After the recent government guidelines of “lockdown” in the UK, many people have had to change their everyday lives and begin working from home. This is something that we are probably beginning to understand and come to terms with after being in this situation for over three weeks now. Whilst it is important to have some focus or awareness on your productivity levels, we appreciate that this is causing challenges with all of the ongoing distractions. It is important to show yourself some compassion and realise it is also vital to take some time to focus on yourself. A recent article published by the BPS gave some great tips on how to cope with life in isolation.
Below are a summary of the effective strategies so that you can deal with these psychological demands, based upon previous research studying people who live and work in isolated, confined, and extreme (ICE) conditions:
- Adaptation – adapting to new and unusual environments can take some time, usually up to 10 days. A quick way to adapt is to create a routine and stick to it, so that you can feel in control of your environment and this sense of structure helps minimise uncertainty.
- Uncertainty – this can lead to feelings of fear and anxiety. Thinking rationally and extracting the positives from this and focusing on them is something that helps reduce feelings of threat. Information about the future in this recent pandemic is scarce and this can add to feelings of fear and anxiety, therefore it is important to focus on the present and not worry too much about the end point. Focus on the immediate, achievable tasks at hand.
- Boredom – is likely to settle in at one point or another. It is important to try new things and creative hobbies that are away from screens and social media, to allow variety. Exercise is also an effective way of counteracting feelings of monotony and reducing feelings of stress. Mindfulness and meditation can also help reduce anxiety and there are lots of online platforms to guide you in this – check out CMCBPs recent blog on mindfulness and self-help apps.
- Motivation – low motivation can be inevitable in these circumstances, and knowing that is it a normal response can be comforting. Acknowledging progress and recognising small achievements can boost morale. Some ways found to “keep spirits up” have been finding a “passion project” to spend time on, taking online courses or taking up a new skill. Writing a diary or even just writing out your feelings can be a cathartic process in which you express emotions and frustrations.
There is a pressure for people to feel they should be productive during this time but we should be kind to ourselves and develop compassion for ourselves and others. For many of us we are working with or leading teams on a virtual basis which is creating a need for compassion in realising not everyone may not be as able to be as productive as they were when in the office. We are exploring these topics in CMCBP, and with our peers and other psychologists, so please continue to follow us or share your thoughts as we develop ways of supporting people and their working lives during this challenging and unsettling time. We offer lots of motivational, positive and comforting advice over on our Facebook page so be sure to check that out.
Hopefully these tips can help with the social and psychological demands of life in lockdown and shed light on the fact that we are all in this together. If you are feeling overwhelmed with worries or stresses about working remotely etc. feel free to contact Clare at CMCBP on 07594946166 or at [email protected] for advice and coaching in this area.
Stay home & stay safe 🙂
Written by Siobhan Headd
