Tips to look after your mental health whilst working from home during quarantine
For those working from home during the lockdown, we are faced with more challenges and distractions than ever before. Expert Sarah, from Balanced State, shares with us some tips to look after your mental health.
Many of us will be adapting to working from home, working together with colleagues but at a distance. This can be difficult to get our heads around. To help with the transition there are some simple steps to follow including treating your working day from home like any other, as best you can.
Routine
Try to keep to your usual routine where at all possible. Get up in good time to start work as you would usually. Have the time for a shower, to get dressed, have breakfast. Try to keep your ‘work routine’ as close to normal as possible. Make your workspace just for work. Clear your desk of ‘home’ distractions and clutter. It is helpful to have a clear distinction between your ‘work’ space and your ‘home’ space so your brain can recognise when you are ‘at work’ and when you are ‘at home’.
Don’t forget to take breaks during the day. Have a lunch break where you can eat a healthy meal. A change of scenery is essential if you’re having to live and work within the confines of the same four walls. If possible, get some fresh air, either in the garden or open a window. Vitamin D is vital to our health and is strongly connected to our moods. Those who spend more time indoors are more prone to being diagnosed with depression. Being outside boosts our oxygen levels. Oxygen in our lungs keeps our bodies moving and powers the brain through our blood.
Remember, being outside = increased oxygen = increased brainpower!
If you live in a shared house, it is important you discuss your boundaries with your housemates so that you all know when it’s time to work and when it’s time to play and have fun.
When we are physically stuck this can translate to our brains too. Mix things up by going on a different route for your daily exercise or change the online exercise class you do. Play different music or change the radio station you’re listening to. You might discover something different that you rather like.
If you have young children at home you can explain that you need to work too so will need some time and space to do this so you may not be available to them all the time. This is a new experience for them to have you around all day every day so they may be confused and need their own boundaries. Remember, boundaries are healthy and a good thing.
Managing a team
If you manage a team you’ve some new responsibilities and likely must implement new ways of working for yourself and others. Try and keep in regular contact with your team, whether by Zoom or phone calls. It is important for you all to try and keep socially interacting. Maybe even a 20-minute virtual coffee break for you all to meet and chat. If you’ve not heard from a team member for a while, contact them to check-in and see how they are - do they need anything from you, even if it is just a chat or a vent about the situation.
You may have a reduced team if they are unwell or unable to work for whatever reason. Speak to your colleagues who are working and make sure they are managing their workload ok, especially if it has increased to cover the work of absent colleagues.
Encourage your team to keep you posted as to how the new working is going - do any changes need to be made? Take their feedback seriously as changes to the norm can be very stressful for people and you want them to be working safely and healthily. If things aren’t going well then explain how you will work with them to effect change if it is possible. If it isn’t, then be clear as to why you can’t do exactly what they want but will work with them to try and find a compromise.
Perks
There are some perks to working from home, it isn’t all bad. You may be able to get up a little later as you’re no longer having to commute. You may have more time for a lie-in and to catch up on some needed sleep.
Being at home you have access to a kitchen and a wider range of foods and drinks. Make the ost of this and make yourself healthier meals that you can take the time to enjoy, rather than grabbing a sandwich and a packet of crisps at your desk. A home-cooked meal is a lovely change and can be a well-deserved reward for a morning’s hard work.
You may have pets or children at home which we miss or feel guilty about leaving as we head out to work. During this temporary time in our lives, you have the opportunity to enjoy having the cat on your lap, giving your dog a cuddle or having your children wander in and out with provisions to keep you going! You may not think it right now but you’ll miss them when you’re back at work!
About Sarah:
Having experienced her own struggles in life, Sarah retrained and is a qualified integrative counsellor (MNCS) Acc based in South West London. She works with her clients face to face, via Zoom and/or over the telephone, to achieve their professional or personal goals in a collaborative, confidential, safe and empathetic space. Sarah creates a space where clients talk freely as she actively listens to what is concerning you in life. As an integrative counsellor, she draws on a variety of methods to bring awareness and understanding to your thoughts, feelings and emotions, working towards acceptance and a healthier sense of wellbeing.
Issues clients bring include but are not exclusive to, stress and anxiety, depression, grief and loss, relationship issues, goal achievement, anger, self-defeating behaviours, physical, domestic, psychological abuse and guilt and shame. Sessions can be a one-ff, short or long term. Whatever it takes to get you to the point you wish to be.
If you feel you may benefit from having an objective, non-judgemental ear to get clarify and make real-life progress, then please contact Sarah for further information here.
