How to stay psychologically healthy when working from home
It's been several weeks now since most of us have been working from home -- that is, if we're lucky enough to be able to do so. It's likely taken some time and a few adjustments to do it well. There are definitely some advantages to working this way. At the same time, however, we have to be mindful of how to do it well in order to stay psychologically healthy and balanced.
Here are a few tips for working well from home:
PRACTICE GOOD SLEEP HYGIENE - Getting a good night's sleep is paramount to maintaining balanced mental and physical health. Practice the sleep hygiene recommendations as outlined here by the National Sleep Foundation: https://www.sleepfoundation.org/articles/sleep-hygiene
STICK TO A ROUTINE - Be sure to wake up at the same time each day. Do your morning meditation and workout. Get ready for your workday as if you were going to the office (sans high heels, suit and tie). Routines can be hard for many of us. Go easy on yourself and don't expect to implement a perfectly structured day all at once. Instead, try to implement one new habit at a time and within 30+ days it will likely stick.
CREATE A DEFINED WORKSPACE - Try not to work from bed, the sofa or anywhere that is associated with relaxation. This will send mixed signals to your brain and your productivity will likely be affected. Instead, set up a comfortable enough space that is designated specifically for your workday, where you can take meetings and where you will be focused, without too many distractions. That said, I recognize how hard it must be to define a workspace and work time when you've got your kids at home, needing your attention. It definitely requires finding creative ways to manage all of this - especially when you're now expected to be their teacher as well. It's challenging to wear all hats (professional, parent, teacher, friend, spouse, etc.) at once. It will take time to find outside resources and for all family members to adapt to this '24/7 togetherness'.
GET FRESH AIR AND GREEN - Go for a walk. Take a hike. Connect with nature. As the Washington Post says "Study after study has shown that time spent in contact with nature has important and positive psychological, indeed neurological, effects on the mind. No one needs a scientific study to envision the benefits to a family’s well-being of just being together in a beautiful green space surrounded by nature."
STAY CONNECTED - Call/text/zoom a family member, a friend, a colleague daily. Be sure to stay connected to your personal and professional network. As Dr. Edward Hallowell said in his book "Connect", staying in touch with family, friends and others is like taking a daily dose of Vitamin C. "What sustains us—emotionally, psychologically, physically—is connectedness, the feeling that we are part of something that matters, something larger than ourselves that gives life its meaning, direction, and purpose," says Hallowell.
CARVE OUT FREE TIME - Clearly delineate what is work time and what is YOU time. Be sure to take breaks throughout your work days. As much as possible, leave work in its dedicated workspace on the weekends and concentrate on re-energizing your mind, body, and spirit. Nourish yourself with a new activity. Play games with family and friends online. Go for a run, a hike, a long walk.
LIMIT NEWS TIME - This probably goes without saying but it's critical to limit your time watching or reading news. No one benefits from a steady diet of doom and gloom. Too much exposure will take you off course and is a sure-fire way to contribute to energy depletion, unstable mood and diminished motivation. So limit the amount of news you experience and replace it with something that will empower you.
ALLOW YOUR FEELINGS - Many of us have experienced bouts of anxiety, sadness, grief, confusion, lethargy and powerlessness during this pandemic. We are all trying to manage our own personal and professional lives while also carrying the weight of this global crisis on our shoulders. For those of you who are empaths and/or have health anxiety, this is a particularly difficult experience to manage. Be sure to allow time to process your feelings -- before they become too overwhelming. Talk to a friend, a family member or a professional. Write in a journal. Meditate daily. Get some exercise - we all know how important this is for mental health. And be sure to get 7-8 hours of sleep every night.
PRACTICE SELF-COMPASSION - We're all having to find ways to adapt and adjust during this time of transition. Go easy on yourself. Allow for mistakes. Don't expect yourself to be operating at maximum capacity every day. Take time to decompress. Notice and reframe your negative self-talk or cognitive distortions. Find the compassion for yourself that you would give to others during this time.
ENVISION A BRIGHT FUTURE - Whatever our futures hold, they will certainly be different than what we imagined at the start of 2020. Now that we're all starting to become somewhat settled in this new routine, it might be a good time to 'REIMAGINE' what your future can hold in this new world. Start thinking about and visualizing what work, family life, and personal choices you can make to secure a bright future. A future you can get excited about.