Managing your wellbeing while working from home
Guidance and resources to help you look after your mental health, keep active, stay connected and manage your overall wellbeing
Everyone reacts differently to change, and the way that we think, feel and behave vary between different people and over time. It’s important that you get further support if you need it.
Public Health England's national campaign, Every Mind Matters, reminds us all of the importance to take care of your mind as well as your body. The campaign offers 10 tips to help if you are worried about coronavirus, and 7 simple ideas to tackle working from home.
The government has published extensive guidance for the public on the mental health and wellbeing aspects of coronavirus, as well as guidance on supporting children and young people’s wellbeing.
Staff from City’s Organisational Development, HR, Occupational Health, Student Counselling & Mental Health and Sport & Leisure teams have compiled a list of helpful resources and information, specifically aimed at those who continue to work and study from home. The guidance is divided into the following sections:
Dos and Don’ts for working from home
|Stick to a regular routine – set working hours if possible||Work on your sofa – it is not good for posture|
|Take regular breaks – move around every half an hour||Take your break at your computer or in front of a screen – switch off, walk around and stretch|
|Stay active as much as you can||Work where you normally relax – try to have a dedicated work area if this is possible|
|Keep in touch and stay connected with your Line Manager and colleagues||Forget to take time off work – it is important to have a break and switch off now and then|
|Set yourself new goals for the day, and reflect on these at the end of the working day||Forget to make use of available resources, like the ones listed below|
Looking after your mental health
Since March 2020, the coronavirus outbreak has affected, and still continues to affect, the way many of us live our lives. It's normal that this may affect people's mental health.
The mental health charity Mind has extensive information about how to manage your mental health during this time, including information on coping with going back into the workplace or on campus and tips for managing feelings about lockdown easing.
Mind also provide information on 'mask anxiety', explaining how face coverings can cause difficult feelings for some people, and offers practical tips on how to cope.
The Mental Health Foundation also lists lots of useful information and advice on looking after your mental health while working during the coronavirus outbreak, including tips for home working, and tips for employees and leaders.
Psychology Tools offer a free downloadable guide on living with worry and anxiety amidst global uncertainty. The guide explores the differences between normal and excessive worry, and offers a selection of practical exercises that you can use to manage worry and maintain wellbeing.
If you are experiencing more bad days than good during these challenging times, City’s staff Counselling Service is open and available to staff at City. Visit the web page if you would like to book an appointment (requires staff log-in).
City staff also have access to Care first, an Employee Assistance Programme (requires staff log-in), which employ professionally qualified counsellors who can offer confidential and impartial advice and support on a range of topics, including anxiety, depression and bereavement.
If you feel as though you are in crisis and require immediate support, we advise staff and the wider public to contact:
- Samaritans – the helpline is available to anyone 24/7, whatever they’re going through. Call free on 116 123 if you want to talk to someone.
- Education Support Partnership – the UK’s only charity providing mental health and wellbeing support services to all education staff and organisations. Their free, confidential helpline 08000 562 561 is available 24/7 with trained counsellors to help you find a way forward.
If you are currently working or studying from home, the mental health charity Mind recommends building physical activity into your daily routine, if possible. Exercising at home can be simple and there are options for most ages and abilities, such as:
- Cleaning your home
- Dancing to music
- Going up and down stairs
- Sitting less – if you notice you’ve been sitting down for an hour, just getting up or changing position can help.
CitySport, the University’s sport and fitness centre, continues to provide tips and home workout videos, suitable for all levels, on their YouTube channel, and at @citysportec1 on their Instagram and Facebook channels – helping you to stay active while working from home.
Sport England are sharing lots of tips, advice and guidance on how to keep or get active in and around your home, including workouts from content providers such as Les Mills on Demand and Joe Wicks (The Body Coach).
There are many independent fitness videos and classes on YouTube and Instagram who are providing free access to home workouts including Yoga and Pilates, High Intensity Interval Training (HIIT), bodyweight exercises and stretching.
Home working and computers
We recommend that staff and students working and studying from home watch this Posturite Webinar, which discusses the issues around working at home with computers, and offers quick and simple changes that you can try.
Here are some workstation exercises you can do in your breaks.
Mental Health First Aid England has launched a national campaign to encourage people to feel empowered to be their authentic self, wherever they work. A key part of doing this is to stay connected with our colleagues:
In the current climate, human connections are more important than ever. Nurturing them virtually will be key to supporting the nation’s mental health and wellbeing as we come together to tackle the impact of coronavirus.
Many departments at City have set up their own Microsoft Teams sites to work collaboratively and stay connected – you can develop these for work projects, but also, importantly, to check in and catch up with your colleagues.
The CIPD have guidance on how to work remotely and manage teams working remotely, which includes online meetings and check-ins.
This WONKHE blog has tips on how to ‘keep emotionally fit for the long term’ and stay connected with your colleagues.
Staying connected with your faith communities
City's Chaplaincy team continues to be open and available for staff at City to talk to. Between March and May, the Chaplaincy team shared a daily Christian devotion, and a weekly ‘Good Questions’ talk on their Instagram page, @cityunichaplaincy, which is open to the public.
Helping safely in the community
Government advice for the public on the mental health and wellbeing aspects of coronavirus advises that helping and supporting others in the community can make you feel better, too.
The government has provided advice on coronavirus and volunteering, including who can volunteer, ways to volunteer and other ways anyone can help.
If you are providing voluntary services, you must follow the Government’s stay alert and safe (social distancing) guidance and information on how to help safely.
Relaxation and mindfulness
The mental health charity Mind recommends finding ways to relax and be creative:
There are lots of different ways that you can relax, take notice of the present moment and use your creative side. These include arts and crafts, DIY, singing or listening to music, writing or meditation.
It is important to take regular screen breaks. Always try to take a full lunch break away from screens or devices and try to switch off.
City’s Counselling, Mental Health, Neurodiversity and Disability teams manage the @cityunistressless Instagram account, and continue to share a range of relaxation techniques. These include art therapy journaling, a weekly breathe session and self-care tips.
City’s Centre for Excellence in Mindfulness Research (CEMR) are running virtual mindfulness sessions, open to all, three times a week, from 12.30pm – 1pm on Mondays, Wednesdays, and Fridays. The team are currently taking a break from these throughout August, resuming sessions from Wednesday 2nd September. If you are interested in attending a session, please contact Jutta Tobias Mortlock who can provide log-in details.
There are also many other external offerings, such as the mindfulness app Headspace which offers free meditation, sleep and movement exercises to help you – however you’re feeling.