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Top 5 Tips for Dealing with Pandemic Burnout

Have you found yourself being click-baited into reading articles about pandemic burnout? Is that what’s happening to you right now? It seems like everyone is talking about pandemic burnout, but few people are really discussing how to move beyond the burnout. At the Center for CBT in New York City, we can help you develop skills and strategies for managing pandemic burnout. Keep reading to learn some basic tips for dealing with the stress, frustration, worry, and everything else coming your way.

What is Pandemic Burnout?
Right now, it feels like things are getting better, so why are we all feeling burned out now? For a lot of people, it’s all about frustration. Dealing with difficult situations is often made easier by the fact that they are temporary. With the COVID-19 pandemic, we’ve been told for more than a year that this is a temporary situation, but every time things seem to get better, something new seems to go wrong. It’s hard to see the light at the end of the tunnel when it feels like we’ve exited the tunnel so many times only to find ourselves in the dark again. We are frustrated. We are tired. We are running out of stamina and resilience to just get to the next step, and that’s okay!! If you’re starting to feel this burn out, take a deep breath. Really. Do it. Alright, now, keep reading to find out some tips to help you keep going because we will get through this.

1 – Stop Doom Scrolling – Seriously, Stop It!
We are all guilty of this one. We want to stay informed, but it’s hard to bombard our brains with so much negative information. If you’re reading nothing but bad news articles about the pandemic, civil rights issues, job instability, and all the other problems we’re all facing, it’s time to set some parameters. Maybe you only read or watch the news for an hour a day. Maybe you make an effort to read or watch one piece of good news for every piece of bad news. Find something that works for you and stick with it. There is a lot of bad going on right now and staying informed is good, but make sure you’re not overdoing it.

2 – Talk!
The Center for CBT in NYC team is here for you if you want to talk to a professional about the stress and burnout you’re experiencing. You can also talk to family and friends. You’d be surprised how much better you’ll feel by just articulating some of your stress. Don’t forget to talk about some good stuff too!

3 – Try to Reclaim a Slice of Your Old Normal
Some of us were always work from home professionals who rocked sweatpants on the bottom blazer on the top looks every day for video chats – even before the pandemic. If this was a change for you, maybe consider going back to getting up early, showering, and getting dressed for the day. So what if you don’t have anyone to impress but your pets or your kids? Just reinstating some of your old habits can help you feel a little more normal.

4 – Self-Care Matters – But it Doesn’t Have to be Face Masks & Bubble Baths
We’ve all probably had someone in our lives encouraging us to make time for self-care. We’ve definitely seen pictures of all of our friends in silly moisturizing face masks on social media, so hearing one more person telling us to prioritize self-care sounds like white noise. Unstop your ears for just a second and hear us out on this. Self-care really does matter, but it’s not always about putting on cozy PJs and slathering your face with the latest moisturizing mask. Instead, do what makes you feel better, and most importantly, give yourself permission to prioritize time for self-care. Whether that looks like reading a good book, going for a walk, planting a garden, or taking a nap. If you’ll feel better able to face the day after you do it, that’s self-care.

5 – Plan for the Future – But Make the Most of Today
This one probably sounds equal parts sappy and simple, but it can really help you to make time every day to think about what you’re going to do in the “after” times when we can put the pandemic behind us, and to take a moment to show gratitude for the time you have. Plan a post-pandemic get together. Start saving for a dream vacation. Do whatever makes you feel more helpful for the future, but take advantage of the time we have available to do that planning with loved ones. Stay in touch, stay connected, and stay grateful for what we have while looking forward to the future.

Bonus Tip – Visit Your Therapist
Still feeling overwhelmed? We get it. If you need a little more time in a safe space for real talk about pandemic burnout, don’t hesitate to reach out. Our knowledgeable therapists can help you tackle the challenges of pandemic burnout and whatever else is going on in your life.

Photo by Daniela Constantini from Pexels


What Should I Do Next?

When you’re ready to begin therapy, we hope you’ll consider contacting The Center for CBT in New York City. We offer a safe space where you are free to be who you really are and express yourself and your values authentically. We embrace, value, and welcome people of all sexual orientations, genders, and racial identities. The Center for CBT in New York City makes beginning your therapy journey simple. You can get started any time by completing our online consultation request form. One of our team members will be in touch within 24 business hours to answer your questions.

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