Covid Fatigue and Mental Wellness

Covid Fatigue and Mental Wellness
by Yufei "Lillian" Xie
W&S Intern from The Madeira School

COVID-19 hit 2020 hard. Although it is already 2021, the long-lasting impact of the pandemic still troubles people in all ways.

I quickly decided to return to China after four days of starting my spring break in the US at the end of March of 2020. My parents immediately booked a flight for me to return home. While I was excited to travel back to Shenzhen, my journey was not easy at all. I spent almost 75 hours on the road, starting from Boston and transferring from San Francisco to Taiwan to Shanghai and finally to Shenzhen. When I arrived, I stepped outside, feeling the heat waves I grew up with, and started my 14 days of life in quarantine.

I spent a whole day receiving various kinds of examinations, which caused me to be dizzy, overburdened, and exhausted. Quarantine life was not easy at all for me. Loneliness is never my good friend, and I put all my hope on ordering food delivery. Whenever the employees knocked on the door and asked me to get my food, I felt butterflies in my stomach. I was anxious, bored, and depressed during the 14 days and kept thinking about the happy memories of hanging out with my friends and being hugged by someone when I needed support. I missed being in a warm community. Since I did not have much work to do, I mostly spent my time chatting with friends online. Time moved so slowly that I could not bear it. Anxiety and sadness took control of me. I believe that lots of people feel the same way. In quarantine and the overall situation, adjustment to a new way of living was extremely challenging. So how can people shift their mindset to alleviate the anxiety and change these uneasy sentiments?

One of the most important strategies for overcoming mental health issues is reaching out to others actively. Being alone and not having others' company raises anxiety levels and may cause some detrimental effects on our bodies. To avoid loneliness, face-timing friends and families online is a good choice. Casually chatting with friends can make you happier and, at the same time, ease the anxiety. Sharing some problems with family can be a good outlet for all the emotions and uneasiness. Since everybody is undergoing these harsh circumstances, people can understand each other.

I also suggest people try mindfulness practices and meditation to alleviate their level of anxiety. Being focused on the present and leaving all those chaotic voices alone for a little while can help when we are overwhelmed by pressure. Mindfulness is a practice and a way of living, which might help us lead a more peaceful life, countering Covid fatigue.

There are some simple and fun exercises that people can practice at home:

1. Mindful breathing
   1. Try to relax your body and set yourself in a comfortable position. Slowly close your eyes and focus on your breathing without changing it. Focus on your breathing as you breathe in and breathe out. Feel the air going through your nose, throat and finally filling your lungs. Feel your lungs emptying and the air going out from your nose as you relax. Be present, and if your mind begins to wander, bring it back and focus on the breathing. Practice this for 5 minutes before you open your eyes. Before you start, set a timer or alarm with a pleasant, calming sound on your phone, so you don't have to worry about checking.
2. Mindful Drawing Mandalas
   1. Prepare for this practice by finding a piece of white paper and a pencil. Relax your body and set yourself in a comfortable position before the practice begins. Start by drawing one or two small circles (approx. 5-6” in diameter, play with the size!). Then, start adding more elements (line, shapes, images – there is no right or wrong!) to the circles' inner or outer space as you wish. Remember to focus on the tip of your pencil and the elements you are adding. Bring your attention to the drawing movement and feel it. If your mind drifts to other thoughts (groceries, chores, work, etc.), bring it back to the drawing and focus on the feeling of the tip of the pencil connecting with the paper.
3. Mindful Eating
   1. Try this practice when you are relaxed. Begin eating slowly and focus exclusively on the food without other distracting thoughts. Bring your attention to your tongue and feel the taste of the food. Take your time chewing and notice what it feels like to swallow. Listen carefully to the physical hunger cues and stop eating when you are full. Remember to appreciate the food, taste, smell, and process all along the way. What does it feel like to eat intentionally? What is challenging and what is enjoyable?

 
Fortunately, in 2021, a vaccination has been researched and developed and is starting to be available to the public. Individuals can get the vaccination depending on their job or condition. Despite the supply of COVID-19 vaccine coming out at a slow but consistent pace, it is believed that the vaccine will be available to more of the public in the near future. Hopes and opportunities are around the corner.

I hope that everyone can have faith in the future and believe that everything will be all right. To try some of the exercises mentioned above might help to relax and relieve the stress of our current situation. However, if you feel strong emotions or something comes up during the exercises, seeking help from a professional therapist or doctor is always a great idea. As the saying goes, the best is yet to come.