Protecting Your Mental Health During COVID-19

10 tips to follow

You’ve probably seen memes stating “I’d like to cancel my month trial of 2020. Not impressed” or “Still debating where to go today - bedroom or living room”. We are trying to instill laughter in these unprecedented times aka the COVID-19 pandemic. Yet, if we’re honest, can we all laugh? Everyone has their own ways of coping with a situation we can’t grasp. A virus can spread across countries and continents, impacting all industries and lives like nothing we’ve seen before.

A few weeks ago, many thought COVID-19 was similar to the flu. Then it hit. The number of infections and unfortunately also deaths increased. At the time of writing this article, we are just shy of 3 million confirmed infections and have crossed another sad mark - over 200,000 lives have been lost.
 

It’s understandable that individuals are experiencing anxiety and worried. Their lives have been turned upside down and emotions like anger and, with government-mandated stay at home policies, also loneliness, frustration and sadness are experienced.

Job security is amongst the biggest worries of employees. Parents who also need to crisis school their children are concerned about delivering the same quality results compared to their regular working days. “I’m struggling. How can I juggle both?” This is a common question we’re hearing on a daily basis.

Employees are also aware that not every organization will weather this crisis. Termination letters have already been issued, especially in those industries severely hit. Letting go of staff is a decision organization take easily. It may be their only way to preserve their cash flow and secure the roles of other employees. For the terminated employee, this is irrelevant as they may be facing serious consequences. 

In a region where residency depends on the work permit, the UAE government has recently implemented policies to allow individuals to stay in the country after their employment agreement has been terminated. This is a welcomed move by those who have lost their job. But how can a candidate secure a new role now?

The thought of no income with no emergency fund is frightening. Add the financial obligation to support the family back at home and/or paying off debt and events seem to be spiraling downwards very quickly - a hopeless situation.

While organizations may have no choice but to terminate, they can support their employees’ mental health now.

1. Use Your Company’s Employee Assistance Program

Your company may have an Employee Assistance Program (EAP) in place. These confidential and free-of-charge services provide an opportunity to discuss personal or work-related issues with a professional counselor. They are qualified to offer you guidance and resources to cope effectively with these challenges.

2. Stay Connected With Your Team

Working from home allowed you to finally focus on your projects. Now, with your kids and spouse also at home, you feel isolated from your team. Connect with your team over video conferencing services like Zoom, Microsoft Teams or Skype and spend some time not talking about work. Be open and share with your boss and your team if there are areas where you need support adjusting.

3. Exercise

Studies are finding again and again the benefits of becoming and being physically active. It keeps your brain sharp and reduces short-term feelings of anxiety. Your body releases endorphins which boost your mood and energy for up to 24 hours.

Various trainers have moved their course for free online and you can participate at home alone or with your family and Joe Wicks, a PE teacher from the UK. Find an activity that works for you.

4. Limit Your Caffeine Intake

Too much caffeine in the second part of your day can directly impact your sleep and makes you feel more nervous and irritated. It’s therefore advisable to limit caffeine to the morning hours. Gradually cut back and replace your coffee with decaf. Alternatively, choose herbal teas and water to stay hydrated.

5. Ditch the Junk Food

As tempting as that bag of chips is, swap it for a healthier alternative like an apple, bell pepper with hummus or a few walnuts. Junk food and sugary snacks can result in your blood sugar levels shooting up, giving you the sugar rush, followed by the sudden crash and feeling tired. A balanced diet rich in vegetables and nutrients can lift your mood. Adding more colors to your plate by using a variety of fruits, vegetables and herbs can also increase your energy levels, creativity and motivation.

6. Limit Your Social Media and News Intake

The news in general has blown up with information over the last few weeks. Everybody is now an expert and is sharing their advice. The constant consumption, especially as the news around COVID-19 developed fast and thick, became frightening. Anxiety and stress levels increased while, besides hand washing, keeping physical distance and other precaution, there wasn’t much in our control.

Posts on social media are sometimes telling you what you need now. The only person who knows what you need is you. This is not the time to keep up with the Joneses and pretend everything is fine.

7. Acknowledge Your Worries

You may be feeling overwhelmed by the sheer amount of information. Simultaneously, you may not feel in control. You may be annoyed that life as you know it is gone. Whatever you are experiencing, it’s okay. 

You can recognize your worries and concerns by noting them down. Seeing them in black on white frees up your mental space without forgetting about them. At the same time, it allows you to move on in small steps.

8. Talk to a Friend

During the stay at home campaigns, you may feel more alone and possibly also lonely. Video conferencing services like Zoom, Microsoft Teams or Skype let you to stay in touch with friends and family members.

Reach out to one person who is positive and supportive. Let the other person know what support you need when you meet online. This could be a joke to make  you laugh, an ear to listen or active help to solve a current problem. Be honest with them and share what is going on in your mind. Describing your worries and concerns can be liberating while dwelling on too much becomes counterproductive. Listen and be open to their input.

Arrange a joint activity like drinking tea, making the same dinner or playing a game together. Sharing an activity connects despite the distance.

9. Get Enough Sleep

Stress can impact the quantity and quality of your sleep. To create or maintain good sleep hygiene, be consistent and go to bed at the same time each night. Set an alarm for you to get up at the same time each day, too.
Your bedroom should support you getting a good night’s sleep. Remove all distractions like TV, computers and also your phone. If you can’t leave your phone in another room, put it as far away from your bed as possible. Ensure your bedroom is dark and quiet and the temperature is ideally set between 15-22 C.

10. Do Something for Yourself

This “me time” or self-care is for you to re-charge your batteries. Pick an activity that brings you joy and gives you energy. Whether this is reading the book that has been on your nightstand for the last 4 months, building a LEGO construction or putting a few golf balls on the putting mat, this time is all about you.

We have to acknowledge that a pandemic like COVID-19 can make us more vulnerable and hit our mental health in ways we haven’t experienced yet. Making a change isn’t always easy and we often underestimate how far we’ve come. 

The following months and years will tell what effect COVID-19 had on our mental health. It may take us years to recognize what we’ve experienced. So today, give yourself credit. You’re doing the best you can!

Agni Skafidas has spent over 20 years in general and specialized HR roles in the Middle East and around the world. Her wealth of knowledge in HR, project management and coaching have driven her success and commercial understanding. She had the opportunity to lead HR teams in operational and strategic roles and served as Director, Total Rewards before joining OLAM as Managing Director.   Visit www.olam-group.com   Connect Agni Skafidas