Working from Home
Gina Mantor • April 1, 2020
Working from Home? Balance is the Key to Being Productive
In light of the COVID-19 pandemic, many people are working from home these days. Under normal circumstances, telecommuting can offer a pleasant break from your daily routine. You can enjoy freedom from a long commute and the luxury of working in your sweats.
But this situation is far from normal! Here are some tips that may help keep you on track both mentally and physically:
Greeting the Day
If you’re waking in the morning and feeling uncertain because your routine is so different, perhaps a 15-minute ritual will help to get prepared for your day.
First thing in the morning, try to spend 10 to 15 minutes on self-care. Take a moment to think about three things you're grateful for. They can be simple things, such as a comfy blanket, a safe home, warmth, spring trees, blossoming tulips or your pet work buddy..
While, many of us lunge for our cellphones as soon as we’re conscious, try to make a point not to pick up your phone for at least 15 minutes.
Try Breathing for Stress Relief
Before the day’s demands take over, try becoming centered with some stress-relieving breaths.
Take a few minutes to really focus on your breathing. There is a technique called 4-7-8 breathing, or relaxing breath, which helps you concentrate on deep breaths. The practice is simple: Breathe in for a count of 4, hold for a count of 7 and breathe out for a count of 8. Practicing this for four breaths four times each day or more can help relieve anxiety and reset the autonomic nervous system. Give it a try!
Moving and Stretching, Indoors and Out
While our traditional gyms and workout facilities may be closed, staying active can increase our immunity and boost mental health. Stress can definitely put us "up in our head" and we forget about the rest of our bodies. Try 10 minutes stretching, 3 times throughout your day. Yoga poses or stretching in general can help keep our focus.
Remember, social distancing doesn’t mean you have to isolate yourself or to stay inside. There are many activities we can enjoy outdoors, such as gardening and hiking, and taking notice of the natural world, which can help alleviate anxiety and improve well-being. Getting outside each day for 15 minutes of fresh air and sunshine, which helps the body make vitamin D can help improve not only our moods, but our immune systems. Don't forget to take your furry friend with you! :)
Eating Well
Good nutrition is essential in stressful times....it's so important that we are utilizing the very best nutrition now!
Eat meals rich in plant-based foods, especially leafy vegetables and fruit and try to work in the whole rainbow of produce colors to get all the phytonutrients possible.
Taking steps to cut out inflammatory foods such as sugar and bad fats is a good idea. These foods might be more tempting when you’re feeling tense or worried. Don't eat your feelings. Drink plenty of water and stay hydrated, and consider green or black tea.
Home Office Environment
Bring in something from outdoors for your at-home desk. Rocks, branches, flowers, even a picture, photograph or screen saver depicting a beautiful, calming scene can help remind you of nature. And don’t forget the power of music. Listening to music that inspires you can help you focus and improve your mood.
Staying Focused
It can be hard to concentrate on work when your daily routine is off-kilter and the future is uncertain. Try to consume social media conservatively. Take a step back and try not to engage as frequently.
If aromatherapy agrees with you, a little eucalyptus or jasmine can make your home office more conducive to calm productivity. It’s important to note that essential oils are not effective treatments for disease, but they can help uplift mood or create a more relaxing environment.
Practice Mindfulness
It’s also important to keep in touch with friends, especially the ones who uplift you, and give people the benefit of the doubt during this challenging time. Most important are mindfulness and gratitude, try to focus on what’s at "hand". When you wash your hands, take a moment and say to yourself, ‘I fill my heart with gratitude for what’s going well.’ Sprinkle this affirmation through your day, with every hand-wash.
Wishing you and yours a healthy and productive day!
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