There’s no getting away from Covid-19; it is affecting our work, social interactions, ability to go out and understandably, our mental health. As we have all moved work out of the office and into our homes, staying connected is more important than ever.
This article gives you some available insights, tools and techniques for keeping your mental health in check and avoiding unnecessary anxiety, stress and isolation in four simple steps:
- Get set up
- Get moving
- Get connected
- Get support
Get Set up
So, you’re no longer commuting to work and have extra time in the mornings, but it’s best to aim to get up at the same time every day as this stabilises your internal body clock and helps you maintain better sleep. Keeping to a normal routine of getting up, washed and dressed as if you are going to the office gets you into a work mindset. But this is a stressful time and one that most of us have never experienced. If working from home is new to you, you may feel the need to be constantly attached to your computer, but this isn’t a healthy or productive mindset.
Set up your workplace separate from your sleeping area if possible as this will help you switch off at the end of the day. Although your office is now in your home, it is really important to distance yourself from work. Failure to create this discipline can lead to insomnia, high blood pressure and mood swings, which aren’t ideal if you're cooped up at home with your loved ones!
Consider what triggers your stress and look at ways to reduce this, perhaps tackling these tasks at the start of the day when you’re fresh. Creating your own professional support network can develop opportunities for conversations that can ease your mind.
Get Moving
Take regular breaks, check in with colleagues, take a lunch break and coffee breaks and wherever possible, start and end at your normal times.
It’s important to maintain your physical and mental health so ensure you incorporate some movement into your daily schedule. If you’re not self-isolating get out for a walk or jog at the start or end of the day. Or if you’re indoors, look for free online activities where no equipment is needed, like Yoga with Adriene or fitness classes on YouTube. Joe Wickes isn’t just for kids!
Get Connected
Being part of a team gives you the opportunity to share worries, problem-solve, learn together and laugh together. Take that interaction away by working remotely and it can sometimes feel isolating. Having to navigate though constant change and uncertainty can lead to increased levels of anxiety.
Ensure communication with your team is frequent. We are all embracing technology and having regular team meetings via teams or group chat through WhatsApp, but don’t underestimate the value of one-to-one conversations. Think - instead of sending an email, make a video call or have short check-in and check-out calls between managers and your teams. In these unusual circumstances, managers have a role to play as coach, so take these opportunities to actively listen and encourage self-facilitated learning.
Communicate wherever possible and remember that you’re not alone. Even for those of us who live with partners, families or house-mates, being out of the office can leave us feeling isolated.
Although it may seem unusual, working remotely may require more contact so increase your check-ins with team members with video calls. If you notice a reduction in productivity or changes in mood, be there for them - this isn’t an easy transition to have made so suddenly.
Get Support
If you’re feeling anxious or isolated, remember that support is out there. Keep in touch with friends and family or use Teams and WhatsApp to communicate with colleagues.
Look after yourself; ensure that you rest, recharge and replenish in order to avoid burnout or poor mental health. Step away from your workstation for breaks, eat healthy food, avoid excessive alcohol, and block time in your diary so your team know when you’re available and when you’re not.
When you’re not working do things that bring you joy, like going for a run, cooking, baking, watching a movie or reading a good book.
Finally, as Dave mentioned in his introduction, there are tools available to us that you might find useful.
Talk to your Mental Health First Aiders or contact our Employee Assistance Programme, as follows:
- Axa PPP on 0800 072 7 072, Username: totalgas&power, Password: supported.
- Total coronavirus helpline, available 24 hours a day, 7 days week on 01224 920658.
- Samaritans offers free, confidential support 24 hours a day on 116 123.
- Find a list of national mental health services and helplines at mentalhealth.org.uk.