It’s been a tough year for many reasons. In my 5-part series on how the pandemic has affected the business ecosystem, it was clear that the health and well-being of people is top of mind for everyone. People are learning to telework – many for the first time. There is a broad feeling of isolation from colleagues, friends and family. Living routines are being reconfigured and often in ways that are far from convenient.
These are difficult times that can challenge even the strongest person. Having the awareness to care for oneself is critical. Below are some tips to consider as we continue this journey of work from home (WFH).
Establish boundaries: This more critical with the convergence of work and home space. You need to make sure you are performing your role at work but also manage the temptation to “do one more thing” for work. It may be easier to blur lines when your work life and home-life are in the same four walls.
Build a routine: Build a new “regular” schedule in your WFH. Dress for work to get in the right mindset and cue other family members that you are “at work;” working in pajamas all day makes for blurry lines. Determine your meal plan and stick to it. Being at home means you have access to extra snacks and drinks that you otherwise wouldn’t. Set normal mealtimes that allow you to avoid temptation.
Daily goals: It’s important to feel productive. The best way to drive this is to set doable, daily goals – a mix of work and personal. For example, consider going for a walk after lunch or reading a book chapter as a personal goal. As well, find a manageable daily work task to accomplish. Setting daily goals can lead to a sense of accomplishment and closure at the end of a day.
Manage media consumption: If you know that certain news or social media elevate stress or frustration then manage your exposure and be thoughtful about the reliability and amount you consume. Gather information you need to be current without being overwhelmed. Consider reliable and current sources about COVID-19.
Stay busy: There is plenty of legitimate worry related to job loss, loneliness and other social issues weighing on us. Find activities that allow you to keep your mind busy. For some, that might be exploring a new hobby or rekindling passion for an old one. Others may find organizing or simplifying a living space to be satisfying.
Reliable updates: Stay informed using CDC or other health organizations that have proven to be reliable over time.
Health: Follow personal hygiene to reduce virus spread. Keep your immune system strong with good nutrition, enough sleep, hydration, etc.
Support network: We all have folks we go to when we are facing difficulties and life changes. Tap into those resources if you need extra support – and be clear why you are reaching out and what you need. If you have pre-existing mental health condition(s) follow the guidance of your therapist and/or doctor.
Mild exercise: I suspect there are a few eyerolls upon reading this tip. As well, plenty of barriers to getting this done – external ones like gyms being closed and internal ones like my house is filled with family. All of this is normal and okay. Keep in mind that exercise does not have to be intense to improve your mood, regulate stress, and boost your energy. Healthline has a fabulous summary of research regarding benefits of mild exercise – The Top 10 Benefits of Regular Exercise. Being forced inside due to the pandemic means we especially need to get fresh air and exercise. And yes, chasing after your child or pet does count as exercise!
Be kind to yourself: Acknowledge that you’re doing your best and give yourself a break if you drop a ball, whether from your job or from your personal life. Treat yourself. Make sure you plan for time for yourself in a way that is meaningful for you.
Now more than ever we need to engage in self-care, and we need to be extra thoughtful about how we treat our ourselves. Remember that others are also going through similar changes, so give your family, friends and coworkers a little extra leeway. In the end, whether we are in the same office or working remotely, we are all in this together.
Special note
This article addresses well-being and managing stress. It is not focused on mental health crises or mental health conditions that are best addressed with a therapist, psychologist or psychiatrist. These tips are not meant as a replacement for mental health services. Please consider the Suicide Prevention Lifeline or these useful links provided by the Mental Health Foundation for services and needs that extend beyond managing stress. If you are experiencing excessive stress, depression and/or anxiety please seek help. Crisis Text Line: Text 741741 or National Suicide Prevention Lifeline: 1-800-273-8255