COVID Brain: How the COVID-19 Pandemic Has Affected Our Mental Health
Written by Isabela Romano
Graphics by Mahak Saxena
Just over a year ago, countries all over the world entered their first lockdowns in response to the emerging pandemic. Life as we had known it changed almost overnight with barely any time to process what was happening. These unprecedented times have forced us to quickly adapt in order to maintain some sense of normalcy. However, these adaptations have not been easy to make, and they fail to account for the drastic shift in mental health. Despite the fact that these adaptations were necessary, the demands of our society have not been accommodating, and have contributed to increased mental health problems.
After experiencing a full year of remote learning, I’ve come to realize that our brains are not designed to be so connected with technology. Whether it’s watching lectures or doing homework, I tend to spend more hours staring at a screen than I do sleeping. The most obvious issue with this is that it causes extreme mental fatigue, which can lead to the development of other mental problems.
Impacts of Mental Fatigue
Mental fatigue can impact many cognitive processes that are necessary for daily functioning and performance. When these processes are disrupted, it can significantly impair one’s ability to meet the normal demands of life such as self-care needs, family and romantic relationship expectations, and school or work obligations. In order to prevent other issues from developing, it’s important to recognize the culprits behind mental fatigue.
What many institutions have failed to realize is that remote learning does not automatically allow for more time to work on assignments and projects. Increased workloads have made it difficult to stay engaged, especially when the work doesn’t contribute to better comprehension of material. Although live lectures have allowed for some active engagement, it still falls short of students’ needs when too much busy work is assigned. In an asynchronous learning environment, there’s even more pressure to keep up with courses, though it’s easy to fall behind. Regardless of the type of online learning, many students find it difficult to listen to lectures, study, and complete assignments all in a timely manner nowadays. As a result, these tedious workloads are causing high rates of mental fatigue, especially in student populations.
So, what does mental fatigue look like?
Inattentiveness - Having too many things to focus on at once can make it difficult to concentrate. Exhaustion can also make it harder to focus.
Decreased energy/motivation - When expected to perform at full capacity for a prolonged period of time, it can lead to burnout. With little separation from school/work and home, it is especially easy to experience this.
Memory issues - When the mind is fatigued, it is harder to consolidate memories. If memories cannot be effectively consolidated, then it is much more difficult to recall something.
Chronic stress - While acute amounts of stress are normal and good for maintaining optimal cognitive performance, a chronic state of stress can lead to poor health outcomes such as depression, anxiety, cardiovascular disease, and stroke.
Overcoming Mental Fatigue
Dealing with mental fatigue can be very challenging, but it is possible to overcome. It’s also important to remember that we’re only human, and we shouldn’t be too critical of ourselves. Knowing your limits and enforcing structure can help alleviate symptoms of mental fatigue.
Take breaks - Pause from the screen on a frequent basis, and take the time to move around or simply relax. Going on a short walk is a great way to decompress both mentally and physically. As you gain more energy, try incorporating some of your hobbies during those breaks to maintain a healthy balance of work and play.
Think about your nutrition - Pay attention to what foods make you feel good and what foods don’t. Consider any food insensitivities, and incorporate balance with vitamin-rich foods.
Exercise - When you move your body, you release endorphins that make you feel good. Whether it’s once a week or every day, incorporating light exercise can actually energize you. This is especially beneficial for students who spend most of the day sitting.
Use a planner - For those who need a detailed schedule to stay on track, try using an hourly planner and limit yourself to doing 1-2 things per hour. Include time for breaks, and establish a time to stop working for the day (preferably in the early evening). If you tend to be forgetful, use phone reminders and/or sticky notes. Don’t forget to schedule yourself enough time to sleep too! Side note: If you are overwhelmed by the amount of things you need to do, you can also break down tasks and color code them by their priority each day or week.
Utilize accommodations - Many institutions offer accommodations for students with various challenges. This can be useful for those who might need extra time on assignments or need distraction-reduced exams.
Find a new source of motivation - If you have a long list of things to do and are unsure of where to start, it may be helpful to pick the simplest task first. Once you’ve finished that task, take a moment to enjoy the gratification you feel from accomplishing something. Then, use that momentum to increase your intrinsic motivation, and use that as a source of motivation.
While this list provides some helpful ideas for those struggling to improve their mental health, there are many other useful resources available. With patience and perseverance, it is possible for anyone to overcome. If there is one thing this past year has taught me, it is that humans are resilient by nature. This year has not been easy by any means, but the fact that we are still persevering is something we should take pride in. Try not to compare yourself to how you were doing before the pandemic, but rather give yourself validation and recognize what you have been able to accomplish. It’s okay to accept the difficulties and setbacks, but there is a silver lining in almost everything. Remember that you’ve faced challenges before, and you can do it again.