Mental well-being while you work from Home

Tips for Productivity, Mental Health and Staying Healthy

Working from home sounds like a luxury, but it comes with a number of challenges. Individuals work from home for a number of reasons. Whatever the reason for working from home, there are ways you can ensure you are being productive, healthy and happy while working from home. Now more than ever, we all must take care of our mental health and well-being. As we protect ourselves against potential exposure to the coronavirus, keep in mind that social distancing does not mean social isolation. This resource provides practical tips on taking care of our mental health and well-being.

1. Maintain Regular Hours: Create and maintain a routine and schedule. Set up a designated space for you and each family member to work and learn. Working designated hours, and then stopping when those hours are up, will give your brain time to work and time to rest. Don’t forget to include periodic breaks for recharging in your schedule.

2. Exercise and stay active: Create a Morning Routine, whether it’s having a cup of coffee every morning, doing some morning stretches or taking your dog on a walk, creating a morning routine can greatly help you get ready for the work-day at home. This is not only good for your physical health, but also your mental health. Periodically, get up and move around your home. Walking, stretching, planks or jumping jacks—whatever works best for you to reduce or alleviate stress and increase endorphins. Take a 15-minute walk, go make some lunch or catch up with other family members at home. Many fitness centers are offering free live-streams or app-based workouts for members and the general public, so check online to see what’s available. It’s also important to think about other controls, too. Working in your pajamas might work for some, but it might not be productive for others.

3. Set boundaries on work schedule: When working from home, be sure that you are working reasonable hours. It can be tempting to work more while you have your work at home, however it can also be taxing on your health and well-being, so stick to a schedule with healthy boundaries.

4. Stay connected: Stay connected with family, friends, and support systems using technology like FaceTime, Skype, Google Hangout and other video-based options. Talk about your fears and concerns with people you trust. Chances are they are feeling the same way.

5. Limit media consumption: Avoid continuous exposure to news, media, and social media that may trigger or elevate anxiety, stress, or panic. Stay informed by following few, authoritative resources, but limit media consumption.

6. Distract and redirect: Engage in activities that benefit your well-being, bring you joy and distract you from existing challenges. This might include meditation and yoga, often offered free online. You may also enjoy journaling, reading, art projects, cooking with new recipes, breathing exercises, or listening to a calming podcast or music.

7. If you’re Homeschooling: Try and set up a routine where you have distinct time for your work and your child both. Take regular breaks from your work to check on your child and assess how things are going. If things don’t go the way you planned, make the most of what you are able to accomplish and pick up any dropped threads the following day.

8. Keep your immune system strong: Make a commitment to staying strong by:

  1. Washing your hands with soap for 20 seconds
  2. Getting enough sleep
  3. Eating well and staying hydrated
  4. Taking vitamins

In addition, identify trusted sources of information you can turn to, such as MoHFW, UNICEF, WHO or CDC.

You can find same information in Hindi language in this YouTube video

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