Be Well, Work Well, Keep Well
/Working from home has removed many of us from our normal routines and thrown off balance our bodies, minds, and emotions. There are a number of tips and tricks we can remember to keep ourselves feeling as healthy as possible. Most importantly, prioritize yourself and together, we will get through to the better times.
Physical Health
There are some important ergonomics to remember whilst working from home.
Don’t hunch over your laptop
We’re all used to popping our laptop on our lap on the couch or in bed (it’s in the name!) but working from your laptop for a 40 hour work week can be straining on your back, shoulders and wrists. Try not to sit on the couch or in bed for the working day, set yourself up at a desk or table and sit up straight.
Stand up for short meetings
Being physically removed from the office has led to increased video and phone calls for a lot of us. (Some unnecessary in my opinion!) Try to consciously stand up for shorter meetings to stretch your legs and get some movement in. There are plenty of simple at desk stretches you can also incorporate at the end of meetings, as a refresh for your body and mind.
Keep your feet flat on the ground
To help with your posture and to ensure you don’t hunch over the laptop, try to keep your feet flat on the ground when sitting at your desk or workspace. Don’t sit cross-legged or cross your ankles. This goes for both home office and actual office, and is harder than you think!
Try to work at an appropriate height
If possible, use a monitor or elevate your laptop screen to be at natural eye level with the address bar on your browser. Your elbows should level with the height of your desk. If possible, also use an external mouse and keyboard with wrist support. Try to recreate your office set up at home as much as possible.
Don’t skip lunch (and stay hydrated)
If you’re like me and normally have your lunch at the same time each working day, the addition of a later breakfast has thrown this out of whack. It’s important to try to fit a break into your schedule both to eat and to give your mind a rest. If sticking to the same time is what works best then be sure to do it. Block off your calendar for 30 minutes each afternoon to eat and reboot. As an added bonus, being at home means access to a full kitchen for more lunch options. Also be sure to keep a bottle of water on your desk and in your eye line so you remember to stay hydrated.
Mental Health
Do one thing at a time
Try not to overload yourself. Set a clear and manageable to do list to work through each day. Stick to completing work projects during your pre-determined work hours. I have been guilty of trying to complete personal projects and jobs in between work emails and it becomes too much. It also tends to have the opposite effect and ends up making the working day longer instead of shorter. Remember, this is not a productivity contest.
Stay connected with others
Connect with your team often. Check in via video, regardless of what your new working from home ‘look’ may be, because it makes all the difference. Participate in or set up social working ‘meetings’ too. Weekly virtual lunches, coffee chats, happy hours – any social events your workplace would normally have can still be done virtually. Moreover, use the freedom and privacy of working from home to call friends and family during the workday; this is particularly helpful for me with family in a different time zone. Connecting with anyone throughout the day will improve your mood. We are social creatures!
Exercise when you can
It’s been proven repeatedly that exercise has a positive mental effect. While adhering to social and physical distancing rules, try to get outside if possible for daily exercise. The change of scenery and fresh air will be rejuvenating for your mind. If getting outside is not possible, utilize your space for a home workout. There are thousands of easy and quick workout videos on YouTube. Many local gyms and organizations are also hosting online sessions, which is a great way to support local businesses at the same time. Again, another benefit of working from your home is that you can adjust your working schedule to incorporate a workout, walk, or stretch that best suits you. I have found that my area is quieter in the morning and so it’s easier to get out for a walk or run in the mornings before diving into work.
Keep your mind active
As well as physical exercise, you need to exercise your mind. For some, your work alone may be enough of a mind workout. I find that I need other creative outlets to make sure my mind stays in good shape. Doing a round of sudoku, journaling, reading a book can be a nice ‘active’ break.
Try virtual meditation
Meditation is a great way to handle stress and anxiety, which is currently higher than normal. A lot of organizations have implemented virtual meditations for employees as part of their remote working. But even without this there are many free apps such as Calm where you can give mediation a go! It’s a great way to transition to the work state of mind in the morning or to check out of work at the end of the day.
Manage the uncertainty by staying in the present
Not knowing when restrictions will be lifted, if and when life will resume as normal, is the worst. There is no way to know and focusing on that uncertainty will just lead to more stress and anxiety. The best way to deal with this is only focus in the present and what you can control. Plan your day and don’t get ahead of yourself by planning months in advance. We need to take this time to slow down and take it day by day.
Emotional Health
Celebrate wins
It’s so much easier to focus on the negative in times of uncertainty, but this can be draining. It’s vital to celebrate your wins and successes no matter how small. Did you respond to that email you were dreading? Fantastic! Did you finish that chapter of your book? Great! Did you do a 15-minute meditation? Go you! Small victories are important. Note them down, acknowledge them, and reward yourself for them however you choose (I often choose chocolate).
Gratitude journal
If you like the idea of journaling or are motivated by seeing things written down, you might like the idea of a gratitude journal. This simple concept allows you to reflect on the day or week that has passed and the positives you gained from it. At the end of the day or week, think of 5 simple things you are grateful for. Anything counts, such as being thankful you did laundry mid-week so now it’s done, grateful for friends to chat to, or happy to have your favorite snack. Challenge yourself by trying not to repeat the same ‘gratitudes.’
Routine is your friend
Having an established routine can make you feel more stable in many ways, including emotionally. Set out your standard working hours, incorporate breaks and meals. Feel free to block out time in your work schedule, or personal schedule for some ‘me time.’ Let roommates (or kids!) know when they can and cannot interrupt you. Adapt your routine in sections if needed to adapt with these changing times.
Manage your expectations
Whilst we’ve become accustomed to ‘expect the unexpected,’ it is still okay to have boundaries. Make sure work colleagues and clients know what is possible for you in this new environment. Communicate with them openly and often. Keep this in mind when dealing with what you expect of others also. If expectations placed upon you right now are unachievable, push back. Be open and work with your team; it will be better in the long-term.
Ask for help
If anything is overwhelming, personal or work life for any element of your wellbeing, ask for help. It’s more than okay! There are family, friends, and many organizations at your fingertips who will be there to listen and help.
Blog post by Martha Fallon. Martha is a Social Media Coordinator for YWiB Vancouver. Martha hails from Ireland and is a keen traveler who enjoys exploring the vast landscapes of Canada.