April 8, 2020 | COVID-19 Hub, COVID-19 Hub UK2

Working from home

Arch Communications

Minute Read

UK Regional Division

Working from home

“Being active reduces stress and increases energy levels whilst making us more alert, improving sleep and concentration.”

We are sharing our top tips to help support your mental health and enable you to work positively from home.

Structure Your Day

Waking up

Aim to wake up at the same time every day as this will help to stabilise your internal body clock and improve sleep overall.

Getting ready

Get ready and dressed as if you are going to the office. This will help you get into the mindset that you are at work.

Setting up your workspace

Set aside a work area separate from your sleeping area, this will help to prepare you for work mode and make it easier for you to switch off at the end of the day.
You can visit the NHS page below for further guidance on how to sit correctly https://www.nhs.uk/live-well/healthy-body/how-to-sit-correctly/

Designing Your Routine

It’s a good idea to put together a clear plan for when it’s time to work, when it’s time to have a break and when it’s time to relax back into home life.

Questions to ask yourself when designing your routine:

  • What times of day am I most productive?
  • How can I make the most of those times of day? What tasks should I focus on then?
  • When am I likely to get distracted? How can I mitigate that?
  • What are non-work activities that boost my mood and make me more productive? How can I build those into my day?
  • Is the routine I’ve outlined both feasible and sustainable?

Keeping Active

Keep active at home

Being active reduces stress and increases energy levels whilst making us more alert, improving sleep and concentration.

There is a wide range of online workouts available from home yoga to a live stream Zumba class. Here are some home workouts, to help you get started https://www.nhs.uk/oneyou/for-your-body/move-more/home-workout-videos/

Take regular breaks

It is important to take regular breaks. Step away from your desk, make a cup of tea or head outside for some fresh air. This will help boost motivation and clear your mind.

Get Connected

Keep in regular contact with family, friends and colleagues by phone, social media or video call. If you are feeling anxious about coronavirus or staying at home more than usual, speak with someone you trust, i.e. a friend or family member.

Elefriends

You could also join a peer support community. Mind runs an online peer support community called Elefriends, where you can share your experiences and hear from others in similar situations.
https://www.mind.org.uk/information-support/support-community-elefriends

If you don’t find it easy to talk to friends, colleagues or family members, there are a number of helplines and websites available:

Mind Info line (0300 123 3393 – 9am to 5pm, Monday to Friday) www.mind.org.uk/help/advice_lines

Rethink mental Illness Advice Line (0300 5000 927 – 9.30am to 4pm, Monday to Friday) www.rethink.org/about-us/our-mental-health-advice

Samaritans (116 123 – 24 hours a day, free to call) www.samaritans.org

Mental Health UK https://mentalhealth-uk.org/help-and-information/covid-19-and-your-mental-health/