Stress and Crisis Fatigue: 16 Strategies To Help You Cope

COVID-19, Crisis Fatigue, Stress, Change and Challenges

If you’re feeling a lot of stress these days, you may be experiencing crisis fatigue. So far this year (2020), we have experienced:

  • The COVID-19 Pandemic
  • Protests (both peaceful and violent)
  • Unprecedented stock market fluctuations.
  • Heightening political rivalry prior to the November election.

You may recognize the four stages we go through in response to a crisis according to psychiatrist, Dr. Petros Levounis:

  • The heroic phase: People get together and there is a lot of action around what needs to be done during the crisis.
  • The honeymoon phase: During this phase, people are feeling good about being a part of this community of “action-takers.”
  • The disillusionment phase: This is the phase we are in now. People are experiencing the negative emotions triggered by fear, frustration and the uncertainty of when things might return to normal. This is when crisis fatigue sets in.
  • Recovery and rebuilding after the crisis has passed.

Short Term Stress vs Long Term Stress and Crisis Fatigue

 During the short term, our adrenaline-charged biological response of fight-or-flight serves us well, providing the impetus needed to take action. It is one thing to have occasional stressors that raise your blood pressure a bit, cause difficulty sleeping, contribute to over-eating or under-eating, and back or neck pain from muscle tension. Most of us have figured out ways to get those things under control.

But when stress becomes chronic, lasting for weeks, months or even years, our bodies don’t fare so well. We are bogged down in inaction with our bodies stewing in the adrenaline and cortisol generated by anxiety. All of this leads to crisis fatigue accompanied by heightened emotions such as anxiety, anger, fear, and/or extreme sadness. This process can take a significant toll on your health.

Strategies for Stress and Crisis Fatigue

There are many things you can’t control in these times of multiple stressors. But there is always one thing you can control: your response to the situation.  A take-charge approach, a positive attitude and proactively taking steps to reduce your stress levels can protect your greatest asset of all—your health. Here are some tips to get you started:

Cognitive-Behavioral Strategies

  1. Check out your self-talk. We sometimes magnify the stressful impact of a situation with our own negative self-talk. What you tell yourself about your situation can have a powerful effect on your physical and mental well-being. Sometimes a “wait and see” attitude is the best.
  1. Focus on “the good stuff.” No matter how bad things get, there is always good stuff—our health, our loved ones, the beauty of a flower in bloom.
  1. Stay connected with positive people who boost your spirits rather than the “ain’t it awful “ crowd.
  1. Avoid being “glued” to the TV. Keeping up with the news is fine, but don’t over-do. Pick one or two times a day to spend a few minutes catching up on the news. Choose your sources wisely.
  1. Remember the serenity prayer. “God grant me the serenity to accept the things I cannot change” is very good advice in these times of uncertainty. You can’t prevent or change certain stressors, so the healthy alternative is acceptance and making the best of a tough situation.
  1. Make time for self-care. You are doing everything you can to make your situation better. Now it’s time to reduce your stress by taking time for you, whether it is a long, hot bath or a quiet walk in the woods.
  1. Strive to replace emotions of anger and hatred with genuine feelings of appreciation and love. Perhaps the most promising strategy of all would be for each of us to adopt this Covenant proposed by Buddhist author Larry Ward

    I stand up for you.

    We stand up together.

    And that is how we do it.

    I care for you.

    You care for me.

    We care together.

     And that is how we do it.       

    You stand up for me.

Healthy Lifestyle Strategies

Healthy Lifestyle Strategies

  1. Exercise on a regular basis. Physical activity plays a key role in reducing stress.
  1. Eat a healthy diet. Your body needs nutrition to be at its best.
  1. Get enough sleep. When you are well rested, you are better able to handle stress.
  1. Limit caffeine and sugar. Caffeine can increase anxiety and interfere with sleep.
  1. Cut down on or avoid alcohol and other drugs as well as cigarettes. These forms of self-medicating are only a way to avoid dealing with the issues at hand.
  1. Avoid over-eating or under-eating.

Relaxation Strategies

  1. Try belly-breathing. When you breathe slowly and deeply, you gradually achieve relaxation of your body and then your mind.
  1. Practice meditation. Consciously quieting your mind for 15 minutes a day shows great promise for the relief of stress and anxiety. If you’re new to meditation, check out HeadSpace. 
  1. Practice Mindfulness. Mindfulness is the psychological process of purposely bringing one’s attention to experiences occurring in the present moment without judgment.

In Summary

There are many steps we can take to combat “crisis fatigue.” If you find none of these steps helpful, however, the American Institute of Stress suggests that you consider talking with a mental health professional. NAMI is always a great resource. In many cases, the right kind of guidance and direction, even for a short period of time can get you back on track for a happier, healthier life.

May you be happy, healthy and safe!

Donna