While many businesses around the world have opened up — after several months of temporary closure due to the COVID-19 pandemic — many people are still working from home in order to prevent a second wave of coronavirus.
Working remotely is expected to be part of the ‘new normal’. However, this new trend has taken a toll on many people’s mental and physical health, as they are still trying to figure out how to manage time and be productive, deal with rapid changes in the external environment, and maintain a healthy work-life balance. Check out these tips as they will help you restore and/or maintain your wellbeing while working remotely:
- Sit comfortably – Try to create a designated work space with suitable furniture and equipment positioned in a way to help you maintain good posture and avoid back and neck pain.
- Create a soothing environment – As you are at home, you are at liberty to design your workspace in any way you like. You can add items such as scented candles or pink salt lamps, which will help create a relaxing environment and reduce stress levels.
- Prepare meals in advance – Try to make a weekly plan of your meals and snacks over the weekends, including nutritious foods which will help you feel energised during the week. Stock up your fridge with all the items you need and cook in advance or at least prepare the ingredients, such as by chopping vegetables, marinating chicken, etc.
- Eat mindfully – Avoid eating your breakfast, lunch or dinner while you are working. Sit down to eat your meals and remove all electronic devices. Take small bites of your food, chewing it properly and enjoying all flavours and textures.
- Schedule your workout – While making a schedule for your work days, don’t forget to add at least 30 minutes of exercise, if not more. It is recommended to exercise in the mornings before you begin work but you can do it at any time during the day according to your personal preference and work commitments.
- Schedule relaxation – To get sufficient breaks while avoiding wasting valuable time, include some slots for relaxation in your schedule. You can meditate for 20 minutes or listen to soothing music or do anything else that can help you recharge and refocus quickly.
- Stay hydrated – Make sure you drink plenty of water everyday in order to avoid fatigue, headaches and lack of focus resulting from dehydration. You can set hourly reminders on your phone and keep a bottle of water with you at all times.
- Manage your anxiety – If you feel stressed out or anxious, try to process and manage your feelings instead of pushing them away. You can do this by using breathing techniques, getting out of the house to take a short walk round the block or by writing about your overwhelming thoughts and feelings in your journal.
- Pack up – Similar to a traditional office setting, try to stick to working for a set number of hours during the day and putting away your laptop or leaving your work desk in the evening. This will help you transition to your personal space and time during which you can spend quality time with your family, go out, complete chores or engage in your hobbies, etc. Avoid working over weekends.
- Get enough sleep – Don’t work at night unless you really need to meet a certain deadline. Get 7-8 hours of sleep and disconnect from all electronic devices at least half an hour before you sleep. This will help improve your concentration and productivity along with your health