Are you feeling “pandemic fatigued” or burn out? Has your motivation, mood, or energy been negatively affected because the life you usually enjoy has been dramatically impacted by Coronavirus? Spending time with family and friends, working in an office with the coworkers you actually like, or going to social events have all been eliminated. If this sounds like you perhaps it is time to incorporate a self-compassion practice into your daily routine. You can relieve pandemic fatigue with self-compassion.
Before we understand self-compassion it’s essential to know what compassion means? It literally means to “suffer with”. When you have compassion for someone you feel moved by their suffering and your heart responds to their pain.
Self-compassion involves acting the same way towards yourself when you are having a difficult time, fail, or notice something you don’t like about yourself. So, having compassion for yourself is really no different than having compassion for others.
Here are five strategies to help you relieve pandemic fatigue with self-compassion and incorporate it into your life every day. There is no better time to start. Begin today.
MAKE TIME TO MOVE
Give yourself permission to take at least 30 minutes of movement. The movement does not always need to be a vigorous workout, although it can definitely can. It can also include going for a walk or even performing some gentle stretching and mobility work. Incorporating movement in your day can be an act of self-compassion.
BE MINDFUL OF YOUR THOUGHTS
Be mindful of what you are saying to yourself. Your thoughts matter and can impact how you feel; especially if they are critical in nature. Notice when you are being too hard on yourself or overly critical, and reframe these thoughts instead. As an example, if you are feeling bad that you did not accomplish something that you set out to do, tell yourself it is okay, and tomorrow is another day.
LISTEN TO MUSIC YOU LOVE
This might seem like an obvious one, but when life gets challenging and stressful, your thoughts, mood, and energy from that stress can get in the way of enjoying simple things you enjoy; simple things like jamming out to your favorite song in the kitchen or bathroom while you go about your daily activities. I invite you to play a song that brings you joy, and don’t be afraid to be a little silly, sing-along, and smile.
TAKE TIME FOR YOU
This is basically the theme behind all of the choices listed above. You might not take enough time for your own well-being when life gets challenging. That being said, I invite you to practice self-compassion, prioritize your own self-care and allow yourself to do anything that helps you feel restored and rejuvenated for the day or week ahead.
Meditate, journal, or think about the things you appreciate about yourself and your own efforts from today. If you are too quick to judge or be hard on yourself, part of cultivating self-compassion can be practicing self-gratitude on small moments you experience throughout the day. A self-gratitude practice is simple. Begin by writing down the things that you are most proud of, or what you appreciate about your efforts today. Pay attention to how you feel when you do this. If you pay attention to the positive emotion this brings up, it can help increase the likelihood you will practice this again.
Do you want the support of a coach to help you incorporate more self-compassion and self-care into your routine? Connect with me here today to start the conversation.
I am a National Board Certified Health and Wellness Coach (NBC-HWC), and Mindful Change Coach, with more than a decade of experience in helping people with behavioral change.
I have a Master of Science in Clinical Health Psychology and Counseling, a Bachelor of Arts in Health Promotion and Fitness Management, and a variety of fitness and wellness certifications. Additionally, I am an Experienced Registered Yoga Teacher with Yoga Alliance, Certified Health Education Specialist (CHES), ACSM Exercise Physiologist, and ACE Certified Personal Trainer.
As part of my company Dana Bender Wellness, I work holistically with people as they work towards improving their own self-care practices related to exercise adherence, stress management, resilience, and mindset. In my coaching practice, I offer private yoga sessions and personal training.