For those of us used to leaving the house several times a week, this new work from home routine can feel quite jarring and unsettling, despite knowing you are protecting yourself and others. It’s important not to push your mental health aside during this difficult time, so here’s some ways you can keep yourself positive and look after your mental health whilst social distancing and working from home.
Connect with others
Just because you can’t physically go out and meet up with your friends and family, doesn’t mean you have to lose touch. Whether it’s arranging a video chat or even sending a letter, there are still ways you can connect with others. We would encourage you to reach out to loved ones, especially if you are social distancing alone. This could also be a great opportunity to make the time to connect with old or lost friends, feeling the comfort in reminiscing over old times.
Support others in need
If you are not of a vulnerable age or have an underlying health condition, it can feel rewarding to offer your help to others in need, as well as making others feel better too. You could get in touch with others in your area and post notes through your neighbours’ doors with yourself and others’ contact numbers. This can be a great resource for elderly or vulnerable people in your area that may need help buying essential items that you can go out and buy for them. Even if you are fully self-isolating, something as simple as picking up the phone to check up on a loved one can lift your mood and settle any anxieties you may have over your family’s health.
Reach out and talk about your worries
As much as it can be reassuring to check up on loved ones, it’s also important to check up on yourself and reach out to people you trust to talk through your feelings. If you feel guilty about sharing your worries with others, remember that your concerns are likely similar to your loved ones’ worries and that sharing these can be comforting for both parties. You could even set up a group chat with you and your family or closest friends, setting up a routine of documenting how you feel everyday and get reassurance from loved ones that you are not alone in these feelings.
Take care of your body, as well as your mind
Your physical wellbeing can have a big effect on your mindset. We know it can be hard to find the motivation to do some exercise, especially if you are used to leaving the house to go to the gym. It’s important to remember that eating a healthy diet and keeping yourself hydrated can be rewarding and give you more energy for the day. There are thousands of exercise videos on YouTube for you to explore, or even seek out some independent exercise classes that have gone online that need your support. If you are able to go outside, you could consider adding a morning, lunchtime or evening walk/run into your routine, being conscious of keeping a 2 metre distance between anyone you may encounter.
Get enough sleep
We know this can be easier said than done, as many of us have added anxieties and therefore may have trouble getting to sleep. We recommend setting a bedtime for yourself that lines up nicely with when you want to start work the next day, making sure you get around 7-9 hours of sleep a night. Perhaps switch off any screens/devices around one hour before bedtime and try reading a book or doing some writing. Writing in a notebook or diary can be a great way to reflect on the day and perhaps plan out tomorrow so you can go to sleep knowing how you will start your day in the morning. It can also help to not eat any sugar or caffeine close to bedtime to make sure you are fully relaxed.
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Spend time on acknowledging and managing your feelings
It can be easy to push down any anxieties you may have over COVID-19 or feel overwhelmed by the lack of control. One main calming thing you can do is focus on what is within your control, such as keeping yourself safe by staying at home or even trying out new recipes or indoor activities to keep your mind stimulated. Another way to stop your worries spiraling and muddling your mind is to write them down. Adding this into your routine, whether it be in the morning or in the evening can be a great way to let out your feelings and can even feel therapeutic, especially if you take the time to write them by hand.
It’s still okay to acknowledge those things that are outside of your control too, but it’s important not to dwell on these too often and instead focus on what you can do to lift these anxieties. If writing down your feelings doesn’t help, consider shifting your energy to something more peaceful, like drawing, colouring or completing a puzzle. You’ll find the sense of completion can considerably improve your mood!
Manage your media intake and focus on the facts
It can be easy to spend countless hours scrolling through social media and tuning into the 24-hour news content. Despite some of this being useful information, it’s vital to manage your dose of news. We’d recommend limiting your media intake to a quick check up on the news every evening to keep you updated on any changes. Apart from that, try to resist looking on social media and falling down a rabbit hole of conspiracies that may not even be rooted in fact. Reliable websites you can check up on daily are GOV.UK for updates on any government guidelines and the NHS website so you can be educated on how to protect yourself and others.
Focus on your daily routine
In a time where your old routine is seemingly thrown out of the window, it can feel grounding to set up a new routine instead. As many of us are not commuting anymore, this can be a great opportunity to add in some new activities like meditation, morning yoga or even taking the time to make a proper breakfast. With this extended time at home, perhaps try a new recipe to make your days more exciting. Creating a new routine for yourself can make you feel more secure and add a sense of normalcy to your day.
Make time for things you enjoy
When you are feeling anxious or low, try focusing on doing activities you enjoy, whether that’s watching your favourite film, playing a game, reading and more. These could be activities that before your routine may have not allowed time for. Despite this time bringing negatives, it can be valuable to recognise the positives in staying at home and how it can allow you to relax and not feel guilty about taking time to do things you enjoy. If you can’t do the things you usually enjoy like meeting up with friends, try doing so over video chat! You can make it interesting by arranging weekly pub quizzes. Be sure to check out your favourite artists’ social media pages as many of them have been live streaming gigs for those that love going to concerts.
Set goals
Whether it’s daily, weekly or monthly, setting goals for yourself can be a great way to focus your mind and give you a sense of accomplishment. If you are unable to work from home and find yourself with an abundance of time, try using this productively either in a DIY project or even something creative like writing a novel or setting up a blog. You could even set smaller, more achievable goals, like reading for 30 minutes before bed or learning through an online course. Setting and completing these goals can give you a sense of control and purpose in these trying times!
Get outside if you can or let the outside in
Take full advantage of your one form of exercise per day and go out for a walk! Take this time to explore different areas of your neighbourhood or village that perhaps you haven’t investigated before. You may have a newfound appreciation for where you live! If you can’t leave the house, make the effort to keep your windows open or even move your workspace to face a window, bringing the outside in. You could even try your hand at gardening if you have a garden and creating a welcoming outdoor space to relax or work in.
For more detailed information about mental health advice and for more advice for specific cases see here.
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