There’s no getting around it—it can be really tough to strike a good balance between your family, work life, and all the other demands that COVID-19 has brought upon us. During this uncertain climate, you may be feeling symptoms of burnout, such as exhaustion, frustration, and a numb feeling.X Fortunately, there are plenty of simple adjustments you can make to help you and your family be at your best.
StepsMethod 1Method 1 of 4:Spending Quality Time Together
1Help your family to stay socialized. When stay at home orders are lifted, schedule outdoor play dates with your friends and neighbors, which may help keep your spirits up. Find a nearby, outdoor area where you can mingle while still standing a safe 6 ft (1.8 m). Do your best to not hug or shake hands, and remind your children to do the same.XFor instance, you can meet in someone’s yard, or at a local park.Be sure to remain masked if you’re going out in a public area.
2Stop fights in their tracks so everyone can talk it out. Encourage everyone to stop fighting so you can figure out what the real issue is. Create a healthy discussion where your loved ones can express their thoughts in a healthy, open environment. Give everyone time to think about what’s happened before reaching some sort of compromise. At this point, remind your family members to keep having open conversations, which can prevent future arguments and possible burnout.XA lot of stress in your household can lead to burnout.For instance, if your kids are yelling over who gets to use the Xbox, stop the argument and encourage your children to listen to one another. Come up with a compromise, like how each child gets to play for 30 minutes before letting the other play.
3Set aside time to play with your kids. It can be really easy to get distracted by chores, work, and other obligations. Still, make an effort each day to spend some quality time with your children, whether it’s playing catch outside or watching a movie together. When you’re stuck at home, there are a lot of valuable opportunities to bond with your kids, which may reduce burnout.XFor instance, you can invite your kids to help you cook dinner.You can always schedule a family game night for the whole household.
4Make quality time with your partner a priority. Make time during the week where you have a “date night” with your partner. You can watch a movie together, set up a candlelight dinner, play board games, or do anything that involves you both spending quality time together.XWhen you’re not spending time together, leave sweet notes for one another.
5Reach out to your older relatives so they don’t feel isolated. Take time during the week to call or video chat with your older loved ones, especially if they’re stuck in a place without visitors.X Spending quality time with your loved ones may help you fight some feelings of family burnout.XExpert Source
Ni-Cheng Liang, MDBoard Certified PulmonologistExpert Interview. 23 October 2020.XTrustworthy SourceHelpGuideNonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.Go to sourceFor instance, you and your kids can have a standing appointment to FaceTime their grandparents every Saturday afternoon.Method 2Method 2 of 4:Caring for Your Mental Health
1Watch for signs of exhaustion and negative emotions in your household. Burnout is a pretty broad concept, and it can show up in different ways. You may be feeling exhausted, frustrated, or emotionally distant from your children as you try to adjust to the demands of the pandemic. Additionally, you may feel disappointed at yourself for not being a “perfect parent,” and more emotional throughout the day.XIt helps to understand how you’re burning out so you can better address it.For instance, frustration from family burnout may cause you to snap at your kids, or feel like nothing that you do is good enough.Some common signs of burnout to look out for are feeling drained, feeling like a failure, a lack of motivation, a negative attitude, and more.XTrustworthy SourceHelpGuideNonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.Go to sourceIf you’re a single parent, or a caregiver to a child with special needs, you may especially be at risk for burnout.X
2Check if you or your partner are having trouble making decisions. The COVID-19 pandemic has changed the way a lot of us do things, like ordering food versus going to the grocery store. Even if you don’t realize it at first, these small decisions can become stressors that lead to burnout. Keep emotional tabs on both yourself and your partner to see how you both are feeling. If small decisions are causing you a lot of exhaustion and frustration, then you may be suffering from decision fatigue.XRemember: as tough as things may be right now, the COVID-19 pandemic isn’t going to last forever. You and your family will get through this!
3Take breaks when you need them. Give yourself some time to breathe if the world around you is a little too overwhelming. Let your kids know that you’ll be stepping away for a second, but that you’ll be right back. During your break, get some fresh air or just sit in a quiet space for a few minutes so you can recharge.XAsk for help from other adults in the household to help care for children so you can take breaks when you need them.
4Participate in relaxing activities that help take your mind off things.XExpert SourceNi-Cheng Liang, MDBoard Certified PulmonologistExpert Interview. 23 October 2020. Choose activities like drawing or painting, which can really help you express yourself. You may also enjoy watching some funny videos, or calming down with a guided meditation. If you’re really looking to unwind, a warm bath may do the trick.XThere are a lot of different apps that offer guided meditations.If you prefer to get physical, you may enjoy following a yoga video.
5Focus on getting one thing done at a time. Think about everything that’s on your plate right now. It’s perfectly normal and understandable to feel overwhelmed during the pandemic, and you may not have the time or energy you once had before. Consider delegating some of your tasks to other people in your household, and dedicating your energy to a single thing you need to get done.XMental check-ins may not be very actionable, but they’re a great way to get a good read on how you’re feeling and coping.If you focus on accomplishing just one thing, you’ll feel a lot more in control.
6Join a peer support group. It’s not weak or shameful in any way to admit that you may need a little extra help. During the COVID-19 outbreak, you may not feel at the top of your game, which may be contributing to your sense of burnout. Search online for different support groups where you can talk about how you’re feeling. You may be surprised at how many people are going through the same thing as you!XFor instance, there are classes that can help you with your coping skills, along with other mental illness issues, like anxiety or depression.Method 3Method 3 of 4:Establishing Routines and Habits
1Create a weekly schedule for your household. Give yourself a schedule to follow, which may help your week feel a lot more manageable. Write down everything that’s happening throughout the week, then print out copies of the schedule you’ve made. Bring this schedule with you to work, or place it somewhere around your home, so you always know what’s going on.XThis is a great option for families with very busy schedules.
2Limit how often you watch the news. There’s a lot of bad news going on in the world right now, and COVID-19 is a scary thing to think about in general. Keep the TV off as much as possible so you and your children aren’t filled with unnecessary anxiety or negativity.X If you choose to watch the news, tune into reliable programs with factual info, instead of opinion programming.XThis includes cutting back how often you surf the internet and go on social media.
3Model good, emotionally healthy behavior for your kids. Your look to you as an example, even if you don’t realize it. Take time to break down some of the emotions you and your children may be feeling. Use these labels to help your kids understand your own mood swings, which you may have had due to burnout.XFor instance, you can say something like: “I was a little mad earlier, but now I’m a lot happier. It’s okay and normal to feel a lot of different things while we’re stuck at home.”
4Enforce boundaries for your work and family time if you work from home. Create a whole different routine for yourself so your personal life and work life don’t get entangled, leading to feelings of burnout. Get dressed in separate work clothes, and dedicate a specific area in your home to work-related things. At the end of your “work day,” hide your work items so you aren’t tempted to think about them. Additionally, change your clothes so you can transition back into your personal, family life.XLet your family know when you’ll be working, and when you’ll be available for family time.Method 4Method 4 of 4:Maintaining a Healthy Lifestyle
1Eat a healthy diet. Pick out a variety of nutritious foods that are great for you, which will keep you feeling your best. You may notice your overall mood and health are improved when you make healthy food choices for your household!XTrustworthy SourceHarvard Medical SchoolHarvard Medical School’s Educational Site for the PublicGo to sourceTry to get 5-9 servings of fruits and vegetables each day in a variety of colors.XExpert SourceNi-Cheng Liang, MDBoard Certified PulmonologistExpert Interview. 23 October 2020.Consider following the Mediterranean diet, which is known to help fight inflammation.XExpert SourceNi-Cheng Liang, MDBoard Certified PulmonologistExpert Interview. 23 October 2020.If you’re eating healthy foods that keep you in great shape, you may not feel as burnt out.
2Exercise for 30 minutes each day.XExpert SourceNi-Cheng Liang, MDBoard Certified PulmonologistExpert Interview. 23 October 2020. Choose an activity that gets you moving, whether it’s biking, hiking, or a simple yoga routine.X Try to get a half-hour of exercise each day, even if it’s through simple movements, like chores.XTrustworthy SourceHelpGuideNonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.Go to source Exercise will help keep you in great shape, which may help prevent family burnout.XYou can get exercise in a lot of different ways, like dancing or exercising during a commercial break on TV.XTrustworthy SourceHelpGuideNonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.Go to source
3Practice mindfulness so you can stay grounded.XExpert SourceNi-Cheng Liang, MDBoard Certified PulmonologistExpert Interview. 23 October 2020. Take time with your family to focus on what’s happening in the moment, instead of worrying about the future. If you notice a family member looking distracted or worried, try to coax them back to the present. You can practice mindfulness with fun, engaging activities, which may help improve your attitude and mindset in the long run.XA quick and easy way to ground yourself is to pay attention to the sensations of your feet against the ground. You can also focus on the sensations of your breathing, such as the influx of air through your nostrils or the rise and fall of your chest.XExpert SourceNi-Cheng Liang, MDBoard Certified PulmonologistExpert Interview. 23 October 2020.For instance, you can listen to “Twist and Shout” by The Beatles and jot down how many times you hear “baby,” “shake,” “twist,” and “shout” in the song.You can set a timer for 1 minute where everyone stares at one another’s shoes. Once time is up, you can describe everything you noticed.
4Get 7-9 hours of sleep each night. As an adult, do your best to get a good night’s sleep every night, so you can wake up feeling refreshed and ready to face the day. If you don’t get enough sleep, you may feel irritable and not at the top of your game.X If you have children at home, make sure that your grade-school kids get at least 9 hours, and your teens get at least 8 hours.X
