Putting wellbeing first

Human beings have evolved to be naturally social, and connection with others is a core need for many of us. As the Government imposes restrictions on leaving your home and ‘social distancing’ becomes part of everyday life, we need to remember that this measure of physical distancing may come at a cost to our wellbeing.

There are many things we can do to support and manage our wellbeing and mental health during challenging times.

Try and stay connected

If you’re not used to working from home, it can feel isolated and disorientating. Small social interactions throughout the day can be important for our wellbeing.

• During periods of stress and anxiety, we work better in company and with support. Several online communities are offering virtual co-working spaces to collectively bring people together. 
• There is no substitute for being able to see someone’s face - keep in contact and check in with colleagues using video calls. Arrange to catch up with your manager at the start and end of the day or even a 20-minute ‘water-cooler’ chat with a colleague
• To maintain the proper and social flow of work, try and create structured and unstructured connections with colleagues. Virtual coffee catch-ups, check in with your team at the end of the day but be mindful and respect the boundaries people have between work and home life. 

Create a new daily routine

A routine and structure can be important for maintaining mental and emotional wellbeing. During this challenging time, we should create a sustainable routine. 

• During your workdays get up at your usual time, wash and dress as normal. This is a crucial part of working at home, so it’s even more important if you’re at home 24/7
• Bookend your days – for example, open with a 20-minute coffee in the morning and then exercise after work. This allows you to ‘open and close’ the day.
• Our day usually comes with natural breaks such as our morning commute, lunch break and the journey home. While working from home, make sure you have time away from your screen, it is vital to take regular breaks and have a proper lunch. If you are struggling to balance periods of work with breaks - set up Sandwich and Skype lunches with your team or download a time management app such as Timebloc
• Designate a place as free from distractions as possible. It’s tempting to stay in bed and open your laptop; however, this creates a blurred line between your personal time and work and may impact on your ability to sleep. If you live with people, this also serves as an important signal that you’re ‘at work’ and allows you to create boundaries that can be understood by family members.
• The home can be full of distractions - family members, televisions, phones. If you are working, each time you are distracted, it shifts your focus, and you then need to re-focus your attention back to your work. Our mental load is a little like a mobile phone battery - each time we switch attention and tasks, it eats a little bit more into our reserves. Try to maintain your ‘battery’ health by blocking out specific periods to work and eliminating any possible distractions during that time. This will help you find your ‘flow.’ You will be more productive and less tired if you can achieve this for bursts of time.

 

The end of the working day

Prolonged isolation can potentially impact on our morale and productivity. If your routine is socialising with your team after work, then suggest you maintain this connection.

• Office camaraderie and normalcy can be sustained using video calls. Arrange a Google Hangout pizza party, have an online happy hour and share a cocktail or join an online workout together. 

Reputable sources

It’s important to stay abreast of what’s going on, but that doesn’t need to mean trawling news sources throughout the day. 

Access to quality information can help you feel more in control.

Follow the advice from reputable sources:

•  https://phw.nhs.wales/topics/latest-information-on-novel-coronavirus-covid-19/
•  https://www.gov.uk/government/organisations/public-health-england
•  https://www.hps.scot.nhs.uk/ 

We are all in this together, so please keep in touch.