dr. Zaretsky says there’s ongoing research looking into the relationship between burnout and depression.

“People may experience this subjective state of burnout at work and, as it gets worse, it becomes actual clinical depression,” he says.

Clinical depression will lead to people not being able to function in other areas of their lives, Dr. Zaretsky says, and burnout could lead to depression in individuals who haven’t experienced depression before. Another potential impact of increased feelings of burnout can be seen in the workforce: people will make career decisions based on burnout.

“They may actually leave the workplace or they may switch from one type of work to another based on a wish to avoid the burnout or remove themselves from an environment they believe is toxic in terms of causing burnout,” Dr. Zaretsky says.

Managing well-being in face of burnout

The feeling of burnout in the midst of the ongoing pandemic is real for many people. Dr. Zaretsky says while there is no simple answer for how to cope, there are some things that could be helpful in protecting your overall wellness right now.

He says managing expectations and understanding the nature of pandemics in a rational way might provide comfort.

“What I have found most helpful is to read about previous pandemics, so I know as a fact that this pandemic will not go on for the rest of my life,” he says. “It gives me some sense of hope, some sense there is an end point.”

Dr. Zaretsky also says it’s important to exert control over the areas of your life where you have control.

“Maintain your routines, maintain social connections and activities [while respecting Public Health guidelines],” he says. “Look after your self-care, look after your sleep, try to protect against overwork.”

They are simple things, but he says they can provide some control and offer protection to your mental health during an uncertain pandemic.

Dr. Zaretsky also stressed that special attention should be paid to reducing loneliness, which has been tragically intensified in our society because of the pandemic. “Loneliness and being alone are not the same thing. You can be lonely even if you are in a crowded environment, and you can feel connected and content when you are physically isolated,” he says. “That is where things like volunteering, connecting with and actually being in nature and interacting with pets can be particularly helpful and emotionally healing.”

And while some days it may feel as though we’ve gone back to March 2020, Dr. Zaretsky says it’s important to remind yourself that isn’t true. There are effective vaccines now, new antiviral drugs and we know much more now than we did back at the outset of the pandemic.

“And we know that pandemics do end.”

If you need help in an emergency, please call 911 or visit your local emergency department.

If you’re feeling like you’re in crisis or need somebody to talk to, please know that help is also available through community resources:

• Find a local crisis resource at sunnybrook.ca/gethelp
• Crisis Services Canada
  • Phone: 24-hour, toll-free 1-833-456-4566
  • Text:45645 (4:00 p.m. – midnight Eastern Time)

The post How to care for yourself if you’re feeling burnt out by COVID appeared first on Your Health Matters.

One of the most important, and often forgotten, things you can do as a caregiver is to care for yourself. “Self-care” is any activity that you do that helps you maintain your physical, mental or emotional health and in so doing allows you to give of yourself to others.

The instructions you receive before an airplane takes off are probably the best example of self-care. Before any flight, you are advised that if there is an emergency and you need oxygen, put your own mask on first before helping others. This reason is simple: if you pass out as a result of a lack of oxygen, you can’t help others. The same can be said for caregiving: if you do not take care of yourself, if you “burnout” or become sick due to lack of sleep, poor diet, etc., you make yourself incapable of helping the person next to you.

Caregivers may think taking time for themselves to rest or spend time with their friends makes them selfish because there is someone who needs them – this is not so. Caring for yourself ensures that you have the strength and ability to continue caring for others.

Self-care tips for caregivers

Eat healthy – maintaining a balanced diet is one of the best ways to maintain your health and energy.

Exercise – this may sound like the last thing you want to do when you are already physically drained from your caregiving responsibilities, but it is one of the best things you can do for yourself. A brisk walk, a yoga session, a swim at the local pool…it doesn’t have to be Olympic-quality, just something that gets your heart rate up and your mind off the tasks at hand. If you can do some kind of activity outside, even better – the sun and fresh air will renew you.  Try scheduling an activity with a friend so that you have less chance of cancelling and the added benefit of their company.

Take care of your own health – caregivers are prone to neglecting their own health and often fall ill as a result. Visit your own doctor and take your regular medications in order to maintain your own health. Try to learn the best way to provide physical care to your family member, such as how to assist them from a wheelchair to their bed, to prevent injuring yourself.

Plan regular breaks – make arrangements for a family member, a friend, a volunteer, or a professional to relieve you of your duties. Use that time to do something you enjoy – read a book, take a walk, or go to a movie. Reassure the person you are caring for that someone will be there to meet their needs while you are out.

Treat yourself – do something that you would have done B.C. – before caregiving – that would bring you pleasure such as a pedicure, or a massage, or night out with the guys to watch a game. Let go of the guilt you might have about wanting to feel happiness – you are entitled to have your own enjoyment and it will reinvigorate you.

Try to get enough sleep –  when we have more to do, sleep is often where we compromise. Being well rested is necessary in order for you to provide care to your family member. Try to practice good sleep hygiene, which includes trying to schedule regular bed time and waking times, taking a warm bath before bed, avoiding TV and computers before bed, and avoiding alcohol or caffeine in the evening. Oftentimes your caregiving will interrupt your nighttime sleep – when this happens, sleep when you can but stick to catnaps (eg. 20 minutes) during the day to avoid falling into a REM sleep and tricking your body into thinking it has had adequate rest and then making it difficult to get back to sleep at night.

Keep connected – it is easy to isolate yourself when your energies are necessarily focused on your family member.  Despite feeling tired or less than social, it is important to stay connected with the friends who support you. If you can’t physically get out with friends, take time each day to stay connected through email, phone or social media to ease the possible sense of isolation you might feel.

Include others – You don’t have to do it all. Let other friends and family know you need time to yourself so that they know to step in and give you that much needed break. There is never shame in asking.

Find humour – get a daily dose of humour by reading something funny or watching a comedy on TV. Laughter really is the best medicine.

Most importantly, be aware of the signs of burnout – some signs of burnout include withdrawing from friends and family, a loss of interest in activities you enjoyed in the past, feeling, irritable, hopeless, and helpless, changes in appetite or weight, getting sick more often and overuse of use of alcohol or sleep medications.

If you see any of these signs in yourself, try any of the ideas already mentioned or reach out for professional support. TorontoCentralhealthline.ca is a good place to start to find caregiver supports in your area.

The post How to care for yourself while caring for someone else appeared first on Your Health Matters.