The COVID-19 pandemic has probably changed the way you work, whether you’ve gone back to the office or working from home. Fear and anxiety can be overwhelming, and workplace stress can lead to burnout. How you cope with these emotions and stress can affect your well-being and that of the people you care about, your workplace, and your community.
In the midst of a pandemic, looking after your mental health while working is critical. A point previously highlighted by Adena Johnston is how it’s important to recognize the signs of stress, anxiety, and fatigue. Only then can you learn how to cope and manage your emotions and stress.
Here are some effective ways to keep your mental health in check during the pandemic, especially if you’re working from home.
Maintain a regular schedule
Establish a routine and create a regular schedule every day. Choose a particular space in your home for your workday and make sure it’s kept free from distractions.
You should also include periodic breaks in your schedule, as these are your mental breaks that would help in restoring energy. Take a moment to just breathe. The breathing exercises listed by Pain Free Working can come in handy for when you’re feeling stressed out. Try doing the Lion’s Breath, where you breathe in and out repeatedly for equal counts before inhaling deeply through the nose, then exhaling with your mouth wide open and tongue sticking out while making the sound “haaaaaaah.” Though it can feel a bit silly, repeat this sequence several times to release tension and improve your mood.
Establish work boundaries
When you’re working from home, make sure that you set and stay within your working hours, and keep them consistent. You may feel you’re working well when putting in more hours at home, but it can actually be detrimental to your well-being because you tend to experience burnout more. So, it’s important to identify your limitations and know how much you can extend yourself by setting healthy boundaries.
Detach yourself from work
Try setting up your work desk in a different room than in the one you usually spend your leisure time in. It’s recommended to avoid working in your bedroom to prevent forming associations between rest and work-related issues. This will ensure detachment when you go to sleep.
Engage in psychological detachment also by consciously switching off from work commitments after working hours. And make sure there are no active work-related thoughts. It helps to set a schedule for your work notifications to turn off automatically once work time is over.
Stay connected and keep talking
Social distancing does not mean you also emotionally distance yourself from your loved ones. Engage in regular video calls and voice calls with friends, family, and colleagues. There are at least six free apps recommended by USA Today that help you stay connected in this difficult time of physical distancing.
Share your daily experiences with them in a variety of social platforms where you can all express yourselves. This will strengthen your connections and relationships based on constant communication.
Engage in positive distractions
Reinvigorate your interest in hobbies and extracurricular activities that can be positive distractions from work. Engage in activities like playing outdoor games, physical exercise, cooking, baking, mindful meditation, painting, or spending time with your family or pets — basically anything you enjoy doing outside of work. You can also choose from a long list of fun (and free!) online activities compiled by Insider, including ways to travel even in your pajamas and in the comfort and safety of your home.
In situations where you feel that you’re already struggling and the stress is hampering your daily functions, don’t hesitate to reach out to a trustworthy loved one or colleague, or consult an expert or mental health professional. By embracing good mental well-being practices, and relying on others when necessary, we can protect ourselves and those around us.
Article written by Alice Amber
Exclusively for acec.mgmcsolutions.com/