For a number of years we’ve been talking about the VUCA world. The volatile, uncertain, complex and ambiguous world, and the unpredictability which this presents. There’s been ongoing dialogue about the need to be adaptive and flexible and respond to change, and many have written about the skills to be developed to best cope in such times.
COVID-19 has caught us by surprise and is asking us to change and adapt like we’ve never done so before. This new way of being presents challenges even for those who consider themselves masters of change and highly comfortable with the unpredictable.
It’s important to acknowledge that COVID-19 is not simply a physical health challenge. It creates a new environment which introduces new cognitions, behaviours and emotions for all of us. And with that, our mental health may be challenged.
Some people are experiencing heightened anxiety, stress, fatigue, emotionality and fear. All of these emotions are very real and should be attended to. These altered conditions may trigger different responses for many different reasons, and our mental wellbeing may require our increased attention.
There are a few things which you can do which may be helpful towards improved mental wellbeing.
Sleep
Disruptive sleep due to stress or anxiety can be depleting. The advantage of working from home is that if you are experiencing fatigue, you may have the ability to have a quick cat-nap during the day and deposit back into your sleep bank.
Try and adopt some new sleep routines to aid your sleep patterns, such as turning off phones and computers at least an hour before bed. With bedrooms becoming home offices, it may be tempting to keep working. Give yourself some space between switching off from work and going to sleep.
Develop a new routine
Developing some plans can help raise your sense of accomplishment and positive emotion. Small incremental goals are the aim. Break goals down to make things more manageable. Outlook diaries are perfect to schedule time for calls and particular work tasks.
Make sure you also schedule time for lunch and morning and afternoon breaks. Working for 90 minutes and then having a 10 minute break has been shown to be much more productive than longer work stints.
Use your breaks to move away from your workstation and enjoy a coffee, snacks, stretch or walk outside. This will all enhance your mental wellbeing.
Boosting your positive emotions
Small changes in behaviours or thinking can be highly productive. These can trigger a release of serotonin and endorphins; the chemicals in your brain which stimulate good feelings and increase your sense of wellbeing. Examples of positive psychological interventions which support positive emotions may include:
Acts of kindness. Share an act of kindness, such as calling a colleague to check how they are, send a text to a friend to inquire after them, check in on a neighbour, or make a tea or coffee for those in your household who too are adapting to these new living conditions.
Grateful exercises. Think about three things which you are grateful for. They don’t need to be expansive; but may be quite simple. Access to a good coffee. Your current health. The sun shining. The work you are engaged in. Your kids behaviour (currently!) and so on.
3 best things. Towards the end of each day, list out the three best things that have happened in your day. This could be as simple as I completed my planned piece of work; I had a fun virtual chat with my coachee; my dog kept me company across the day.
Engage with green space. Studies have shown that spending time in green space, such as gardens, parks, and the bush boosts the positive emotional states of those individuals. If you have access to a garden or live in the suburbs, take a short break or walk to savour the plants, flowers and lawns. The exercise will do you good and the change in attentional focus allows for the brain to activate additional pathway thinking which helps provide capacity for problem solving.
Breathe. Slow down and breathe. Take a few deep breaths in and out and slow yourself and your heart rate down. Allow your body to respond to your stress. Release your tense muscles and consciously breathe.
Eat well
Our new home offices have opened our world to our kitchen cupboards and fridge throughout the day! Consume in moderation and have some healthy choices on offer. Fresh fruit and vegetables will boost your immune system, and can support your good health. This can provide you with greater confidence in uncertain times.
Maintain your social connections
Having contact with a friend, colleague or family member provides you with a sense of relatedness and belonging. It provides you with an outlet to explore ideas or concerns. It allows you to know that you are not alone or isolated.
Engaging in social distancing means physically distancing, rather than pulling away from your social relationships. Now is the time to use technology to connect. Phoning a friend is a great option! Have a chat and check in with each other. Other options might include WhatsApp chat groups, Zoom or Microsoft Team virtual coffees and meetings, virtual dinners and drinks with friends, participating in Community Facebook group events (my local neighbourhood has arranged a bear hunt for local kids. We are placing teddy bears in our windows so the kids can ‘hunt’ for them when they go for walks with their parents).
Mental wellbeing can be enhanced by responding to the ‘here and now’, rather than worrying about the future ‘what if’s’. Focus on what is in your control and take comfort knowing there is a lot that you can influence.
And be kind to yourself! Many of us are challenged by COVID-19 and are responding in unexpected ways. Talk to yourself as you would a close friend and show yourself the compassion you deserve to help manage through this most unusual 100-year event.