There’s an epidemic within this pandemic and women are worn out. Thanks to the prolonged pandemic, we’ve been wired to survive for too long. Our nervous systems have been in a flight-or-fight mode for too long and Women, it seems, have it worse. One in four women experiences depression compared to one in 10 men. Although it’s not been proven as to why (Social, economical factors, poverty, isolation and hormonal changes are likely to make an impact)
Did you know around 10-20% of women experience depression while pregnant or after giving birth? Mental ill health among women is on the rise. One in five women (19%) experience a Common Mental Disorder (such as anxiety or depression), compared with one in eight (12%) in men.
And, according to a study on the prevalence of anxiety disorders in adult populations, Women are twice as likely to be diagnosed with anxiety as men.
All around the world, progress is being made for women empowerment. Women are breaking down old fashioned barriers and are making an impact in the professional world, meaning there’s even more on their plate – not to mention more stress to their mentally fatigued state.
AND, thanks to the ongoing covid-pandemic disaster, Women everywhere can now also add post-pandemic mental fatigue to this already long list!
According to The World Health Organization – Depression, anxiety and other conditions caused by mental fatigue that disproportionately affect women are significantly related to gender-based roles, gender-based violence, socioeconomic disadvantage, low income and income inequality, low social status and unremitting responsibility for the care of others. One of the root causes of burnout is a lack of fairness, something women have been dealing with in the workforce for a long time. With the high amount of retrenchment due to the pandemic, it’s more likely that women are staying home, taking care of their families. This loss of independence – can also trigger mental fatigue or more serious mental health conditions
It’s no secret that stress is the underlying cause of almost all ailments these days but the trauma is much bigger for individuals directly affected by the pandemic. Some people have been hit so hard and are so worn down that they are having trouble coming back from this.
This pandemic has been an assault on our nervous system. Our stress keeps our mind and our nervous system vigilant, and that uses more energy. When we’re anxious, our hearts race and our muscles tense up as we prepare to fight a predator or run from it. But, you can only run a 100-yard dash for a short amount of time. Not for years, and not for years where they keep moving the finish line. How can we expect to still meet pre-Covid goals around productivity, to be engaged mentally and conduct business as usual?
Here are some strategies we can employ to help overcome this prolonged pandemic burnout;
Get your head out of the game.
Clear your head through some exercise or going outdoors, keeping yourself busy helps with limiting news consumption. Make an effort to engage in relaxing activities often, like a hobby you love, listening to or watching something funny, or reading books you enjoy.
Try a change of scenery.
If you can. A change of scenery will allow for a different perspective. Though it may seem silly to assume that working from the comfort of your own home is harming your mental health, consider that a different environment may shift your focus onto the present, helping to free you from your burdened mind.
Your mind is a mirror of your plate.
You’ll often hear that “all disease begins in the gut,” and, indeed, gut issues are often a root cause of anxiety. Addressing gut health is part of the growing field of nutritional psychiatry. Eating a diverse diet of wholesome foods is vital for your body and your brain. When you balance your brain chemistry, not only will you alleviate symptoms of anxiety, you’ll also have a great mood, eliminate cravings, sleep well and have good energy and mental focus.
Reach out.
There is no wrong time to talk to someone. If you can’t get an appointment with a therapist, talk to a friend or co-worker. Nurturing relationships with friends and family is important. While you may feel too exhausted, picking up the phone to speak with a friend for 10 minutes will be critical to you getting through this post-pandemic fatigue. If we could feel comfortable talking about what troubles us, having them be heard and therefore validated, would help us feel less alone. Feeling more connected can help ease some of our stress-related exhaustion
Are you D-Deficient?
In terms of mental benefits, vitamin D has been highlighted extensively for its role in brain health so, while you’re fatigued, Vitamin D intake is absolutely vital. Now that the sunnier months are over, start supplementing to support lower stress levels and immune-supporting systems. The lack of vitamin D is mentally straining and cause low serotonin levels in the brain, resulting in mood dips, depression and decreased endurance. You are more susceptible to illness, high blood pressure and concentration disorders.
Actively practice Gratitude.
Acceptance and acts of Self-Compassion will also help. We have to be able to give ourselves a little bit of grace, accept that we might not work as efficiently or get as much done right now. However, we can always find things to be grateful for, and thinking about that and admiring the colours changing in the trees, for example, can make you feel grateful.
If these diversions aren’t working for you now, that’s because we are running on an emptier gas tank than usual. Remember that your coping strategies might be able to refill you a certain percent, [but now] you’re starting lower, try to be patient but persistent.
For more support and guidance – there are those who can assist with your prolonged-pandemic mental fatigue recovery.
MeWell (Mental Wellbeing Community) – The Mental Wellbeing Community is a non-profit organisation. Trying to bring about positive change in how academia interacts with mental health. They host events to guest talks to panel discussions with field experts. Creating an ever-growing community of friends in which to promote a safe space for people to feel welcome and to discuss any topic on their minds.
Hope For The Day® (H.F.T.D) is a non-profit movement empowering the conversation on proactive suicide prevention and mental health education.
Creating an environment that doesn’t wait for someone to reach a point of crisis to address their mental health. In doing proactive prevention, individuals step up to take action and facilitate the conversation on mental health in their spaces.
Ela Amaria is a Psychologist and Mindfulness Expert.
Helping you to use mindfulness to optimize performance and improve quality of life through physical and emotional well-being.
What Ela is offering NOW;
– An 8 week MBSR (Mindfulness Based Stress Reduction) course, in person, in Zurich, 1st of Nov
Are you Interested in more Mindfulness?
Watch out for more from Ela and Spirit of the Game as we are working on bringing her services to you..
Tell us what you need to make the most of her services – WHAT DO YOU NEED?
- Are you interested in an online series of mindfulness training?
- Would you prefer a live discussion or Q&A session?
- Would a mindfulness related event get you more motivated?
COMMENT WITH YOUR SUGGESTIONS OR EMAIL WITH YOUR IDEAS.
