Employee Wellness Resources

Tips for coping while working from home during COVID-19

Working from Home tips

• Make a point of logging off from your remote work at the same time you would typically leave the office.
  It's easy to let your workday bleed longer when you don't have your usual commute home, but it's important to build in time at night to rest and recharge so you can work sustainably.
• Take five minutes to set ground rules with your partner for working from home.
  Doing work in a shared space has more potential stressors than you might realize. Minimize stress and surprises by agreeing on your work locations, how to respect each other's space, when you'll take breaks, and a signal for no interruptions.
• Together with your kids, come up with a rule to help them understand when you're available.
  Maybe it's a specific room, a colorful sign you make together, or a open/closed door that helps them understand when you're working and when you're not. A healthy boundary will make it easier for all of you.
• If you're a manager, make a point of reaching out to every member of your team once a day.
  Even a quick hello will let your colleagues know you're thinking of them, which helps them feel valued. You can also ask how their workload is feeling - since remote workers are harder to diagnose with burnout, this practice can help you keep an eye out for its signs.
• Make sure you move throughout the day.
  For example, walk around your home (or even around the room) while speaking on the phone.
• Today, take five minutes to create a daily schedule for you and anyone else staying home with you, and put it where everyone can see it.
  Sticking to a schedule helps you stay on task and focus, and the same is true for your children or other family members who are staying home. It will also give everyone clarity on when others need their space, like for a meeting or call.

Self-Care

• Practicing self-care when everything is uncertain
• How listening to music can lower stress and lift our spirits
• Feeling overwhelmed? Get energized and centered with these 5 yoga routines
• What we’re feeling grateful for during this challenging time
• Positive psychology strategies for keeping stress at bay through the ongoing COVID-19 crisis
• Now is the time for radical self care

Learn more about self-care:

• Get strategies to help kids cope with COVID-19.
• Discover how to maintain human connection during social distancing.
• Visit the Mayo Clinic's COVID-19 page for resources on how to get health care during the pandemic.

Tips for Maintaining Physical Health

• Fuel your body by eating a healthy, well-balanced diet and drinking plenty of water.
• Aim to get seven to eight hours of sleep each night.
• Exercise every day.
• Take deep breaths and stretch often.
• Avoid risky or destructive behaviors, such as abusing alcohol or drugs, excessive gambling or ignoring public health recommendations.
• Spend time outside, such as going for a walk in the park, but follow social distancing guidelines.
• Stretching Benefits: Why Stretching Should Be A Part of Your Life
• Resources for at-home exercises
• Get fit and have fun with Daily Burn (60 days free), where you can stream over 2000+ workouts taught by expert, certified trainers. From individual classes to easy to follow programs, there’s tons of variety for anyone, at any level to work out any day of the week.

Mental health:

• Set and maintain a routine at home.
• Focus on things you can control.
• Use technology to maintain social connections with your loved ones. Consider a regular check-in schedule to give you something to look forward to.
• Focus your thoughts on the present and things to be grateful for today.
• Listen to music or read books.
• Consume reliable news sources that report facts, and avoid media that sensationalizes emotions. Limit your exposure or take a break from news and social media if you find that it makes you anxious.
• Lean on your personal beliefs and faith for support.
• Look for ways to help your community, such as blood donations, checking on older people in your neighborhood, or donating supplies or money to local organizations.
• Acknowledge and appreciate what others are doing to help you and your community.
• Follow these 7 Emotion-Focused Coping Techniques for Uncertain Times

Free COVID-19 Mindfulness Guide

• The meditations, podcasts, blog posts, and talks on the 10 Percent Happier website will help you build resilience and find some calm amidst COVID-19. These resources are free for all.

AllOne Health COVID-19 Resources

 Coping Techniques for Uncertain Times
 Managing Family Togetherness
 Mindfulness
 Resilience
 Ten Tips for Parenting in Turbulent Times
 Working From Home
 Grief After Community Violence

Nutrition

• 7 Practical Tips For Healthy Eating During Self Isolation
• Food planning during the Coronavirus outbreak

Useful Apps

• Whether you're tired, anxious, or need a cool down from your at-home workout, the Breathwrk app has an exercise for you.
• Plan at least one break in the morning and in the afternoon to get active. Apps like the 7-Minute Workout, will help you get moving and feel relaxed while working from home.