On 11th March 2020, the World Health Organisation (WHO), declared the outbreak of the coronavirus disease in 2019 (COVID-19) a pandemic. Hong Kong (HK) reported their first case of COVID-19 on 23rd January 2020 and since then widespread measures have been introduced to reduce the spread of the virus: social distancing, compulsory mask wearing, cross-border travel bans, mandatory quarantine regulations, flight bans and school closures. In the past two years, face-to-face classes have been cancelled at least 4 times, for months at a time. (The effects that this is having on our youth is yet to be explored, but let’s save that for another article).
Few of us would have imagined that, two years on, we would still be experiencing escalating numbers of infections and deaths and the continued social distancing restrictions. Although, HK has not (yet) experienced the mass lockdowns that have taken place in other countries, there have been a number of measures in place that have affected the lives of many including: closure of playgrounds, gyms, beaches, spas, bars; limited dining hours; restricted number of diners; mask wearing while exercising outdoors…the list goes on.
Crucially though, there seems to be an underlying fear, not so much the fear of the virus, but the fear of infecting vulnerable family members and of course, the very real fear of being separated from family members should one of you test positive. Moreover, the constant changes in mandatory quarantine requirements, flight bans and limited quarantine hotel rooms for inbound travellers adds to the underlying stress. After two years of this underlying fear and stress, it is not surprising that people are tired.
WHO (2020) defined pandemic fatigue as “demotivation to follow recommended protective behaviours, emerging gradually over time and affected by a number of emotions, experiences and perception”. Perhaps Hong Kong’s apparent success did lull people into a false sense of security – certainly the low infection rate, prior to omicron, seemed to discourage many from having the vaccination. But I feel that the people of Hong Kong have a different type of fatigue, something more akin to emotional exhaustion.
What is emotional exhaustion?
Emotional exhaustion is a state of feeling emotionally worn-out and drained as a result of accumulated stress from negative or challenging events in life that just keep coming. Those experiencing emotional exhaustion often feel as though they have little power of control of what happens in life. They may feel helpless or trapped in a situation. Emotional exhaustion includes emotional, physical and performance symptoms and although people experience emotional exhaustion differently, generally symptoms include:
• Anxiety
• Absentmindedness
• Apathy
• Depression
• Feeling hopeless
• Feeling powerless or trapped
• Irritability
• Irrational anger
• Increased cynicism or pessimism
• Lack of motivation
• Difficulty concentrating
• Nervousness
• Tearfulness
• Fatigue
• Sense of dread
• Headaches
• Changes in appetite
• Sore muscles or muscle tension
• Failing to meet deadlines
• Lower workplace commitment
• Performing work duties more slowly
“When you can’t control what is happening, challenge yourself to control the way you respond to what is happening. That’s where your power is.”
Humans have an essential need to feel in control of their own lives, and when this autonomy is threatened, stress levels increase and motivation is easily lost. The first tip given to combat emotional exhaustion is to remove the stressor. But often this is not possible. And so, as with COVID-19 and the current restrictions, when removing the stressor is beyond your control, it is important to focus on the things you can control…your response to the challenge. This small change in thinking can have a big impact on your physical and emotional wellbeing.
Strategies to reduce emotional exhaustion include:
• Adjust expectations as needed
• Add some structure to your days
• Set boundaries with the people in your household
• Prioritise self-care, especially sleep
• Eat a healthy, balanced diet
• Exercise regularly
• Limit alcohol consumption
• Connect with a friend
• Practice mindfulness to engage in the present moment
• Get professional help if and when you need it
Find those Silver Linings (Post-adversity growth)
Despite the negative sequelae of COVID-19 on mental health, research has begun to document positive psychological effects of the pandemic. Although I prefer to use the term post-adversity growth, the psychology literature on post-traumatic growth (PTG) suggests that some people report positive psychological changes after experiencing a traumatic event. This concept does not deny deep distress, but rather suggests that adversity can unintentionally yield changes in understanding of oneself, others and indeed, the world. Growth arises from the way the event is processed, not from the event itself, and leads individuals to recognise their vulnerability and what they can and cannot control, and to reassess their personal priorities. This leads to the revision and development of new psychological and philosophical beliefs and stimulates growth across three domains: self-perception, interpersonal relationships and life philosophy.
The following areas of growth have been reported to arise from adversity:
• Greater appreciation of life
• Greater appreciation and strengthening of close relationships
• Increased compassion and altruism
• The identification of new possibilities or a purpose in life
• Greater awareness and utilisation of personal strengths
• Enhanced spiritual development
• Creative growth
This was seen in my recent studies exploring the psychosocial consequences of mandatory quarantine and COVID-19 for expatriates in Hong Kong where people found new ways to connect, appreciated slowing down, reassessing priorities and finding time to develop personal and life skills (see word cloud below).
