Quarantine Mental Health tips
During lockdown many of us have had to adapt the ways in which we work. There are pro’s and con’s to this. What is important, is to protect our mental health during these times. Read what mental health expert Sarah says about this.
Tips to look after your mental health whilst working from home during quarantine
For those working from home during the lockdown, we are faced with more challenges and distractions than ever before. Expert Sarah, from Balanced State, shares with us some tips to look after your mental health.
Many of us will be adapting to working from home, working together with colleagues but at a distance. This can be difficult to get our heads around. To help with the transition there are some simple steps to follow including treating your working day from home like any other, as best you can.
Routine
Try to keep to your usual routine where at all possible. Get up in good time to start work as you would usually. Have the time for a shower, to get dressed, have breakfast. Try to keep your ‘work routine’ as close to normal as possible. Make your workspace just for work. Clear your desk of ‘home’ distractions and clutter. It is helpful to have a clear distinction between your ‘work’ space and your ‘home’ space so your brain can recognise when you are ‘at work’ and when you are ‘at home’.
Don’t forget to take breaks during the day. Have a lunch break where you can eat a healthy meal. A change of scenery is essential if you’re having to live and work within the confines of the same four walls. If possible, get some fresh air, either in the garden or open a window. Vitamin D is vital to our health and is strongly connected to our moods. Those who spend more time indoors are more prone to being diagnosed with depression. Being outside boosts our oxygen levels. Oxygen in our lungs keeps our bodies moving and powers the brain through our blood.
Remember, being outside = increased oxygen = increased brainpower!
If you live in a shared house, it is important you discuss your boundaries with your housemates so that you all know when it’s time to work and when it’s time to play and have fun.
When we are physically stuck this can translate to our brains too. Mix things up by going on a different route for your daily exercise or change the online exercise class you do. Play different music or change the radio station you’re listening to. You might discover something different that you rather like.
If you have young children at home you can explain that you need to work too so will need some time and space to do this so you may not be available to them all the time. This is a new experience for them to have you around all day every day so they may be confused and need their own boundaries. Remember, boundaries are healthy and a good thing.
Managing a team
If you manage a team you’ve some new responsibilities and likely must implement new ways of working for yourself and others. Try and keep in regular contact with your team, whether by Zoom or phone calls. It is important for you all to try and keep socially interacting. Maybe even a 20-minute virtual coffee break for you all to meet and chat. If you’ve not heard from a team member for a while, contact them to check-in and see how they are - do they need anything from you, even if it is just a chat or a vent about the situation.
You may have a reduced team if they are unwell or unable to work for whatever reason. Speak to your colleagues who are working and make sure they are managing their workload ok, especially if it has increased to cover the work of absent colleagues.
Encourage your team to keep you posted as to how the new working is going - do any changes need to be made? Take their feedback seriously as changes to the norm can be very stressful for people and you want them to be working safely and healthily. If things aren’t going well then explain how you will work with them to effect change if it is possible. If it isn’t, then be clear as to why you can’t do exactly what they want but will work with them to try and find a compromise.
Perks
There are some perks to working from home, it isn’t all bad. You may be able to get up a little later as you’re no longer having to commute. You may have more time for a lie-in and to catch up on some needed sleep.
Being at home you have access to a kitchen and a wider range of foods and drinks. Make the ost of this and make yourself healthier meals that you can take the time to enjoy, rather than grabbing a sandwich and a packet of crisps at your desk. A home-cooked meal is a lovely change and can be a well-deserved reward for a morning’s hard work.
You may have pets or children at home which we miss or feel guilty about leaving as we head out to work. During this temporary time in our lives, you have the opportunity to enjoy having the cat on your lap, giving your dog a cuddle or having your children wander in and out with provisions to keep you going! You may not think it right now but you’ll miss them when you’re back at work!
About Sarah:
Having experienced her own struggles in life, Sarah retrained and is a qualified integrative counsellor (MNCS) Acc based in South West London. She works with her clients face to face, via Zoom and/or over the telephone, to achieve their professional or personal goals in a collaborative, confidential, safe and empathetic space. Sarah creates a space where clients talk freely as she actively listens to what is concerning you in life. As an integrative counsellor, she draws on a variety of methods to bring awareness and understanding to your thoughts, feelings and emotions, working towards acceptance and a healthier sense of wellbeing.
Issues clients bring include but are not exclusive to, stress and anxiety, depression, grief and loss, relationship issues, goal achievement, anger, self-defeating behaviours, physical, domestic, psychological abuse and guilt and shame. Sessions can be a one-ff, short or long term. Whatever it takes to get you to the point you wish to be.
If you feel you may benefit from having an objective, non-judgemental ear to get clarify and make real-life progress, then please contact Sarah for further information here.
Self support during Covid-19
Being a parent or carer to young children whilst on lockdown, self-isolation or social distancing during the Corona virus outbreak is a new situation for us to all be in. We need to take practical steps to support our physical, emotional and mental wellbeing during this time. Check out my 20 top tips
How to support yourself during self isolation and social distancing
Coronavirus has hit hard in the UK. With many classes for young families being forced to close as we are all told to self-isolate. These difficult times are hard to escape as they are everywhere on the news, radio, social media and understandably what people want to talk about, sending us regularly into a state of panic, stress and worry. As the shelves in the supermarket look barren, we need to reflect on all that we do have. All that is positive and light in the world and how we can proactively challenge this time for a better outcome.
I am a firm believer that we are tribal beings and thrive from human contact. Without it, stress levels increase, depression grows and it can be difficult to think or feel like yourself. Loneliness is a killer Mothers who are adjusting to their new life with a baby can really feel the impact of staying indoors. Depending on your circumstance you may be cooped up at home with your baby and/or your partner for months. At first, it might be nice, time for you to be together but as time goes on you need to ensure that you won’t get cabin fever and you are supporting yourself physically, mentally and emotionally.
Here are my top tips to staying healthy, happy and YOU during the global pandemic:
Do exercise. There is so much choice online on YouTube and also many classes are now going online, look for the right fit for you, it could be dancing, pilates, yoga or even aerobics. Something that will get your body moving and heart pumping. You would usually get natural exercise walking to the park, to the supermarket and classes etc, if you suddenly stop all exercise your joints may being to ache.
Play with your baby - check out our classes, we do live and pre-recorded videos with songs and games you can play with your little one if you get stuck for ideas.
Call a friend - we are all in this together and whilst we cannot be together, let’s be together in any way that we can be, either an email, call or Facetime. Check-in to see if your friends are ok and share your experiences with them.
Keep a diary - sometimes it is easiest to get things off your chest and out of your mind by putting them on paper. Being stuck at home long term may mean the smallest things anyone does, including your partner, can be really irritating. ‘why must you breathe so loudly!’
Do fun things around the house, have a dance party, play dress up, look through old photo albums or make yourself some wholesome delicious food. Enjoy the time to do nothing (something we are not very good at) but also don’t just stop everything either. Give yourself a motivation to get up every day and keep going. Find things to look forward to.
If you have an older child you can find hours of fun in activities you can create and do together. Why not make playdough together then enjoy playing with it. Check out our favourite playdough recipe. Or you could make maracas from things lying around the house and become a band.
It may be tempting but try and limit screentime for both you and your little one. We offer short online classes that you can tap into if you are stuck on ideas.
Keep showing your baby love and affection with cuddles, singing, massage and play.
Expand your music collection - music allows for expression, to release emotions, to feel and sometimes to even escape. Look out for new music to light you up and make a new playlist.
Do some art, if you have the resources great! If not, get creative with what is around the house. You could make paint from pantry ingredients like turmeric and cinnamon or you could cut up old magazines and newspapers for sticking collages.
Read books - this is such a good way to take you away from your 4 walls and into other worlds, free your soul even if you are stuck indoors. Perhaps you could do a book swap with your neighbours.
Have a spring clean - as you are going to be indoors for a while make your home your palace, keep it fresh and clean and ensure you are ventilating.
Keep a gratitude list - I usually do this mentally at the start and end of my day and it has literally made me such an appreciative, happy and positive person. In times that all feels like it is going crazy and wrong and you are losing control, take a moment to sit with your thoughts and what you are grateful for at the moment. Sometimes you may have to search a little harder but you should always be able to find something. You might want to write them down to reflect on in times of need.
Do some meditation - you may not have done much of this before and not quite get it or think it is for you but honestly, give it a go. Just a moment to be with yourself. There are many different types, including guided, colour, sound, look them up online and find one that works for you.
Try to eat well - junk food may temporarily fill a need but whole cooked food will fill you up and give you something to do whilst you get creative with what to do with your time. Home-cooked food will fill you up and give you something to do whilst you get creative with what to do with your time.
Find a new podcast. Ask for recommendations in local Facebook groups if you are stuck. Perhaps something light-hearted and funny to give you a boost.
Learn to play an instrument. There are tonnes of videos on YouTube that will teach you to play an instrument from an accordion to a zither.
If you are woo woo like me, do things to remove negative energy - light some white candles and sage, maybe recharge your crystals.
Turn off electricity that isn’t being used. Reduce EMF near your body.
Be kind to yourself and others.
Whilst we are in it, this may feel like a lifetime but it will not last forever. I think one thing is likely, those of us who survive will come out on the other side, different people. Looking at the world through different lenses and hopefully savouring our freedom and the good things in life.