Do’s and Don’ts for How to Cope with Working from Home During the COVID-19 Pandemic
For this week’s post, we welcome a guest author and volunteer at Waterloo Psychology Group, Malika Chenny! Malika is an undergraduate student at the University of Ottawa studying psychology with interests in sexual health, addiction, trauma and mood disorders. In the blog post below, she shares some helpful tips coping with working from home. Enjoy!
Do’s and Don’ts for How to Cope with Working from Home During the COVID-19 Pandemic
As the COVID-19 pandemic continues to impact people around the globe, adapting to a suitable home working environment can be challenging. For some, working from home may have started off as quite the novelty (goodbye workwear, hello loungewear!) but for others, working from home can impact mental wellbeing in various ways.
Here are some DO’s and DON’Ts to help you protect your mental health and manage your work life balance...
DOs
1. Breathing techniques
Breathing techniques promote better mental clarity and reduces anxiety and stress
Consider the 4-7-8 Breathing Technique to help you slow down and destress
2. Download affirmation apps for words of encouragement and to help start your day on a positive note. Check out popular free apps:
ThinkUp: Positive Affirmations
Shine
Grateful
Instar Affirmation Writer
Kwippy
Smiling Mind
Unique Daily Affirmations
3. Exercise!
Research has proven that doing yoga, going for a walk or a run, trying a HIIT workout, or even challenging yourself to 30 seconds of skipping can help alleviate stress and anxiety.
Here are some trending YouTube workouts:
Chloe Ting’s free workout program
Pamela Reif’s 20 minute full body workout
8-Fit’s 9 minute HIIT workout
Jessica Valant’s 15 minute pilates workout
MonikaFit’s 10 minute morning workout
Jump Rope Dude’s 10 minute workout
4. Take up knitting, crocheting or sewing
Having hobbies that involve your hands or require a level of creativity can reduce stress levels and anxiety, positively affecting your mental health. Hobbies are a great way to help you relax, especially when things get overwhelming.
5. Drink a herbal tea
Where to begin? Teas contain antioxidants, can provide energy, lower cortisol (a stress hormone) levels, boost and stimulate the brain, improve concentration and help to hydrate the body.
For more information on how tea can benefit you, click on this link
6. Get your hands dirty while doing some art!
Whether you are a child or an adult, art is a great way to unwind. Painting, drawing or even making use of colouring books can provide stress-relief and relaxation. This therapeutic pastime is an easy way to ease your mind and enhance mindfulness!
7. Make a vision board
There are many benefits to creating a vision board – they provide an opportunity to be creative, enhance productivity and help prioritize and organize your motivations.
8. Begin or end your day with a hot bath
Baths, bubbles and hot water can improve cardiovascular health, may improve breathing, relax your muscles and joints, elevate your mood, and most importantly, help you get a good night’s sleep.
For some ambiance, light some candles and enjoy!
9. Listen to music, podcasts or new playlists to improve your mood
Listening to music while working can slow your heart rate, lower blood pressure and improve your physiological functions, allowing for a more satisfying work-from-home day.
10. Have fun in the kitchen!
If you’re a caffeine-lover, experiment with a new latte flavour, or bake yourself a sweet treat to snack on during breaks.
DON’Ts
1. DON’T sit still all day!
While many of us are ecstatic to say “bye, bye!” to our commutes, finding ways to get up and get moving are crucial. It’s important to stand up and move around regularly, whether it’s going up and down a set of stairs or doing simple exercises.
TIP: Start off with 3 minutes of stretching, then 5 minutes the next day, then 7 minutes the next day, and so on…
2. DON’T check your phone as soon as you wake up in the morning
Take a few minutes to digest your day and engage in mindfulness before you get started
TIP: Write your “to-do list” out the night before so you’re ready to go the next day!
3. DON’T ignore your worries and concerns – they are valid.
Talk about your concerns with a friend or family member. If you feel more comfortable, write them out in a journal or even jot them out on a sticky note!
It’s important to be aware of your thoughts and behaviours that may be fueling your anxieties.
4. DON’T frequently look at your social media and fall into a media spirals
With a global pandemic ensuing, it's easy to get stuck in ‘doom scrolling’ - the continuous scrolling through overwhelming volumes of information.
A good way to manage your anxieties is by avoiding mass media intake and try to focus on the present.
Focus on what is within your control.
5. DON’T focus on the negatives
Do your best to mindfully let worries and negative thoughts go - take a step back and let these moments pass without placing too much focus and importance on them.
6. DON’T be too hard on yourself
This is unquestionably a weird time in human history… a pandemic in the 21st century is no joke. We are all making adjustments in ways we never considered. It is important to know that it is okay to have moments that make you feel “bleh”. Remember to be gentle with yourself and treat yourself and others with kindness.
There’s no doubt that life during the pandemic has been tough, especially if you are struggling with stress and anxiety. It can be difficult to focus or be productive, no matter how hard you try. It’s important to remember that this process takes time and it may not happen overnight. What matters most is that you try.
If you are in need of any mental health support and assistance, experiencing a crisis, or are in need of some kind of support, check out these available resources:
226-476-0276
1-844-437-3247 (HERE247)
Local: 519-821-3582
1 844-264-2993
Article Author: Malika Chenny