Covid-19 related stress and the blurring of your work life as a result of working from home may have you feeling out of balance. This is the same for the millions of Canadians who have transitioned to working remotely. While most enjoy not having to make the commute to the office many fill the saved time with more work which along with household chores, caregiving and navigating this covid-19 world can easily lead to burnout. If this is you, here are some strategies that you might like to consider to help you gain greater ease in your life.
1. Work Smarter - it is important to have a schedule and stick to it. Start work at a set time, check in regularly with work colleagues and team members and have a firm end of work day time.
2. Develop a Resting Strategy - make sure you plan to take quality rest time, whether it is daily, weekly or longer-term this will help you to retain the energy to have a successful work day.
3. Use the Pomodoro Technique - this involves breaking work down into intervals separated by short breaks, traditionally intervals are 25 minutes but they can be adjusted as necessary. Do some work then take a break, go for a walk or do some other activity to allow your brain to rest then restart.
4. Watch what you eat and make sure to stay active - eating a balanced diet is important to stay healthy and prevent burn out, the better the fuel that you give your body the better you will feel and exercising is a must. Think about taking an early morning walk before starting work it will set you up for the day.
5. Practice Mindfulness - Use small activities such as brushing your teeth or washing your hands to focus on your breathing and centring your body and self connecting. Be aware of how you are feeling, are you hungry or thirsty?
6. Name it to Tame it - If you become upset or anxious about something ask yourself whether your feelings are anger, concern or exhaustion. Naming aids help you to be self aware and manage your feelings.
7. Be Grateful - Take the time a few times a week to write down three things that you are grateful for, this will have a positive effect on your happiness and help with burnout, work-life balance and depression.
8. Practice Diaphragmatic Breathing - This involves inhaling deeply by expanding the lungs downward rather than inhaling using the abdomen or rib cage alone. This technique has been shown to reduce stress and anxiety.
9. Release the Pressure - The pandemic has added more pressure and demands to our lives from personal and work responsibilities. Instead of adding more pressure by thinking that you should be doing things "better" or "faster" be kinder to yourself by recognizing when you are doing your best.
10. Trust your Inner Resilience - Most of us want certainty in life so the uncertainty associated with Covid-19 is difficult to deal with. It is important to realize that you are more adaptable than you think and what we are going through will not last forever.
11. Focus on the Here and Now - Instead of thinking that you cannot deal with the pandemic for another year focus on today and what you can do to make your life better. We have to be positive that our businesses will come out of the pandemic stronger.
12. Make the Most out of Working Remotely - Make a new work schedule that allows you time for more rest and relaxation. Learn how to keep your boundaries with others. Learn new skills such as remote tools like Zoom. Learn how to work effectively with your team while you are all apart.
From an article by Margaret Craig-Bourdin