With the current challenges being faced across the world, and with many of our teams either being in a lockdown situation, working in a challenging environment or remotely, we understand that you are likely facing a scenario that may be difficult to understand.
With this mind we wanted to provide you with a couple of tips on how to maintain your physical and mental health. We appreciate that everyone’s situation is different but hopefully at least a couple of these points can help you:
Stay connected with people
Agree regular check-in times and feel connected to the people around you, your friends, family and colleagues.
Strike a balance
If you’re self-isolating, strike a balance between having a routine and making sure each day has some variety. It might end up actually feeling like quite a productive time to work through your to-do list.
Avoid burnout
With potentially weeks and months of the coronavirus pandemic ahead, it is important to have down time. Mind (A UK registered mental health charity) recommends continuing to access nature and sunlight wherever possible. Do exercise, eat well and stay hydrated.
Some experts suggest practising the “Apple” technique to deal with anxiety and worries.
- Acknowledge: Notice and acknowledge the uncertainty as it comes to mind.
- Pause: Don’t react as you normally do. Don’t react at all. Pause and breathe.
- Pull back: Tell yourself this is just the worry talking, and this apparent need for certainty is not helpful and not necessary. It is only a thought or feeling. Don’t believe everything you think. Thoughts are not statements or facts.
- Let go: Let go of the thought or feeling. It will pass. You don’t have to respond to them. You might imagine them floating away in a bubble or cloud.
- Explore: Explore the present moment, because right now, in this moment, all is well. Notice your breathing and the sensations of your breathing. Notice the ground beneath you. Look around and notice what you see, what you hear, what you can touch, what you can smell. Right now. Then shift your focus of attention to something else – on what you need to do, on what you were doing before you noticed the worry, or do something else – mindfully with your full attention.
Take a break from social media
With immediate access to social media people feel compelled to stay informed and research the subject. But at the same time social media can be a trigger for people feeling anxious.
Whilst it is good to stay informed, be careful about which accounts you tune into and which sources you follow, avoid clicking on coronavirus hashtags. Try to have time away from social media, and watch TV or read books instead.
Managing your time
During this period there are extra pressures on individuals which may not be present in a life without COVID-19 and, as a result of this, people are experiencing an impact on the way they manage their time. If you are unable to work your normal working hours due to additional responsibilities, it is important that you talk to your manager in order to construct a working schedule which works best for you.
Finding the time in your day to complete some of the activities recommended in this article can also be challenging. We recommend that when planning your days ahead, you put aside some time to focus on your mental and physical wellbeing as part of your daily routine. It is important to have a dedicated period of time for this and if you plan it into your day it is easier to ensure that you spend time focusing on your mental and physical wellbeing.
Staying fit and well
Take the time to practice self-care so that you are well enough to look after and support others who may need your help.
- Don’t forget to drink – stay hydrated by drinking at least two litres of water every day.
- Fill your fuel tank with small, regular meals to maintain your energy levels and mood and continue to eat a balanced diet with plenty of fresh fruit and vegetables.
- Practice mindfulness – short mindful exercises can help restore inner calm during times of uncertainty.
- Get a good night’s sleep – aim for eight hours to restore your immune system, help you maintain a healthy weight, reduce stress and boost your memory function.
- Use the time gained from not commuting to get some exercise and fresh air.
When at ‘work’
- Create a dedicated work space
This will help you prevent work and home life becoming too ‘blurred’, so you can maintain good posture, avoid distractions and switch off at the end of the day.
- Stick to your routine
If possible, be ready to start your day at the same time as you would normally arrive at work, and finish your day at the same time.
- Take regular breaks
Get up from your desk and move around just as you would in an office to give yourself a screen break, helping to clear your thoughts and restore a feeling of calm.
- Reach out for help if you need it
With all this in mind we wanted to provide you with access to the details of who you can contact for confidential conversations for your local regions. These are there to offer you support on a wide range of topics and assisting with your wellbeing.UK & Finland
The Care Team and Occupational Health
0800 358 48 58.Germany
Juliane Handy
Tel: +49 (0) 381 / 444-8673
Fax: +49 (0) 381 / 444-968219
E-Mail: juliane.handy@aida.deItaly
Emilio Pavione Health & Safety Occupational manager pavione@costa.it
Mobile +393357701450Santucci Paolo Occupational Physician paolo.santucci@fastwebnet.it – info@santuccistudio.it
Mobile +393337145443