We’re in the middle of a pandemic. Covid-19 has caused upheaval all around the world.
Many people are now working from home in a bid to combat the spread of the virus. In a matter of weeks, working remotely has become the ‘new normal’. In the past, for some companies, working from home has been viewed as a way of letting employees be unfocused and inefficient. In fact, it is just the opposite: Research by Stanford University found that working from home can lead to a 13% increase in performance.
However, a United Nations report shows that 41% of remote workers reported high stress levels, compared to just 25% of office workers. With the additional stress Covid-19 is causing, and many people also juggling home schooling it is more important than ever to look after your employees and yourself.
In addition, when working remotely many employees face social isolation, which, according to Harvard Business Review can contribute to burnout. This is exacerbated by the current lockdown in many countries where people who live alone are unremittingly alone – physically cut off from their colleagues and also from family and friends.
Our collective stress has the potential to become long-term, a stress that could multiply as time goes on and the consequences of this pandemic ripple through society. Ultimately the mental and emotional toll of COVID-19 may well prove to be as much a threat to public health as the virus itself. Chronic stress is tough on our minds and bodies. And it can eventually lead to burnout.
So, what can we do to manage our stress while working remotely?
The first step towards reducing your stress is being able to identify when you are reaching ‘harming levels’. According to a 2019 research review in the journal ‘Stress Challenges and Immunity in Space’, by changing the way we evaluate stress we can trigger a change in how we react to it. If you notice that you are constantly anxious, overwhelmed, are more irritable and feel tension in your body; sit down and practice deep breathing for 5 -10 minutes, this can allow you to take a step back. Now write down all the stresses and fears you have, then write a positive affirmation next to it. For example – today I will do something that brings me joy, or I feel balanced today
If you have kids at home, then make sure that you have set clear expectations with your employer. There is no professional advantage to pretend things are normal. You can reduce your anxiety and better manage people’s expectations if you are upfront with co-workers (and your children) about what is going on.
When teams have high levels of trust and a feeling of safety they can perform better. When you are open and honest with your colleagues, it helps them to understand too. And go easy on yourself. It is going to take some time to settle into a new routine. You also need to set a daily routine for your kids.
Here are some ways that you can reduce stress and stay productive while working from home:
- Have a designated space that is for work, even if it’s a corner of a room
- Take breaks every 90 minutes
- Meditate or practise deep breathing
- Exercise frequently – when you are working from home it is even more important to move, especially if you are in lockdown. Even 10 short minutes via an exercise app can help
- Keep your routine and get dressed for work – and girls – apply the make up!
- If you are home schooling and working: go easy on yourself and communicate to all around you (your employer and your kids) what you will be able to realistically achieve
- If you live alone make sure you have video talk time with colleagues or family and friends
- Set your phone to greyscale when you are working on a project and don’t need distractions – you are less likely to pick up your phone
- Plan a ‘fun’ activity for the end of the day such as dancing, workout or watching your favourite comedy
- Make sure you have a ‘switch off technology’ time – ideally one hour before you go to bed
