Building up resilience

Volume 25.5

The Federal and Provincial government's response to the pandemic last spring changed how many Canadians live their lives in fundamental ways.

For many individuals, the lines between personal and professional roles and spaces became blurred. While the transition had some positive benefits, it also led to higher levels of fear, uncertainty, stress and loneliness.

Health professionals told us to focus on self-care activities to help us deal with the situation. The idea was that if we took care of our physical, emotional, social, and spiritual needs, the temporary health and safety measures in place would be easier to handle. We just had to be patient.

And summer came. Restrictions were loosened, the weather cooperated, and we saw that the lockdown succeeded in flattening the curve. After months of restrictions and sacrifice, life started to feel a bit more normal.

Then fall arrived, and we all realized the crisis was not over. With back to school, return to the workplace, more time indoors because of cooler temperatures, and regular seasonal illnesses starting up again, we entered the anticipated "second wave" of the virus.

And many of us are just… tired.

"My family and I worked together on some home projects and minor renovations. It helped us stay active on the weekend, connect, and not feel like we are missing out on our usual weekend activities."

Pandemic fatigue

We have heard a lot about "pandemic fatigue", which means feeling burnt out from the ongoing public health measures in response to the pandemic. Symptoms include feeling restless and irritable, having less motivation or concentration, and withdrawing from others. It could also lead to poor sleep and nutrition, or to being less vigilant about safety measures.

How true is this in your world? Or for your loved ones, and others? It makes sense – we have made many sacrifices to flatten the curve, and now it feels like we are back at square one.

"We used web-based technology to connect with family and friends. We realized that social connections do not need to be face-to-face."

From Survive to Thrive

As we face this second wave, following public health advice (wash hands, wear a mask, keep a distance of 2 metres) and self-care are still vital. For some though, it is no longer enough.

As our view of the pandemic shifts from a temporary event to a longer-term one, a similar shift needs to happen in how we see self-care. Yes, we can keep adding it to our schedule to reduce stress, but we also we need to shift to a lifestyle that continuously brings satisfaction and fulfillment, regardless of the circumstances. This shift is important because it can stop us from feeling as if our lives are on hold, and lets us focus on living life fully, despite the global pandemic. Let's call this new mindset second wave resiliency.

Second Wave Resiliency

To build our resilience during this second wave, take an honest look at your self-care habits. At this stage of the pandemic, many routines have been established – some healthy, some less so. It is helpful to ask: What is working for me? Where am I doing well? Where do I need to focus moving forward?

How am I doing? | This short self-screener can give a snapshot of how you are doing right now.

1. Sleep quality and quantity

  • Think about any changes to your sleep patterns. How long does it take you to fall asleep? How deep is your sleep? How long do you sleep?
  • My sleep habits are the same as what I normally need to feel rested

The goal here is to prioritize positive sleep hygiene to lower your levels of stress.

2. Nutrition and regular meals

  • Think about how the pandemic response is affecting your nutrition. Are you eating regular meals and snacks? Are you drinking enough water? How healthy is the food you are eating?
  • I am eating and drinking enough throughout the day

Be mindful of what and when you eat and drink throughout the day. Limit alcohol, nicotine, caffeine and sugar consumption.

3. Focus and Concentration

  • Self-reflection helps give context about your current state of mind and wellness. Take the time to shift your focus throughout the day to help your concentration and focus on the moment.
  • I am aware of my ability to concentrate and shift my focus

Thinking too much about the past or worrying about the future are signs that your focus and concentration may need some attention. Practicing mindfulness and meditation may be helpful.

"Juggling work and homeschooling was beyond stressful. I had to remind myself to stay in the moment and not think of 'what if's'. It's how I kept anxiety in check most days."

4. Self-care breaks

  • Mini-breaks can be as simple as shifting your focus, taking a short walk, meditating or mindful breathing, or anything else that lets you to take a moment for yourself.
  • I am mindful of my physical and mental needs throughout the day

Be deliberate in your day to find a few minutes here and there to mentally or physically reset.

"Nature walks/hikes helped me connect with nature, get some exercise and get my mind off work stress. This activity is now part of my routine".

Putting it together

Now look at your results. Do any areas need improvement? If you aren't sure where to start, look at online resources like LifeSpeakand Wellness Together Canada, contact the Employee Assistance Program, or reach out to friends and family for support.

By reflecting on and understanding how you are currently doing, you get a better idea which lifestyle changes can help you build resilience. Remember, small actions can have a positive effect. Actions create habits, and habits create routines that will enrich your life in the long term.

We are still in the pandemic together, and by looking out for ourselves, we are in a better position to support our loved ones, our community, and make it through these difficult times.

To access confidential psychological support services,
contact the EAP at 1-800-268-7708,

or, for the hard of hearing, at 1-800-567-5803.

www.healthcanada.gc.ca/eas

LifeSpeak, a wellness digital platform, is also available for tips and information on a variety of subjects as well as COVID. The platform is accessible through the website and the app.

For more information contact your internal EAP representative.