Start by carving out a designated work area in your space.

通过Deanna deBara
3月25日,2020年3月25日
广告

社交隔离has become the new norm, which means that many people are transitioning to working from home—many for the first time. Change is always difficult, but moving your work from the office to your house in the middle of the coronavirus pandemic—and all the stress, worry, and uncertainty that goes along with it—can make the transition extra challenging. With so much in flux,照顾你的心理健康has never been more important. But how can you take care of your mental wellness while working from home and navigating this new world of social distancing? We tapped several experts to help you find your way.

信用:Getty / Maskot

Separate your workspace from your home space.

One of the challenges of working from home is thatyour professional life可以很容易地进入您的个人内容,使其难以在一天结束时“关闭”并断开连接。这就是为什么在工作和家庭之间创造分离感是如此重要的原因。“如果您有专门的工作空间 - 一个房间,一个转换的衣橱,甚至是房间角落的牌表 - 这使得在基于工作时间周围创造物理边界,”基于科罗拉多州的治疗师说Dave Wyner。“当你坐在那个空间时,你在工作。当你不是,你不是。”

If possible,set up your work area远离您的主要生活空间,如您的厨房,起居室或卧室;这样,当你应该在家里花时间时,你不会让任何视觉提示在工作时 - 或反之亦然。“此外,建立所有技术和办公用品都是有助于在一个地方分开的地方,从工作之外的任何杂乱中分开,”Wyner说。“它可以完全压倒在”工作“中,看到所有人洗衣店,肮脏的菜肴和未付的票据。通过同样的令牌,在工作后,它可以真的压力“在家里”,看看所有未完成的工作报告,电子表格,甚至是您的工作计算机。“

Schedule video chats with your loved ones.

对于许多人来说,在家里工作可以在最好的情况下感到隔离。但是,当你在家里与社会疏散工作时,它可以感觉更加令人不安。“我们是社会生物,所以社会疏散的想法违背了我们的性质,”Becca Skolnick,许可的临床心理学家和联合创始人MindWell NYC, a group private practice in Manhattan. That's why it's so important to maintain a connection with your friends, family, and co-workers—even though you can't connect with them in person. "It is very important to maintain contact with friends, family, and colleagues, even from a distance," says Skolnick. "Fortunately, technology allows us to see each other from a distance through platforms such as FaceTime, Google Hangout, [and] Zoom."

Having face-to-face time—即使它是通过屏幕—will help you feel more connected and less isolated, which is key for supporting your mental wellness. "Having the visual cues of these platforms can help us feel more connected than simply hearing someone's voice on the phone or reading a text message," adds Skolnick.

Make exercise a part of your daily routine.

Exercise is always an important part of mental health—but not being able to hit the gym or your favorite workout class can throw you off course. To mitigate this, carve out time in your new routine to get your blood pumping—and, if possible, make it the same time each day. "I recommend scheduling a time each day designated for some sort of exercise," says New York City-based fitness trainerMiriam Fried。"Having a set time carved out each day for some form of movement will make it easier to stay consistent."

You can find free workout routines on YouTube; many local fitness studios are offering digital classes, too. "If you're someone who normally takes classes, consider seeking out your favorite studio or instructor on social media; most fitness professionals and spaces are offering some form of virtual workouts," says Fried. "They're also losing business right now, so it's a great way to support them."

到外面。

社交隔离is a must right now, but that doesn't mean you have to stay inside 24/7. Do your brain and mood a favor and get outside every day, even if it'sjust for a quick walk。"Go for a run or walk outside while maintaining the recommended distance from others," says Skolnick. "Getting fresh air and sunlight can also be helpful for mood and stress levels."

富有成效地使用您的时间 - 而不只是在工作。

In the current climate, it can be easy to spend your days working at home from your laptop—and then your evenings and weekends with your Netflix queue. But being productive doesn't need to be relegated to work hours. If you want to give yourself a mood boost, try making good use of your time outside of work—and use all this time at home to learn something new, engage in your favoritehobbies或解决一个项目。“现在是时候这样做了puzzle你一直在推迟,读一本书,画画,播放乐器,玩游戏,或organize your closet,“斯波克尼克建议。

限制你的新闻消费。

当你在家里工作而没有办公室和同事的分心,每五分钟检查新闻可能很诱人。但是,不断与新闻一起携带并不适合您的心理健康。“我们经常被关于大流行的信息轰炸,这可能是压力,焦虑,令人不安的,”Skolnick说。“了解事实和更新非常重要,但有一个地方可以成为所有涵盖的地方,不再有帮助。”

It's important to stay informed, but it's just as important to take regular breaks from the news cycle. Try setting designated times to check the news each day (for example, once in the morning and once before you wrap up work)—and then give your brain a rest and try not to think about it, read about it, watch it, or talk about it outside of those designated times.

Comments

Be the first to comment!