What is Pandemic Flux Syndrome?

Is it anxiety, depression, or Pandemic Flux Syndrome? Coined by social psychologist Amy Cuddy, PhD, Pandemic Flux Syndrome is a non-clinical way to describe the emotional impact the pandemic has had on our lives as we live in a space of constant unknowns.

Think: the shifts in news cycles, protocols, social obligations, work/life balance, and health regulations. As a result of the ebb and flow of these factors, the pandemic has brought a mix of grief and relief. We are exhausted, to say the least.

Because we don’t know when or if the pandemic will officially end, it makes it challenging for us to process the loss and grief of something that is still ongoing. It’s like living in a constant state of fight, flight, or freeze (our responses to short-term crisis), and it affects how we live in the present and future. Our bodies weren’t meant to live in an emergency response for this long.

Most of us can relate to feeling off since the beginning of the pandemic, but it’s difficult to put into words what we are exactly feeling. Understanding how the pandemic has impacted our mental health can offer clarity around the last 18 months.

Here are some strategies that can help:

1. Slow down and re-evaluate what’s important to you. What is your first tendency when you’re uncomfortable? So often when we feel anxious, we look for the nearest exit. If you’re considering making a big life change, ask yourself if it’s a reaction to the anxiety or depression and what the intention is behind it. Practice facing these feelings vs. avoidance.

2. Accept and surrender. Changing your focus from “when will the pandemic end” to focusing on the things you can control will hopefully bring acceptance and a sense of surrender to the present. Even if we don’t like what is happening, accepting that the pandemic is unpredictable and recognizing that we will be living in a state of flux for quite some time can help us fight against reality.

3. Set boundaries and do more things you love. Try setting time limits when checking the news and social media. Ask yourself if these habits are truly making you feel better or if it’s upsetting you. When possible, make more space in your day for things that nourish you.

4. Seek help. You are not alone. If you need any type of support, please do not hesitate to reach out to one of our professionals. For those suffering from anxiety, it’s typical to want to cope by instituting a major life change. For those suffering from depression, we might cope by retreating and disengaging with the rest of the world.

References:

Norman, Laura. “Shark Tank Judge Robert Herjavec’s Advice on Beating the Pandemic Flux.” Retrieved from https://www.salesforce.com/blog/pandemic-flux-shark-tank-robert-herjavec/.

Simon, Sarah. “Ask an Expert: What Is Pandemic Flux Syndrome?” Retrieved from https://www.verywellhealth.com/pandemic-flux-syndrome-5204881.

Social Media Usage

Social media has become one of the most convenient ways to connect with one another. Information is able to travel at lightning speed, giving us the ability to gather information and receive updates faster than ever before. From seeing a friend's newborn baby to learning a new recipe from a food blogger, you can pretty much see it all. Social media has an amazing ability to connect us with important people and helps us stay up-to-date with others even if they live far away. However, it also comes with some downsides. You’re probably no stranger to trying to navigate the tipping point at which spending time on social media feels “life giving” versus a habit where you start losing track of time and feel glued to your screen. 

When you wake up in the morning, do you check your social media right away? Do you take your phone into the bathroom and find yourself scrolling for periods of time? Are you ever guilty of obsessing over what to post or whether or not your post has reached a certain amount of activity? These behaviors might be linked to too much social media use, and can lead to feelings of dissatisfaction and unhappiness in daily life (Forbes, 2018). 

Even if it’s not our intention while using social media, we often get stuck in a rut of social comparison. When we log onto social media, we are instantly connected with people's accomplishments and highlight reels, and when we compare, we are putting our happiness in a variable that is beyond our control (Healthista, 2018). Another reason you may be feeling dissatisfied is due to the lack of in-person connection. Behind a screen, you're missing out on that real, pure connection. The lack of seeing a person’s body language or hearing their tone of voice may take away the potential for a deeper connection, and can also lead to being misinterpreted or misunderstood. 

Ways to bring intentionality to social media usage:

1. Remove certain apps. If you find that some apps are taking up a lot of your time, it might be wise to separate yourself and consider if it’s really benefiting you.

2. Set a time limit. Many phones now give you the ability to set time limits on apps. Slowly starting to decrease your time might help you realize it wasn't bringing much benefit in the first place. Also, it’s important to create a buffer between phone usage and bedtime, as the blue light emitted from your phone can disrupt your body’s circadian rhythm and melatonin production, making it difficult to get quality, restful sleep. 

3. Put your phone out of reach. When you need to get something done such as homework or housework, try putting your phone in a drawer or face down where you know you won't be tempted to reach for it. 

4. Turn off notifications. Turn off the notifications in your phone’s settings for your social media apps so they aren't continuously popping up throughout the day and distracting you from being present to the task at hand.

5. Find a hobby you love. Putting your time and energy towards something new and exciting that you look forward to will assist in decreasing your social media use on its own! Instead of simply watching other people’s fun adventures and moments on social media, get active and make lasting memories of your own by living fully and participating in things that make you happy. 

6. Social Media Fast. You can always choose to go ahead and delete your social media apps for a few days and see how your daily life changes. It may be hard at first, but challenging yourself is important. You might be surprised by the joy it brings to “detox” from social media for a while :)

7. Spend time with your loved ones. Make more plans with the ones you love or simply focus on being present during the moments you have with people you care about. When you are tempted to go on social media to connect with others, consider making a phone call or video chat as a way to foster a more authentic connection.

References

“How much social media is too much?” Retrieved from https://www.forbes.com/sites/tomward/2018/06/08/how-much-social-media-is-too-much/#147eb2cd60e6

“Seven symptoms of too much social media use.” Retrieved from  https://www.psychologytoday.com/us/blog/artificial-maturity/201806/seven-symptoms-too-much-social-media-use

“Six reasons social media is making you unhappy.” Retrieved from https://www.healthista.com/reasons-social-media-making-you-unhappy/