8 strategies for maintaining your mental health and well-being after the holidays
The Guide to protecting mental health and well-being by working remotely where 8 practical tips are offered to deal with this working modality in the current complex context:
- Create a definite space that surpasses your office
Do you miss the structure that your office provides? Creating an organized and pleasant workspace, whether you are in a specific room or in your living room, will help you maintain a productive, positive and motivated mindset. “Although it is tempting to work based on the comfort of the sofa, it is to have a designated work area to prefer because it means fewer distractions and a better separation between your personal and professional life. It is important that at the end of your working day you do not feel obligated to stay connected. Try to associate your work only with this specific area, as the impact on your mental health will be less, says Ivn Baltasar, head of the Valencian Community at Robert Walters. Try to decorate, furnish, organize and illuminate this space in such a way that it progressively and definitely surpasses … in your office.
- A daily routine with time limits = a routine far from burned out
To achieve a sense of “normalcy”, try to follow your usual work routine as much as possible. Set your alarm to wake up, get dressed, have a quiet coffee or exercise before you work – it is important to maintain your daily rituals, structure your day efficiently and organized to feel safe, in control and calm.
Remote work should allow for more flexible hours, but it can also increase burnout if you do not give yourself time to rest. On average, people work 28 hours a month with telecommunications, according to a survey Mental Health Foundation and LinkedIn; This has meant that the risk of burnout has increased significantly. It is tempting to work harder to improve your career development and show your boss that you produce from home, but it can be detrimental to your health if it goes on for too long. Create a work schedule with healthy and reasonable boundaries.
Managing your mental well-being is just as important after work. Disconnect completely, block notifications from your mailbox or from your Microsoft Teams and spend your free time talking to friends and family, doing physical activity or anything else you enjoy and / or relaxing.
- Social distance is not the same as social isolation: Communicate with others
“COVID-19 has made it important to find new ways to work and interact, as well as to protect our mental health and well-being at work. Many professionals work remotely for a long time for the first time, isolated from their employees, friends and family. Our daily routines have changed, which has caused greater stress and physical, mental and financial tension, even greater when it comes to those who have suffered from ERTE or have lost their jobs. It is only natural that these changes and insecurities cause anxiety and affect our mental health. It is important to remember that social distancing should not involve social isolation, so we recommend that you keep in frequent communication with your colleagues, but also with your family and friends, and that you leave your home – always respecting prevention and safety measures – as much as possible so as not to be hung at home working all week, ”Baltasar suggests.
For those who progress at work through social interaction in the office, working from home can cause unexpected disadvantages. It is easy to feel lonely or isolated when you are deprived of face-to-face conversations with your team and colleagues, but there are communication tools that allow you to maintain these relationships, from group chats and video conferencing to social media. Although most conversations are about work, use this time to talk to your colleagues as they probably have the same difficulties and problems.
“On the other hand, if you like working in silence and you have to share your workspace with your children, partners or roommates, it will be a difficult situation to handle. “Talk to your team and your manager and explain your circumstances to them to agree on more flexible hours,” Baltasar explains.
- Infoxication: Information is power in its proper action
Being exposed to a large amount of negative information can increase your anxiety. Do not spend too much time with the TV or watch news about COVID-19. The constant flow of information about the pandemic is causing concern, so you should limit the channels you access or the newspapers you read, as well as the time you spend doing so. Focus primarily on obtaining data from trusted sources such as the WHO and local government platforms. Try not to share rumors or misinformation that can cause panic.
- A healthy mind in a healthy body
Mental and physical health are closely related, so you should pay attention to both. It is easy to sit all day with your laptop, but it is important that you get up regularly and move around, whether it is walking around the house, stretching, drinking water; what is best for you to relieve stress and release endorphins. There are many online channels and apps that offer fast stretching sessions. If you can not go to the gym, you can try online training. There are many chains of gyms and wellness centers that offer free classes on their YouTube channels. Be sure to find and test what works best for you.
In addition to the importance of moving and exercising, sleep also plays an important role in your physical and mental health. Lack of sleep often causes bad mood, fatigue, lack of productivity … And in the worst case, it can cause serious long-term health consequences: heart disease, type 2 diabetes and depression are some of them. Get enough sleep: Your bedtime is part of your daily routine.
- The meaning of “kit kats”
As in any work environment, it is extremely important to take breaks to relax your brain and body. A 15 minute walk in the middle of the morning, have a snack or talk to a friend on the phone … Whatever you prefer, be sure to unwind every so often. It has been shown that breaks improve a person’s productivity levels and ability to concentrate significantly and that they are beneficial for mental health, so it should be a challenge to take frequent breaks, whether you want to stretch, stand up or drink coffee. essential habit. If you work full time, take at least an hour to eat, rest and recharge your batteries.
- The sessions with mindfulness, relaxation, yoga … They are not just “YouTubers thing”
Many companies offer employee support programs and a wide range of benefits to support their physical and mental well-being, especially since the pandemic began. Take advantage of these tools when you need them. You can also be proactive and look for other activities on your own. In addition to virtual classes for physical activity, you can try mindfulness or relaxation sessions with apps like Headspace or Calm. These types of methods help to increase your mental health, you just have to find the one that best suits your needs.
- Never be afraid to ask for help
If you experience anxiety, bad mood or any other unusual condition, it is important that you ask for help before the situation worsens, whether it is from a trusted colleague, friend, family member, your own company, your health center or a support organization. “Despite the progress made in the last decade to improve the mental health of the population and to start talking openly about it, this issue is still surrounded by taboos. Now more than ever, companies can not let their commitment to the health and well-being of their employees diminish in the face of the global pandemic we are experiencing. Professionals work an average of 28 hours per month on telecommunications, and 18% find it difficult to disconnect when working remotely. The main difficulties that professionals experience when working from home are the lack of cooperation and communication and the feeling of isolation according to the analysis of The State of Remote Work 2020, so we must combat these consequences and guarantee our own general well-being by taking the necessary measures. going on, ”Baltasar concludes.