If you are feeling worried, stressed and/or anxious at this time then you are not alone. This is a very normal response to the uncertainty of how the coronavirus (COVID-19) could affect your life, including being asked to work from home or avoid other people.
Digme Perform legend Sion Stansfield founded POINT 3 Wellbeing along with Sarah and Nicky to raise awareness of mental health in the workplace. Having worked in the corporate world themselves, they re-trained as wellbeing coaches with specific expertise in mindfulness and movement - using their own lived and learned experiences to help others to stress less and smile more.
They've put together the below list of tips to help you manage your mental health and wellbeing at this difficult time.
While there are many things that are out of our control, what we can control is how we respond, and there are some simple steps that we can take to manage our wellbeing and mental health at this time.
It’s as important as ever to have good habits in place – here are 10 of our favourites – they’re all backed by science, and proven to help reduce the effects of stress.
1. EXPOSE YOURSELF TO FRESH AIR AND SUNLIGHT FIRST THING
If you are well enough and not experiencing any symptoms get outside as early as possible in the day. Go for a brisk walk, get out into the garden or open the window.
This helps regulate your circadian rhythm which not only helps with sleep, but with many other of the body’s systems, and the mental and physical health benefits of getting sunlight are well reported.
2. MOVE REGULARLY
Movement is one of our foundational principles at POINT3. And there’s much you can do without going to the gym or outside.
Little and often is a good strategy when it comes to being active throughout the day at home.
3. TRY MINDFULNESS
Another of our foundational principles. And there’s extensive research to back up the effectiveness of mindfulness for managing stress.
If you don’t like the idea of formal mindfulness, then there are other ways to be mindful – anything that involves being totally focused on the task at hand – cooking, doing a jigsaw, colouring.
4. HAVE A PLAN FOR YOUR DAY
Obvious stuff, but it’s far too easy and frustrating for a day to disappear without achieving anything, if you haven’t planned in advance.
If you have more time on your hands then this is an opportunity to read that book that you’ve long wanted to read, or even start writing that book you’ve long wanted to write. Variety is key. As is having a routine.
Our friends at Soulhub have shared a great resource of books, movies, podcasts, online classes and online theatre to delve into during quiet times.
5. SET YOUR TIMER AND BREAK OFTEN
The most productive people work in sub 60 minute blocks then get up and move, change their scene or what they’re working on.
Use this as a trigger to move a little, put the kettle on and/or change tasks.
6. CONSIDER LIMITING THE AMOUNT OF TIME SPENT FOLLOWING THE NEWS
Yes, it’s important to stay informed, but have a good understanding of how much is enough for you. It’s all too easy to get drawn into following all the updates minute by minute.
In a similar vein, consider limiting how much social media you consume at times like this.
7. STAY CONNECTED
Whilst it’s important to have a good relationship with our technology, it’s also enabling us to stay connected remotely.
Consider setting up a regular time each day to connect with your team, friends and family.
Community matters more than ever at times like this. Neighbourhood whatsapp groups are being set up to keep people connected so they can help others who might need support at this time.
8. EAT AND HYDRATE WELL
It’s easy to disregard how important what we put in our bodies is for our minds as well… but there’s much research to show how eating and hydrating affects our cognitive functions and emotions too, not to mention keeping us physically healthy and immunity levels high.
We’re fans of Clarissa Lenherr Nutrition who shares regular recipes and inspiration.
9. PRIORITISE SLEEP
Sleep is something that can easily get disrupted when we’re anxious and worrying.
Whilst it can be easier said that done to ‘get a good night’s sleep’ there are steps we can take to ensure we are setting ourselves up for success when it comes to sleeping. So, if interested, read these resources here.
10. BE KIND TO YOURSELF, AND TO OTHERS.
And finally, even more than ever we need to be supporting each other – whether that’s at work, amongst family and friends, and in our local communities.
What can you be doing to help others?
Check out the POINT3 website for more details on their Mental Health and Wellbeing Training in the workplace.