10 Tips to Avoid Covid Burn Out at Home and Help Your Mental Health.

(image: Unsplash)

There’s nothing inherently wrong about staying at home. On the contrary, it’s the perfect opportunity to focus on your work without the typical office interruptions. Besides, you don’t need to get up early to get ready for work anymore. Bliss! 

Or at least, that’s what you used to tell yourself during the first lockdown. But half-way through the second British lockdown, you’re finding it hard to stay positive about the situation. 

A simple chain of emails with a coworker makes your blood boil. They’re asking if you can edit your previous report. They don’t like the way it is written. They’d prefer a more energetic text. You roll your eyes. It’s an informative document, not a piece of poetry, you think to yourself. 

You bite through your lips during the next video call, trying to contain your frustration. Why are clients changing their minds again? They already gave the green light for the project, but now, they want everything redone again. You cheekily pretend the doorbell rang to escape the call for a few minutes while you try to calm down. 

Why is everything so unbearable these days? The answer is simple: Lockdown takes its toll on your mental health. Don’t be harsh on yourself.

Feeling tired, stressed out, and angry is a normal reaction during the pandemic. In any other situation, you would plan a relaxing vacation away from the hecticness of everyday life. Unfortunately, there is nowhere else you can go. So how do you take a break when you can’t go anywhere to recharge your batteries? 

#1. Book a few days off

You may not be able to go anywhere, but turning the laptop off for a few days can already make a big difference. Working from home means that you can’t truly compartmentalise work in the way you used to. There’s no way you can leave your office worried at the door when coming back home. The home office has brought work inside your home. A lot of professionals tend to check their emails on their phones, long after their working hours.

On top of that, you’re more likely to work longer hours at home, as there’s no rush to leave the office on time. Compared to the typical 8-hour day, it’s easy to see why you’re exhausted! Don’t be afraid to book some holiday away from the screen. 

#2. Reach out to an expert

Sometimes a short break isn’t enough to take your mind off work stress. Working from home makes you more vulnerable to mental fatigue, as you’re more likely to work overtime. However, when the fatigue reaches such a level that you feel emotionally empty and powerless, you may want to reach out to a doctor. Indeed, what you may be experiencing is burnout, the sensation that there is always so much to do and that you can’t meet the expectations that your work has from you.

You may not be ready to reach out to a therapist to discuss your issues, or perhaps you are not sure what you should be talking about. But you can reach out to an online doctor service to find tools and tips that can help you cope. You can consider treatment for anxiety, for example, which can help you relax. 

#3. Create a strict schedule

According to a LinkedIn study, many home-based employees feel the pressure to appear busy. Many are worried about how coworkers and managers perceive them. As a result, overtime has become the new normal. Britons working from home are doing the equivalent of 4 extra whole working days per month.

It is exhausting, both to the mind and the body. You need to create a schedule that respects your work/life balance. Reduce overtime by blocking time in your calendar for yourself and your family. For instance, if you’re unlikely to stop working at 5:30 PM, book an appointment for yourself after work. Why not schedule your home workout at 6 PM? Make sure as well to book lunchtime away from the desk, even if you’re only going to the kitchen to heat leftovers. You need to reclaim your spare time. 

#4. Introduce a soothing routine

How do you soothe the mind when anxiety won’t disappear? Making time for your mental health can transform your perception of lockdown, and also improve your productivity at work. Yoga is an excellent tool to let go of stress and clear your headspace. You can start noticing positive effects after only a few minutes of exercise. Making yoga a daily practice can help gradually take back control of your emotions and regain your peace of mind. 

Admittedly, yoga if not for everyone. Perhaps, you’d prefer a different kind of workout to alleviate stress. Or a relaxing bath after work. It doesn’t matter what you choose as long as you stick to it. 

#5. Seek new interests

Lockdown is shrinking the world around us. After a few weeks, your entire life revolves around your home office desk, the bedroom, and the couch in the living room. You feel trapped in a tiny routine. While going out is not an option, you can consider introducing new things in your daily life. Something as trivial as reading a book or watching a new TV show on Netflix can bring a sense of renewal and excitement. 

#6. Allow yourself to be lazy

The art of doing nothing is a complex skill to acquire. We live in a society that believes that productivity is the only way to create value. We reject unproductive and passive activities because we’ve been conditioned into thinking that doing nothing is bad. The truth is that doing nothing can give you the time and space you need to recharge your batteries. Sit on the couch and let time pass without checking your emails or reading the news. Your mind doesn’t need constant stimulation. On the contrary, the absence of intellectual engagement is necessary. The hyper-productivity race is destroying your sense of self and your mental health. 

(image: Unsplash)

#7. Stay in bed a little longer

Do you wake up feeling refreshed? No? You’re not the only one. A whopping two-thirds of people have been struggling with sleep quality since the beginning of the pandemic. The combination of pandemic anxiety and long working hours creates a sleep deficit. Ultimately, it affects your mood, your mental focus, and your energy levels. Why not go to bed a little earlier today? Don’t be afraid of changing your sleep routine to find what works for you. 

#8. Have realistic goals

In lockdown, I’ll learn a new language. 

I’ll get fit. 

I’ll repaint the bedroom. 

Don’t overdo it. Staying at home doesn’t mean you’ve got more time at your hands. Setting unrealistic lockdown goals will only stress you out. 

#9. Laugh

As silly as it sounds, laughing is still the best medicine when it comes to releasing stress and anxiety. Sit back and watch your favourite comedian on TV. Zoom with friends for an online quiz or an escape room game. Laughing your heart off is not just good for your mood. It helps to break the cycle of stress and self-guilt that leads to burnout. 

#10. Make time to go out

In winter, the seasonal affective disorder is at its worst. Even without lockdown, you’d be naturally getting less exposure to sunlight. But right now, it’s important to make time to go out of the house and walk in the sun. Whether you’re just going to add some seeds on the bird’s table in the garden or walking down the street to your local shop, you don’t need more than 30 minutes a day to regulate your mood. It can make a huge difference. 

Feeling drained, tired, and irritable is a normal reaction to lockdown. As more and more people are reporting mental health symptoms, it’s important to take preventive steps to avoid Covid burnout. Take back control of your routine and your mood as you’re staying at home. 


This article was written by a freelance writer
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Winter blues, Depression and Social anxiety by Eleanor

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(image : http://www.caring-crate.com)

In the past few weeks, I have found that all I want to do is stay inside, under a cosy blanket in my little nook on the couch, reading lots of good books or watching something good on TV (by good I mean my favourite reality shows at this time of year!). I have been practising a lot of self care activities as I havn’t been feeling at my strongest or happiest this week. I think I may have seasonal depression but I am not sure if its the winter blues – probably the winter lack of light combined with my bipolar brain chemistry.

Sometimes I  will phone or whatsapp my friends, I will take long bubble baths and sing in the tub (feeling like some kind of surreal movie like Amelie) , I have discovered a new love for the Body Shop seaweed clay facial mask (it leaves my skin so soft and moisturised and helps my spots). I have wrapped myself in my pink, Beauty and the Beast blanket (without make up on) and just enjoyed the freedom of being. Of resting and being in the moment. Of being more mindful.

There have been times when this has become a bad thing. I’ve spent several nights this week on my own and there have been days where my anxiety has increased and I havn’t wanted to go outside. This is because its cold and dark (winter here in England), I don’t want to interact with random people or I just don’t want to be out in this weather when I could be warm and cosy at home.  I am an introvert (who also loves people). My introvert side craves time on my own but this is also part of my social anxiety.

However, every anxiety win.. like going to a gig in Holborn with my Dad and using the Tube (I forgot about the lack of personal space) or hanging out with my fiance or friends without cancelling on them, has been good. In truth though, I have had to cancel a lot of plans this week and luckily have very understanding people in my life. I hate letting people down but sometimes I can’t cope- the adrenaline pumps and things feel too much for me, too overwhelming.

I have felt overwhelmed and mildly depressed this week. However, I am coming to the slow realisation that this is OK. Its alright to struggle and to want human contact but also to find it overwhelming too.

I do need to get more fresh air though, exercise more and be healthier. Part of the lure of being inside is that its relaxing and ‘safer’ but the outside world is not as scary as my head decides it is when its cold and dark in winter.

I think I have mild seasonal depression- so its really important I do all I can to work with that and go outside my comfort zone- when all I really want is to be a doormouse surrounded by those I love and sometimes curled up on my own!

I am going to start talking therapy again soon as theres been a lot of stressful things going on, so hopefully that will help too.

How do you help your seasonal depression?

  Eleanor x

Guest Post by Redfin.com: How to Alter Your Home to Treat and Prevent Seasonal Affective Disorder

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(image: Redfin.com)

Each summer, we become accustomed to sunshine and days that never seem to end. We are outside, being active, and absorbing plenty of Vitamin D. It’s no wonder we feel so good! When fall starts to set in and daylight savings comes, our bodies receive less sunlight and we are often confined to indoor activities to combat the cold. With such a dramatic change, it’s easy to slip into a state of feeling hopeless, distracted, or even depressed. These feelings alone could be symptoms of seasonal affective disorder (SAD).

Seasonal affective disorder is a type of depression that occurs when the seasons change, primarily in winter. Everyone reacts differently, but the warning signs sometimes include:

  • Depressed mood
  • A sense of hopelessness
  • Difficulty concentrating
  • Decreased energy
  • Changes in appetite
  • Altered sleep patterns
  • Lack of interest in activities you typically enjoy
  • In some cases, people with SAD experience suicidal ideation. If you have felt any of these symptoms, talk to your doctor as soon as possible.

But don’t worry, you’re not alone! Roughly 10 million US residents suffer from SAD each year, and another 20 percent suffer with a milder form of it. There are many more sufferers around the world. In fact, it’s very treatable. So while you’re huddled inside keeping warm, we are going to discuss ways you can treat or prevent SAD this winter simply by altering a few things inside your home.

Switch up your Lights

Using light therapy boxes can provide relief from SAD. Sitting near a light box for around 30 minutes a day, typically after waking up, provides similar light to a bright, sunny day. Keep your eyes open but don’t look directly in the light box. It’s perfect for sitting on your desk, makeup table, or where you eat breakfast.

Secondly, using a full spectrum bulb or daylight bulb helps some people find relief from darkness. Although it’s not powerful enough to mimic daylight, it’s a great way to reduce darkness in your house. Utilize bright lights to create a reading nook or inspirational space in your home. You can also purchase a treadmill or stationary bike and place it near these mood-enhancing lights, surrounded by plants. These ideas can help give you your “outside” fix even in winter, and can go a long way in fighting seasonal depression.

Add Greenery to Your Home

Bringing more plant life into your home is a great technique for managing SAD. You can fill the rooms you visit often with green, colorful, blooming plants, or set up a room or area in your home that can be a sadness-free retreat. Set up a yoga mat to practice mindfulness next to an exercise area; adding movement to your day will help produce endorphins and serotonin that can improve mood.

If you’re all about gardening, building a DIY greenhouse in your backyard is a great fall/autumn activity that can help you get ready for the winter months. You’ll be able to grow vegetables and fruits year-round, which can help improve your mood since you won’t have to miss your favorite summer treats.

Bring in Some Colour

Take a look around you and ask yourself, do the colours in my home make me feel good? If the answer isn’t “yes,” then it might be time to switch up your home’s colour scheme.

If you’re surrounded by dull or dark colours outside, you might feel the tug of depression more deeply if those are the same colours you’re surrounded by inside. A fresh coat of paint might be just what you need! Paint your walls colours that inspire warmth and joy, like a cosy sunrise or warm, light blue water. Plus, adding a home improvement project to your to-do list can help boost your energy and creativity during a time when laziness lurks around the corner. Studies have shown that setting, working toward and achieving goals can be a big mood booster any time of the year.

If painting is too much work, you can also swap out your throw pillows or blankets for brighter colours. Duvets and pillow case covers are an easy way to change the appearance of your home without throwing out your current décor and or having to commit to a new style long-term.

Finally, hang up some of your favorite photos of you and your friends, family, or pets. Research shows that recalling times of happiness can provide a dose of happiness in a blue moment.

Don’t forget the kitchen

Eating more fruits and vegetables is a proven method for tackling many kinds of depression, including seasonal affective disorder. An easy and fast way to consume more fruits and vegetables is to make a morning smoothie. Embrace daily healthy eating by exploring new recipes online and from your friends. Cold months lend themselves perfectly to soups, stews and crockpot recipes. Try new ingredients, and invite your friends over to taste the results. Not only will the food feel good, but your company will, too! Even when your instinct is to avoid social situations, having friends and family over can be the push you need to feel more upbeat and happy.

And while you’re in the kitchen, check out your surroundings. If the room is highlighted with grey, steel appliances, consider adding pops of upbeat color and warm touches to brighten your mood. Paint the backsplash behind your sink a warm butter or khaki shade, add pops of green alongside wispy plants, or add bright coloured appliances like a teapot, coffee maker, or mug display. Even if you aren’t noticing the colors in a room at every moment, they can still impact your thoughts and emotions.

Put Some Soul into Your Surroundings

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Customize your home to give off positive vibes that boost your mood year-round. Surround yourself with things that inspire you like your favorite music, art you love, or quotes from authors.

Consider how music makes you feel. You can purchase and install a surround sound or multi-room music system to pipe in your favorite tunes whether you’re in the bathroom or the bedroom. A simple Bluetooth speaker works wonders too!

If you enjoy the outdoors but the lack of sun and warmth are keeping you indoors, bring the outside in. Set up a room or a corner where you can experience similar activities, like a trainer for your bicycle, yoga mat, or some free weights to keep you in-shape.

Last but not least, consider design schemes that will inspire a positive attitude. Put some soul into your surroundings. Choose decor that will help you build confidence, feel happy, or bring back memories. Start by making a list of things that you know make you smile, and then find ways to create an environment that replicates those same feelings.

While experts are still unsure the exact cause of seasonal affective disorder, whenever changes come around the corner (big or small) humans have an emotional response. You don’t have to be diagnosed with SAD to feel a bit of the blues during the colder, darker months. Luckily, SAD is very treatable and these home tips for managing feelings of depression can help anyone, any time of the year.

Post courtesy of Redfin

As a reminder, our tips are only suggestions and if your feeling of sadness persists, contact a therapist near you.