These are unprecedented times.  As the medical experts work hard to keep us safe, we are having to learn new ways to live.  A significant shift for some of us is working from home.  So how do we look after our mental health when our home and workplace have become one?

Psychologist Swate Tyagi has three tips on ways to stay healthy, grounded and productive as we navigate our new normal, and eventually prepare ourselves for return to the work office:

1. Getting into a healthy routine.
2. Adjusting to the home office, work-life balance
3. Returning to the work office.

Tip 1 – Getting into a healthy routine

Here are five easy to implement ideas to help get you started on the path to a healthier and happier you:

1. Being at home all day can make it challenging to keep up a daily routine. Using a planner or journal to plan a time for the activities will help imitate a schedule-like environment also allowing to keep track of your day.  Accomplishing the tasks will give a sense of achievement, which will automatically motivate you to be more productive the following day.  Journaling is a great way to explore your creativity and structure your time.
2. Getting outdoors and being more close to nature.  There is nothing more dreadful than staying all day indoors, especially if the sun is shining.  Scheduling some time for a walk around the neighbourhood or a little further (as permitted) can be a great way to appreciate nature while getting some exercise too.  These walks can also be a great time to practice mindfulness and reflect, listen to birds sing or enjoy the view.
3. It is quite easy to feel stressed or overwhelmed under the current circumstances.  Taking time to reflect on your day, doing breathing exercises or doing meditation can help relax the body and calm your mind.
4. Learn a new hobby.  Now is the perfect time to learn something new!  For example, learning a new language, updating your computer skills, cooking, arts and craft, gardening, reading, catching up on your favourite shows and so on.
5. Stay active.  Exercise helps increase endorphin levels, which boost your overall mood and sense of well-being.  It also helps regulate sleep and appetite cycles.  Using Youtube videos or online classes makes it is easy to create your personalised achievable routine.

Tip 2 – Adjusting to the home office, work-life balance

When working from home, it is amazingly easy for work to eat into our personal and family time.  As such, it is essential to create clear barriers between work and home life, both physically and mentally.

Creating both physical and mental barriers to work, for example, working from a dedicated work area or getting dressed in work clothes to start the day, will assist in separating work from your personal life.  Set aside some time for administrative tasks in the afternoon when the concentration wanes.  Last but not the least set yourself daily goals for the day, to leave each work period with a sense of achievement.  Realistic scheduling is the key to making it through this period, and be sure to include breaks to help enhance productivity. 

Tip 3 – Returning to the work office

As restrictions ease, you may face a new level of anxiety about returning to work-life before the pandemic.  There is the lingering fear of contagion of the virus.  Where is the line between precaution and paranoia? What is safe?  The Coronavirus has caused a mass emotional event, and according to the Australian Bureau of Statistics, anxiety around Australia has increased by almost two-fold.

Some common areas for concern are commuting, sharing equipment, communal bathrooms and kitchen and changing routines.  With the advent of social distancing, it should be of no surprise that a typical workplace will look quite different as we emerge from the pandemic.  It will be essential to invent new ways to work as a team while still maintaining distance from colleagues and preventing the spread of infection.  Here are some tips to help manage mental health as we transition back into the physical workplace:

Prioritise self-care by maintaining positive habits

While isolation was painful, there have been some silver linings.  Increased spare time, perhaps reignited our old passions or tried some new hobbies.  As we return to work, it is more important than ever to prioritise self-care for our physical and mental well-being.

Manage information intake

Daily we are bombarded with information from the media.  It is vital to follow the information and guidance from reliable sources and adhere to the advice of health regulatory bodies to ensure the safety of our community.

Maintaining a healthy workplace

Infection precautions taken by employers such as taking each worker’s temperature on arrival, providing face masks, keeping workstations at least 1.5m apart and wiping down surfaces can make everyone feel safer and less anxious.  Taking five deep, abdominal breaths as you wash your hands for at least 20 seconds also helps to calm our anxieties and fears.

Preparing ahead

It is critical to plan for you and your family to help better manage the transition.  Healthy habits such as regular exercise, proper nutrition and at least seven hours of sleep a night all help boost the immune system.  For the safety of others, it is also important to stay home if you are feeling sick.

Celebrate the opportunity to reconnect

As we return to work, enjoy the little things that you may have missed over the last months. For example, visiting a regular café at the end of a long week, morning coffee runs, staff lunches and one-on-one conversation with colleagues.  These small opportunities can help with establishing some normality back into our routine and boost our mental and emotional well-being.