2020 continues to prove an unprecedented time for all of us across the globe and the workplace is where the most notable changes have taken place. With people all having to work from home for some time now in an effort to preserve the safety of others.
Some are even required to take on the added role of teachers, if they have kids, as all schools are closed due to lockdown. Others are faced with increased anxiety due to overcrowded living spaces and the line between work and home starts to seem quite blurry at times. But these remote working problems are of course, small in comparison to the pandemic that continues to sweep the globe and with it, the risk it poses to many people’s mental health.
As many try to get over the learning curve that is remote working, they may be faced with loneliness as one of their biggest struggles. Thankfully, there are techniques available that can be used to decrease high levels of anxiety and sadness when working from home.
Practice mindfulness
Make an effort to focus on the present and feeling calm during times of stress. Meditation is a helpful skill that can be learned and practised every time it is needed. You may be tempted to forget about meditation and give in to stress, but don’t. Meditation gets you through a stressful period and allows you to focus on happier times rather than dwelling on stressful moments.
Allow yourself to take a break when you start to feel stressed by breathing in deeply through your nose and out through your mouth. Looking out of a window also helps to settle your mind and brings you back to a calmer, more mindful state.
When we are stressed, our perception of reality is often distorted and as a result, we can’t assess the situation clearly. Meditation helps you to gain some perspective and even helps you to realise that stressful thinking causes anxiety. Useful apps to download on your phone that will help you to master the art of meditation include, Headspace or Calm.
Virtual meeting fatigue
Constantly checking in with teams and managers while working from home through Zoom can leave you feeling socially and physically exhausted. In fact, this problem is becoming so common that many helpful articles are currently being written to address the issue. This condition is being referred to as ‘Zoom fatigue’. It’s recommended that you take a few moments to gather your thoughts and clear your mind before joining a meeting. It’s also important that you schedule breaks between your meeting to allow for some downtime. Your brain needs to rest every now and then.
Practice gratitude
Actively practising gratitude often and reflecting on happy moments helps your mood to improve. It is also critical for maintaining perspective and finding joy in difficult situations. Gratitude can be expressed for a number of things that we may tend to take for granted every day, such as having a healthy, well-functioning mind and body. Practising gratitude as often as you can is said to improve daily psychological health, perspective and overall happiness.
Reach out to friends, family and like-minded people
When working from home, it can be easy to get caught up in working long hours and as a result, neglect your relationships. Make time to keep in touch with friends and family to maintain a healthy, balanced lifestyle outside of work. Chat to multiple people on WhatsApp, and catch up with people you haven’t spoken to in a while. Don’t be afraid to call a few friends and family members as well to find out how they have been keeping.
It’s a good idea to also limit your overall social media usage, as spending too much time on it can actually put a damper on your mood and make you feel depressed. Also, don’t hesitate to set boundaries and block people on social media who constantly add negativity to your life. Rather look for and join communities filled with people who uplift and support you.
Finally, it’s important to maintain perspective and remember that the stress and anxiety that you may be experiencing due to being in lockdown is ultimately temporary and will not last forever, there is a foreseeable light at the end of the tunnel so just hang in there.
