As we enter into the last stretch of 2020, with the pandemic ongoing, some of our coping habits may not be as effective anymore. Many of us have been struggling to find a balance between classes, work, and personal life, thus leading to an inevitable burnout. Burnout is a prolonged state of emotional, physical and/or mental exhaustion caused by long-term, unresolved stress – in this case, the COVID-19 pandemic. According to the World Health Organization, this can be characterized by energy depletion or exhaustion, feelings of negativity or cynicism towards school or work, and reduced efficiency.

The pandemic has resulted in the removal of many of our buffers against stress, such as social interactions and human connections, thus resulting in the inability to cope with the overload of work. It is, hence, increasingly important we find ways to adapt and set ourselves up for success. Here are several actions you can take to try and tackle burnout.

Establish a Structure and Routine

When working and/or studying from home, there is a lack of structure as the personal home space is now also a space for work, study, and hanging out. It can, hence, become difficult to focus on important tasks due to constant distractions. To help reduce burnout, it is important to create a structure and routine to help mentally prepare for the day.

Get ready and “commute” to your designated space

Keep this part of your routine as consistent as possible with the pre-pandemic work routine: wash up, get dressed, eat breakfast. Time usually spent commuting to the workplace or school ends up not being used in the new setting and can often cause a blur between sleep and work. Leverage this extra time by establishing more control for yourself, such as creating a morning routine which can greatly impact the rest of your day. This could include meditation, reading, doing some light stretching, or taking a walk around your neighbourhood.

Moreover, working and studying from home creates new stressors interfering with your life at home. It is important to create a dedicated space and set boundaries that separate these two areas – working on your bed might not be the best idea!

Schedule your time – self-care and taking breaks

Organizing your day can help you manage your time effectively. Use a calendar or set daily to-do lists to address your priorities. If you are working from home, don’t overwork and plan when to stop. There will always be a lot to do, but if you don't decide when to stop, you never will.

In addition, taking breaks will help boost your mental alertness/health and helps reduce burnout. If you took coffee breaks in the pre-pandemic work life, then do so when working from an office. Or, if you had to walk to a different classroom between classes, then leave your desk and stretch or go for a quick walk. Taking these much-needed breaks will help reduce the tenseness of sitting all day and increase your attention and focus, boost energy levels and more!

To fully benefit from taking a break, you should completely disconnect from your task at hand. This could mean taking a walk, stretching, reading a book, or grabbing something to eat – as long as you step away from your desk and computer. In a 2016 study on office workers, it has been found that walking for 5 minutes every hour could improve focus and lift your mood.

While the frequency and duration of breaks are often debated, here are some techniques that have been found to work well:

• The Pomodoro Technique is a popular technique that is said to keep you focused within that set time and take a forced break to refresh your brain:

• The 17:52 Ratio. A study by DeskTime found that taking frequent breaks helps you become more productive. Their study found that the optimal balance was working for 52 minutes and taking a 17-minute break, where you have “intensive, purposeful work sessions after a proper rest.”
• Your eyes need a break as well! Staring at the computer screen all day results in your eyes drying and may lead to headaches. Try the 20/20/20 rule: for every 20 minutes you spend looking at a screen, you should look at something that is 20 feet away for 20 seconds. Other strategies to reduce eyestrain can include adjusting your lighting, changing your screen’s brightness, or utilizing eye drops.

However, there isn’t one method that fits all – it truly depends on what work best for you.

Staying Socially Connected

The COVID-19 pandemic has removed a lot of our usual buffers against stress, such as social interactions and human connections. While we are all doing our best to keep our physical 2 meters’ distance and following the B.C. health official’s guidelines, we can still stay socially connected. As we are innately social beings, social connections can help reduce stress and ensure that we are in a better mental state.

For ways to get involved, check out Beedie’s student organizations and find upcoming events through Beedie Community’s event calendar.

Try some of the tips in this article but if you are looking for further support, check out these resources:

• All graduate and undergraduate SFU students have access to immediate or ongoing confidential support through MySSPS - accessible from anywhere in the world by phone or through the downloadable app.
• Check out SFU’s health and counselling page for virtual support programs and additional mental health resources.
• For support on your career development, book an appointment with your Career Advisor through Beedie Community.

These are some difficult times and it is easy to feel stressed and overwhelmed, but know that you are not alone! Dr. William Orme, a psychologist and behavioral health expert at Houston Methodist shares:

“Rather than fixating on the future and the things you can't control, make sure you're taking care of the little things you can control. These little accomplishments will help fulfill the sense of satisfaction and meaning you need to feel good about yourself."