Employee Assistance Program Newsletter

Hitting the pandemic wall - When the finish line still looks so far away

For many of us, the pandemic has created the race of our lives. In 2020, we started down a path that had no clear direction or distance. In the beginning, our pace was slow so we could learn how to safely navigate the twists and turns of the COVID-19 road and overcome the challenges of an unhealthy terrain. Now in 2021, the launch of a vaccination campaign has provided light on the trail so we now can see the finish line on the horizon. This has given us hope and encouraged us to increase our pace. The finish line is in view. Yet we are facing the challenges of vaccine availability and emerging virus strains, which we must overcome. And so we have to dig deep to find the strength and other supportive resources to overcome any other obstacles in the pandemic race.

The pandemic wall

“Hitting the wall” is a well-known term in the marathon running world. This occurs late in a race, when the runner has used up their stores of energy and is overcome with physical and emotional fatigue. Every step is an effort; the urge to quit is great. This typically occurs in the late stages of the 42.2 km race. Pushing through this can be so challenging, runners sometimes refer to the final 10 km as the “second half” of the race. Runners have ways of combatting these feelings, but ultimately, it comes down to a choice between giving up and pushing forward.

This is a fitting analogy of what we’re living through. The pandemic response has disrupted our lives; it’s been a year-long (so far) exercise in endurance. Parts of Canada have experienced deeper restrictions due to increasing numbers, and it almost feels like we’re back at square one. Though some may have adopted a give up mindset, the common reaction has been to dig deep to find the willpower to continue.

One impact of the pandemic experience is the normalizing of chronic stress. Fear, anxiety and stress seem to come from many places. Our new normal has placed many additional stressors and demands on day-to-day life. Separate from the fears of the virus’ effects, the pandemic response has created dual roles for many individuals. For example, those of us with school-aged children have had to support our children’s education while attending to work demands. Others may be supporting aging or chronically ill family members, many who are at increased risk. Caring for loved ones who are in need creates more layers of stress, guilt (of not doing enough), and worry. In a similar way, our need to stay up to date on the ever-evolving situation, health recommendations, case statistics or vaccine availability adds another layer of worry and stress, which can affect many aspects of our lives. This has had consequences. A Mental Health Commission of Canada study¹ found 84% of Canadians reported an increase in mental health symptoms (personal and family strain, and worry, anxiousness or fear).

So how can we keep our body and mind healthy enough to face this challenging reality while keeping our goal in focus – to make it over the finish line with our family, friends and colleagues?

Focusing on the right things

Too much focus on one’s internal world – the struggle, pain, and exhaustion – can intensify the suffering. For marathon runners, hitting the wall can become self-fulfilling in this way. Trained runners know they need to focus outwardly on what is around them, taking in the local and distant scenery. Another strategy is to focus on the sense of accomplishment after crossing the finish line.

The pandemic wall is no different. This experience is tougher when we focus on the negative and dwell on the difficult aspects of what we are going through. This is amplified if you hear the same negative or discouraging news repeatedly.Where you place your focus is within your control. Shifting your focus to how people are taking care of others, stepping up to help one another, or finding humour in the circumstances is a great way to balance out your experience, and provides another way to view the scenery.

You can start by thinking about the positive aspects of the current situation. For example, think about something you rarely had the time to do before the pandemic but that you can now take part in. Has the pandemic allowed you to spend quality time with certain people? Have you discovered new interests, like cooking or a hobby? Perhaps you now have more time to savour your first cup of morning coffee before your workday begins instead of dealing with a long commute.

Similarly, focusing on the time beyond the pandemic is a helpful way to shift your mindset. Try this: In a quiet place, with your eyes closed, take a moment to picture what it will feel like when the pandemic is over.

• How great will it feel to be finally past the pandemic?
• What is the first “socially-close” thing you are going to do?
• Who will you hug first?
• What project will you get to again which you’ve been putting off?
• What is one lifestyle change you’re going to continue post-pandemic?
• Looking back at this time, what about yourself do you think you’ll be most proud of?

Spend time here. Ask yourself these questions as many times as you need to. Soak up the thoughts, feelings and experiences. This provides meaning to the uncertainty, stress and struggle of the past year. We did what we had to in order to reach that finish line and all the great things that come with it.

¹ Mental Health Commission of Canada and the Conference Board of Canada Survey, June 2020.

Getting to the finish line

The end is in sight. This may be the most challenging time that you have faced, and it may feel like you are in the second half of this challenge. But the end is in sight. This is gut-check time. You may have experienced many losses, while also learning about yourself and others. At the end of all this, when we cross that finish line, the disruption, the stress, and sacrifices will have been for our loved ones or something else important to us. What will it be for you?

Tips to change your mindset:

• Spend time outside and in nature. Go for a walk.
• Put your phone down. Plan for times of your day when you’re disconnected from technology and media.
• Look into the distance.
• Pursue hobbies and activities that are unrelated to your roles at work and home.
• Maintain healthy routines. Remember: blue light (from your electronics) impacts sleep!
• Connect with others, about a variety of things. Have a balance of support and fun/positive oriented communication.