Covid fatigue, also known in popular media as pandemic fatigue, does not involve being physically tired. Rather, Covid fatigue is a complex group of emotions that involves any combination of the following:
- Boredom
- Loneliness
- Sadness
- Frustration
- Anxiety
- Fear
- Anger
- Resentment
It is important to realize that most of us will experience one or more of these emotions at different times throughout this challenging pandemic. This is normal and to be expected. Covid fatigue is only problematic when it leads to undesirable behaviors and actions that violate public health recommendations. For example, people who feel lonely and bored might seek out large social gatherings like large parties or crowded bars. People who feel anger and resentment at local health recommendations or restrictions might reject social distancing or mask guidelines.
As we head into the colder months and with the holidays approaching, it is more important than ever to combat Covid fatigue with strategies that will work.
Cognitive restructuring is one of these strategies. Cognitive restructuring is comprised of a group of techniques learned in Cognitive Behavioral Therapy (CBT) that help people notice and change their negative thinking patterns. Cognitive restructuring can help with interrupting and redirecting the negative thought patterns that can be associated with Covid fatigue, just as it does with thoughts related to anxiety, depression, and other mental health related problems.
Here are some key cognitive restructuring takeaways that can be helpful to anyone looking to change the way they look at things.
Self-monitoring
CBT therapists recommend keeping a thought record, or a journal, to write down details of the situation and the feeling(s) that accompany certain thoughts. Over time, this type of record will help discern thought patterns and provide clues as to what situations might trigger certain thoughts. For example, a bored and lonely teen who was told the concert they were looking forward to was canceled due to the pandemic might have a thought record that looks something like this:
Situation
Ariana Grande concert cancelled due to Covid-19 pandemic
Thoughts
- “This is so unfair. I have been looking forward to going to this concert all year.”
- “Covid-19 is always ruining everything.”
- “I can never have any fun or see my friends.”
Feelings
- Frustration
- Anger
- Depression
- Hopelessness
Thoughts on trial
Putting thoughts on trial means examining and questioning the accuracy of the thoughts. For example, the first thought “This is so unfair. I have been looking forward to this concert all year” appears pretty balanced and based on fact. However, the next two thoughts include words such as “always” and “never” which can be clues that indicate the thoughts are extreme. Is the pandemic really making it so this person has absolutely no fun? Do they never see their friends in any context? Not likely. Here are some questions to ask when putting thoughts on trial:
- Is this thought based on emotions or facts?
- What evidence is that this thought is accurate?
- What evidence is there that this thought isn’t accurate?
By examining and challenging the accuracy of thoughts related to Covid fatigue, we can begin to determine which ones are useful and which are exaggerated or extreme.
Change it
The final step in cognitive restructuring is to modify the thought. The ultimate goal of cognitive restructuring for negative thoughts related to Covid fatigue is to help find accurate and alternative thoughts that do not generate as intense of an emotion or trigger unhelpful behavior.
In the example above, generating alternative thoughts might include:
Situation
Ariana Grande concert cancelled due to Covid-19 pandemic
Thoughts
- “This is so unfair. I have been looking forward to going to this concert all year.”
- “I’ll have to think of a safe way to hang out with my friends and watch the broadcasted concert instead. It might not be as amazing, but I will still have fun.”
Feelings
- Frustration
- Dissapointment
Thus, it is OK that the person feels disappointment that the concert is canceled. The thoughts about the situation are balanced and more rational. As a result, their feelings will match the situation in a more reasonable way.
Although anyone can use cognitive restructuring, many people find it helpful to collaborate with a CBT trained therapist for a comprehensive and tailored approach. A therapist can help notice thought patterns and help point out when a thought is irrational or not helpful.
If you are having a hard time with Covid fatigue and find yourself becoming depressed or overly anxious about situations, it may be helpful to talk to a therapist about how CBT and cognitive restructuring can help.