Why are we prone to fatigue, burnout this pandemic and what can we do about it?

Have you noticed that you've become prone to burnout since the pandemic started?

Clinical psychologist Jade Ibhar Cuambot has explained why this may be happening to some people during this time.

In an interview with GMA News Online, Cuambot said it was because for these people, an invisible boundary had been crossed.

For instance, prior to the pandemic, people left their workplaces and rested at home, which they considered a safe haven.

Since the start of the health crisis, however, many professionals brought their jobs in the comfort of their homes, which they now associated with work and stress.

"Before, when you go to your home, it's like a safe haven, you know the moment you enter the room wala ng trabaho dapat. But that's the boundary that was crushed down during the pandemic," Cuambot said.

"Right now, hindi mo na alam kung anong gagawin mo sa kwarto mo. Is it still a resting place? Is it still a safe haven for you? Or is it a place that you associate with stress already?"

The psychologist said this situation made people more prone to fatigue or burnout.

"Kasi 'yung dating idea nila ng home, ng safe haven, is naa-associate na rin nila ngayon sa idea of stress, of working, of studying so hard, something like that, so it does make sense now why currently a lot of people get easily burnout because of the quarantine," he said.

With this setup, people get disoriented when they work or study at home because the breach of the so-called barrier is affecting them.

"Maraming tao ang hindi na nila alam kung ano ang uunahin or gagawin," Cuambot said.

"On and off switch, that when you enter a classroom, student mode ka. But in your home you don't know which role you will pursue: are you a student? Are you a child? Are you a sibling?"

The psychologist gave an example. "Minsan nasa gitna ka ng online class tapos 'yung nanay mo kakatok, uutusan ka. You don't know what to do anymore."

How to know if you're starting to get burnout?

According to Cuambot, one thing that is easy to identify is one's mood, which falls under the emotional sign.

"A lot of people, before reaching the point of burnout, grabe na 'yung mood swings nila. Irritable," he said.

"Highly irritable … when you are in the zone and then let's say for example your mom or your brother or your sister or any family member nags you off, you know usual asaran, kamustahan, you easily snap out."

He said a sudden and unusual mood shift could be a sign that one was under a lot of stress.

Another sign, a psychological one, that someone might be stressed is when they become an overthinker, a pessimist, or when they feel hopelessness.

A behavioral sign, meanwhile, is when someone gets disoriented with their routines for work or school because of other aspects in their life.

Cuambot said sometimes the stress could become somatic and manifest in the body.

"Kapag naii-stress ka sumasakit minsan yung likod mo, sumasakit yung batok mo, sumasakit 'yung ulo mo ... the pain the person is experiencing is psychologically related and not because of any medical condition."

Is it possible to bring back that barrier?

While it's possible to bring back that boundary, Cuambot said it may be challenging for those who belonged to the middle socio-economic population.

If a person has several rooms in their house, they can easily separate the rooms where they work and sleep, but for many working Filipinos, that is just not the case.

However, Cuambot said people who had such dilemmas could try developing new routines or create small barriers within their homes.

"Maybe it will be best, let's say for example, if you do not work on your bed," said the psychologist.

"Maraming tao ang guilty sa ganyan, they study and they work on their bed, that's why 'yung boundary na naa-associate natin sa bed natin, mahirap na hindi na natin alam."

He said based on his observation, those who used their bed only for sleeping fell asleep faster, while those who also worked on their bed still had their jobs in their minds unconsciously even during bedtime.

"Find a particular area only for your work and find a particular area only for your resting," Cuambot said.

Another solution is making a daily schedule and establishing a new routine that works best for you.

If you are staying with your family, it is best to communicate with them about your schedule.

"Inform them of your schedule when are you available to be bothered to be asked for house chores,” said Cuambot.

"That will be a viable option that will allow you to do your routine and at the same time build your boundary within the home."

What can you do to cope with fatigue?

The psychologist recommended self-care, which he said was basic advice but oftentimes not practiced.

"Nakalahati na sila sa gagawin nila, they still do not want to practice self-care as a form of reward," he said.

"Bakit? Kasi sasabihin nila eh, 'sir kasi parang nakaka-guilty yun eh.'"

Cuambot said some people had a mindset that if they had unfinished tasks, they couldn't take a break yet.

"But the thing is responsibilities will never go away," he said.

"What’s important is that you also give some time for yourself so you can give your 100 percent in doing and finishing these kinds of activities," he added.

"It's just a matter of life-work balance kung maari, because at the end of the day, I guess that's the root cause of burnout."

The clinical psychologist said "self-care is something that you should do to replenish your lost energy to take away your mind from the stress you are experiencing, may it be from work, from acads, or from other aspects of your life."

He said self-care should be done genuinely.

"The thing is you need to do it by not thinking other stuff as well, lalong lalo na 'yung mga nagpapa-stress sa'yo," he said.

"That's one thing we need to all learn. Have that mindset that if it's already 5 p.m., tapos na ang trabaho ko."

Cuambot also said that after working hours should be spent as "time for yourself, for your family, and your personal hobbies."

How to know when to seek professional help for your mental health?

Cuambot said there were hundreds of stigmas against mental health in the Philippines because the country had been viewing medicine from a one-sided lens.

"Kapag kumpleto ang legs, arms, daliri ng isang tao, healthy siya. Kapag wala siyang sugat, physical bruises, healthy siya," he said.

"That's how people see it. Kapag kumpleto ka, wala ka namang sugat, wala ka namang stitches sa katawan mo, eh OK na OK ka pa."

However, Cuambot said "there are some disorders or some illnesses that you cannot see with your eyes alone because sometimes it is intrinsic. It is psychological in nature and not physical only."

First and foremost, he said people should undergo regular mental checkups like we do with our physical health.

According to Cuambot, there are four Ds to look out for to know if someone is suffering from a clinically psychological condition and needs professional help.

1. Distress. The psychologist said when a person had high levels of stress that they couldn't do anything productive and had the tendency to suddenly break down and cry, it was a sign of distress.

2. Dysfunctional. Being dysfunctional and not being able to do their job, attend school, or contribute in their community was also another sign.

3. Deviance. When a person starts breaking rules or norms, it falls under deviance which is a negative reaction to stress.

4. Dangerousness. Another sign is when a person practices self-harm, which is meant "to escape the psychological pain and divert to physical pain."

"And the other one is they feel numb, they already feel numb that's why they practice self-harm to test na 'nakakaramdam pa pala ako,'" Cuambot said.

Dangerousness toward other people also falls under the last D.

Cuambot said a person didn't need to have all four Ds before going to a doctor. As soon as someone feels distress, or the first D, they should already seek professional help. – RC, GMA News

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