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.

Dealing with Burnout

Typically this time of year, we are left feeling the symptoms of burn out: stagnant, sluggish, depleted, and drained from the energetic nature of summer. Burnout is not always necessarily caused by overworking or a stressful job; there could be other factors at play. These could include your lifestyle, personality, perception of the world, or even what you do in your downtime.

It is common for any one of us to have days where we feel tired, overloaded, or under-appreciated, but if you’re feeling like this everyday — you are most likely burnt-out. Signs may be subtle at first, but long-term burnout can lead to insomnia, substance abuse, heart disease, high blood pressure, and vulnerability to illnesses like colds and flu.

So, how can you mitigate these feelings of burnout?

• Shift your Perspective: Changing the way you look at things will cultivate a greater sense of personal control. What parts of your life bring you joy? Trust in your ability to navigate

• Focus on Meaning: Pursuing tasks you find important allows you to be more present in your life. Connect your current task to a larger goal in order to shift your focus to why the work matters to you.

• Prioritize Mind-Body Wellness: It’s essential to take care of your entire being — mind, body, and spirit. Prioritize healthy sleep habits, movement, nutrition, and activities that nourish your soul and creative side, like meditation, journaling, painting, or yin yoga.

• Seek Out Connection: Finding connection and developing rich interpersonal interactions with others is so important. Often, socializing is the first thing to go when we burnout, but when we find our community, we’re able to offer each other support and advocate for solutions.

If you’re feeling burnt out and need support, reach out to us for a free consultation!

References:

Knight, Rebecca. “How to Overcome Burnout and Stay Motivated.” Retrieved from https://hbr.org/2015/04/how-to-overcome-burnout-and-stay-motivated?ab=at_art_art_1x1.

“Stress Management: Burnout Prevention and Treatment”. Retrieved from https://www.helpguide.org/articles/stress/burnout-prevention-and-recovery.htm.

Valcour, Monique. “Beating Burnout.” Retieved from https://hbr.org/2016/11/beating-burnout.

How Stress Affects Your Body (+ Mind)

Modern life is fast-paced, busy, rushed, and full of activity. Although we might not realize how stress is affecting our health, it has certainly become a habitual part of our lives.

The last year and a half has brought a lot of uncertainty, grief, and anxiety— just to name a few. There is a lot going on across the world, and we have a lot that we’re carrying on our shoulders. It’s difficult to even begin to comprehend what we are living through. Most of us are wondering — is it safe for me to go back into the office? How will I manage my time when life goes back to “normal”? When even will things go back to “normal”? How do I support my family? What are my boundaries and how are they getting crossed? What am I willing to tolerate for my mental health?

Combine living through a pandemic with living in the Information Age, you’ve got a recipe for exacerbated stress and worry. Stress symptoms can go unrecognized for quite some time, and you could be thinking illness is to blame. Restlessness, obsessive thinking, insomnia, weakened immune system, heart problems, poor eating habits, digestive issues, low libido, acne, depression, anxiety, and lack of productivity are all common signs of stress taking a toll on your system.

Parasympathetic vs sympathetic nervous systems

Activating your parasympathetic nervous system will help manage stress responses, fear, obsessive thinking, rapid heartbeat, or shallow breathing. The parasympathetic system regulates “rest and digest” functions and aims to bring the body to a state of calm. Think: how you feel when you spend time in nature, meditate, or play with animals. Your parasympathetic system helps conserve energy by slowing the heart rate and regulating bodily functions like digestion.

The sympathetic system controls “fight-or-flight” responses and prepares the body’s response to danger or stress-related activities, whether it’s good or bad stress. Think: stimulating the adrenal glands and getting a burst of energy to respond to that perceived danger. Both systems are part of your autonomic nervous system and have complementary functions that operate in tandem to help maintain homeostasis in the body.

What are you not digesting?

We take a lot in from the outside world. Long-term feelings of stress, worry, anxiety, restlessness, and racing thoughts impact the liver, spleen, and stomach causing increased acidity and inflammation in these organs. Stress causes clenching in the abdomen, which can then transfer to the stomach leading to acid and food being pressed upwards (rather than downwards)... commonly known as acid reflux.

Go play + get outdoors

Calm your sympathetic system by turning fear and stressful thoughts into joy and something fun. Watch a funny video or show. Play with your pet or with children. Ride your bike. Go for a 10-minute walk outdoors. Spend time with a friend who makes you laugh. Get out of your head and outside of your self.

Find your center

If you're feeling overwhelmed and your breath is shallow, pull inward to come back home to yourself. Practice taking long, deep breaths. This signals your parasympathetic system to reset and to calm the body down.

When we get out of our own way and out of our habitual behaviors, we create a space that is more self-reflective and at ease. The more self-reflective we are, the easier it is to find our center and be able to recognize when we’re uncomfortable. Deep healing can begin once your consciousness shifts to be more relaxed and open.

Go inward to go outward.

Contemplate

• What experiences have I not been able to digest?

• What am I holding on to that doesn't serve me anymore?

• When have I been obsessed with worry?

• What thoughts don't benefit me?

• How do I self-medicate for stress?

• What brings me back to my center?

• When have I felt gratitude for what I learned from an unpleasant experience?