In the developing adjustments being made due to socially distance and keep people healthy there is a move (for those who can) to work from home. While many people have dreamed of this as an option, it is not an easy transition to make for all.
This week many of my clients have been concerned about how long this will actually last, and they are worried about how they will tolerate having to be home for extended periods of time. Others are feeling isolated from their work friends–people they see day in and day out, every work day– and for those who live a little outside more populated areas, even more so.
While we don’t know how long this will actually last it is good to have tools to help keep up mentally well during this time. It is also hard to anticipate the long term implications of moving more digital so to find comfort in this process is imperative.
It can be a bit of a shocking transition
First, as I have said in my previous post regarding the corona virus, it is okay to have some anxiety and worry about new things. Humans are social beings and to be asked to distance ourselves from others, even for the most introverted can be shocking and painful.
For those who have been working from home/remotely before are even being confronted with changes. In the state of Washington, and many other states, places that one used to be able to go to do work such as coffee shops and libraries are no longer options for them. And, for those who have families, having all of their family members at home also adds another level of newness.
In these times it is important to be kind to yourself and others. No one is getting any of this done perfectly, and not everyone is going to agree with your approach.
Keep things simple
Some of what I have been working with clients on is just building out a basic structure to their day and being as realistic as possible.
We want to make sure that we are still getting the sleep that we needs, eating as well as we can, getting outside and finding some way to be physically active.
Again, things are not perfect, and it can be hard to get over the hurdles in our mind of how things have to be (having the right conditions to do things), but the truth is something is better than nothing.
Finding normal
Keeping to our routines as much as possible is soothing in and of itself. For example, for me this week I have had some clients cancel as they are trying to adjust to some of their own realities, which means I was left with my first session not being until the late afternoon.
It was tempting to just hang around and not do much this morning, but instead I got up at my normal time, did my normal morning routine, took my dogs on a walk (as usual) and then came to work to work on projects (such as this blog).
Connect with people
I was just talking to my sister in law this morning and she has been isolated for the last 10 days and she has felt a little overwhelmed with how disconnected she had been feeling.
As mentioned earlier, we are social beings and we need to belong and be a part of each other. Many of us are doing this through social media however there is a dark side to that at this time and it is likely doing the opposite of soothing us at times.
I have heard stories of co-workers keeping their zoom connections on through the work day so that they can talk as they normally would with each other. Many people utilizing the amazing technologies we have at our fingertips to maintain a version of connection.
I am personally excited from something new I just found out about called Netflix Party where you can stream from a Chrome Browser and in real time watch the same show/movie and have a running chat board! I really want to try it out!
Be honest with how you are feeling
One thing that I do know about emotions is that you have to name it to tame it. What this means is by just identifying and labeling what it is that we are feeling it creates this calming reaction in the mind.
Trying to cover up how we are feeling creates a dissonance in our experience, and couple that with feeling disconnected with others and we are likely amplifying any feelings we are having.
There is also great power in giving a voice to our feelings and finding out that there are so many others who are feeling what we are feeling. We often have a view that we are the only one having these experiences and feelings and we want to judge that. But we are all humans having very human experiences.
Set up a good place to work
If you’re not used to working from home it can be tempting to stay in your PJs and hang out on your bed or bedroom. However, there is a lot of science out there which points to why this is likely an unhealthy habit.
If we work from the bedroom it no longer becomes a place of relaxation and rest. This is why there is are suggestions that say if you are having a hard time sleeping, get out of bed and move to another room until you feel tired again. The bedroom should be a place of rest.
We also want to keep work and home life separated. This has been the ongoing struggle for a decade (probably more) of work/life balance, and so we need to create healthy boundaries of what that looks like when shifting to at home work.
Have start and stop times
Going back to keeping things simple and normal, it is important that we keep a consistent schedule.
Giving ourselves a stop time allows us to end the work day. A common struggle for those who do work remotely is knowing when to turn things off. Remind yourself that those emails can wait.
Savor the good times
I saw a cool status update from a friend that shared that her biggest problem being off work for a long time with her kids is that she is running out of memory space on her phone.
She has been able to spend quality time with her kids that she would be missing out on, and she is really taking the time to absorb it.
Many people may have extra time in their day as they are no longer commuting. Maybe there is a hobby you have been wanting to try, or some podcasts or books you have been wanting to read. Or, if you are like peole I know, tackle those home projects that have been put off for Lord only knows how long.
Boundary setting
Many clients I have struggle with boundary setting, however boundaries are an important part of relationship building and managing.
If we don’t set clear boundaries with the people we care about, such as “do not disturb” times when we are trying to get something done for work, we can set up a climate for resentment. Resentments can build over time and it is really unfair because if we would have just set the boundaries and had been vocal the resentments would likely not exist.
Go outside!
Try to get outside at least 15 minutes a day, if not more. Fresh air and sunshine (which we have been lucky to have lately) do a body good.
Of course, please comply with any of the local regulations in place to maintain safety for all.
Be your own cheerleader
Make sure to give yourself recognition for small wins. Whether it is work related, or keeping the family going having a sense of accomplishment is a powerful and motivating feeling.
Helpful hacks to bring it all together
Need some help trying to implement some of these processes into your life take a look at the list below:
- Need help breaking your day up into productive time chunks? Try the Pomodoro Technique
- You can install a website blocker to help you remain focused.
- Schedule yourself some meditation time, there are a ton of apps available for free that you can explore, i.e., Calm, Headspace, and Insight Timer. IF YOU ARE A HEALTH PROVIDER WITH AN NPI NUMBER HEADSPACE IS PROVIDING FREE MEMBERSHIP THROUGH THE END OF 2020.
- Youtube is a great resource for free videos for yoga and other workouts. A popular yoga channel is Yoga with Adriene.
- Just because you are not at the workplace doesn’t mean the ergonomics is less important. Check out these helpful tips.
- I also use RescueTime to monitor and track my hours online to tell me how distracted or focused I was. It is good accountability when you see all of your computer activity laid out in front of you at the end of the week!
- Make sure you limit your screen time too. You can invest in some blue light blockers that can reduce your eye strain, and you can also make sure to look away from a screen for at least 20 seconds every 20 minutes.
Hopefully this was helpful, and I continue to wish everyone well in this constantly evolving situation. Remember to check in with your mind and body to take care of any needs that come up.
