What now helps against the pandemic frustration
How long will the lockdown go on? For a year there have only been corona horror reports, cancellations and restrictions. I do not want that anymore! If you’re feeling the same way, we have valuable tips for you.
After a year of corona pandemic and several endless months in lockdown, one thing is clear: we are gripped by pandemic fatigue. We just can’t anymore! We’re running out of breath – and that’s perfectly understandable. From home office to homeschooling: Everything takes place at home.
Everyday life offers little variety, you miss your loved ones, it’s cold, wet and now you can’t even look forward to the Easter holiday. Whining is allowed, but unfortunately does not help. Therefore we have Dr. Anne Runde asked: How do we best deal with this pandemic fatigue and feelings of frustration?
Pandemic fatigue – and what works now
The psychological psychotherapist and her colleague Dr. med. Gregor Leicht at the University Medical Center Hamburg-Eppendorf (UKE) study on the psychological well-being of people in the corona pandemic. Through months of questioning the test subjects, she knows exactly what the pandemic is doing to people’s psyche. Dr. Anne Runde says:
It makes sense to change everyday life over the longer term in order to be able to deal with the situation better.
“And that has already happened in many places in life. We have completely integrated keeping our distance from others and wearing the mask into our everyday lives.”
What the psychotherapist finds particularly important: The more sensible the measures seem, the easier it is to persevere and the less restrictive they are perceived to be. In psychology, such a situation is referred to as value-oriented action:
If I keep making it clear to myself why I am restricting myself, that is a different context than if I simply follow an externally given rule.
For them, a change of perspective is the method of choice: “For example, I have foregone contacts because it is important to me to protect my loved ones and others. With this change of perspective, the restrictions are less toxic for our psyche and can be implemented more easily . ”
Learning to accept the new reality of Corona
Will my wedding still take place this year? Can I go to concerts again in the summer and fly to New York in the fall? All of these distant highlights will probably be difficult to plan in 2021 as well. We do not have an adequate vaccine, the course of the infection numbers cannot be precisely predicted and then there is the incalculable risk of mutations.
Better is: Better to take the days and weeks of this year as they come and not plan anything big in the distant future. Because when the event bursts, the disappointment is all the greater. You’d rather look forward to little things like a walk with a friend or that delicious piece of Sunday cake from your favoritecoffee shop. What is certain is that spring is approaching – and with it finally good weather.
Three tips on how to keep ourselves mentally fit
Since it is foreseeable that 2021 will also be a challenging year, Anne Runde advises that you base your life on the following three tips if possible:
- Are for our mental health contacts important. Either way we should do this absolutely maintain. If not otherwise possible, then digitally or over the phone.
- Regular exercise being outdoors has been shown to help improve mental health. Ideally in the country and at lunchtime to get as much light as possible.
- Besides, this is Sustained or redesign one Daily structure important. What helps: Everyday plans to formulate, with regular getting up, sleeping, eating times and leisure activities.
However, if symptoms such as depression, joylessness and lack of energy persist for more than two weeks, you should professional help and contact your general practitioner.
Help with depression
Are you seeing any signs of depression? The national crisis hotline on 0800 1110111 will help you quickly and anonymously. Further information is also available from the German Depression Aid Foundation.
Sources used: own interview