Fatigue Management During Covid

Have you woken up in the past year feeling like you didn’t get any sleep, struggled to find the energy to get dressed, or found yourself trying to concentrate extra hard to get a seemingly simple task done? These are the common symptoms of fatigue, and there is a very high chance that most of us have felt this way in the past year.  

Fatigue is a feeling of constant tiredness or weakness and it can be physical, mental or a combination of both. It is often caused by lifestyle factors, health factors and/or mental health factors. 

With COVID, most of us have experienced one or multiple lifestyle, health or mental health changes in the past year.  For you it might have been exercising less due to gyms not being open, or perhaps eating more processed foods to minimize the number of trips to the grocery store, or maybe even just constant anxiety about you or your loved ones getting sick. The truth is that COVID has changed the world as we knew it, and with it, it has brought an immense amount of alterations to our daily life that have resulted, in fatigue for most people. 

Let’s break this down even further; before we dive into the ways we can combat fatigue. The first step is to identify the source of your fatigue, here are some of the common symptoms resulting from lifestyle, health and mental health factors: 

Lifestyle factors (events that affect your lifestyle): 

• physical exertion

• lack of physical activity

• lack of sleep

• being overweight or obese

• periods of emotional stress

• boredom

• grief

• taking certain medications, such as antidepressants or sedatives

• using alcohol on a regular basis

• using illicit drugs

• consuming too much caffeine

• not eating a nutritious diet

Health factors: 

• chronic fatigue syndrome

• infections, such as cold and flu

• sleep disorders, such as insomnia

• eating disorders

• autoimmune disorders

Mental health factors:

• Stress 

• Anxiety

• Depression 

• Seasonal Affective Disorder 

Now that you have identified the areas that might be contributing to fatigue, let’s explore some ways to manage this fatigue.

How to cope with fatigue

Once you have taken some time to reflect what areas of your life might be causing fatigue, it is time to start exploring ways to cope with this fatigue. Keep in mind that what works for one person might not work for another. Also, just like with any other health or mental health related aspect, it is always beneficial to get the second opinion from a medical professional before embarking on a lifestyle change. 

Some of the strategies that you can try to cope with fatigue include: 

Set a routine: 

Our bodies all have an internal alarm clock that helps us be awake and alert during the day, and sleepy overnight. However, things like screens and lack of light outside during the winter can throw this alarm clock off. In order to rewire it, it is important to set a routine. 

This can include: Waking up and going to bed at the same time, eating meals at around the same time every day, and even making sure all screens are turned off at least an hour before bed. 

Exercise 

Getting your body to move might seem counterintuitive to do when you are fatigued, but exercise releases endorphins which makes us feel awake, happy and energized after we are done moving for a few minutes. Exercise is also a great tool to take our minds away from what is going on in the world, and it gets us focusing on the task ahead of us.

Set Boundaries: 

Setting boundaries is extremely important when dealing with fatigue. If you feel like talking about COVID or work or responsibilities is getting to you, you are allowed to take a step back, and not talk about those topics for a while if they are making you feel uneasy, anxious or stressed. Keep in mind there is a difference between setting boundaries around topics and avoiding topics. These are all conversations that are important to talk about, just not all the time. 

Pay attention to your diet: 

With our current situation, it is hard to always eat fresh produce and the healthiest diet, since going to the grocery store often might be difficult. However, it is still important to stay away from foods that are high in sugar or salt since they can contribute to lasting fatigue. If possible, start by incorporating some fruits and veggies into your diet a few times a week or more if you have the access to it. It is also important to stay hydrated and if possible, reduce or limit alcohol consumption. 

Talk to someone: 

Don’t be afraid to reach out to friends, family and medical professionals to talk about how fatigue is affecting your life. Feeling like you have a community can help you feel motivated, energized, validated and heard. Additionally, mental health professionals are qualified to advise you on ways to cope that are specific to you and your current situation.

Trying one, or all, of the above strategies may help you get started on your journey to combat fatigue. Remember to take your time; changing habits requires patience, persistence, and reflection.