Collectively, we have endured a lot in the past year. Many have had to contend with illness and grief, many have lost jobs, and all of us have had to reshape our lives radically, finding new ways of living and working.
Sinéad Proos, Head of Health and Wellbeing at laya healthcare, outlines her top five tips on how to prioritise health and wellbeing when working from home.
"There is a general feeling across the board of tiredness now. In the first wave, laya healthcare carried out one of the largest research studies among Irish employees and employers during Covid-19 and it found that those forced to work remotely because of the pandemic were stressed but also appreciated the upside."
"In the second wave, our latest research, January 2021 — Resilience Rising: Shaping the Future of Work and Wellbeing — found more people told us they were anxious, tired and demotivated. In fact, an astonishing 63% of employees said Covid-19 has affected their mental health."
So, how can we all empower ourselves when working from home to not only withstand these difficult times, but also to find strength and thrive over time? Resilience is key. Here are some helpful tips to managing your health and wellbeing.
1. Mind yourself
The second wave of our research found that employees are finding things tougher than they were six months ago. Any feelgood factor that was there around remote working is dissipating. 66% have not taken any sick leave since the start of the pandemic. That was 79% in July 2020, so it is improving but it can be better.
The reasons for this are multifaceted, but overall there are some important principles to keep in mind. If you are sick or unwell and working from home, make sure you report your sick leave and take the time to get back on your feet. You need to do this to be more productive, motivated and effective.
2. Look at your habits
While contracting Covid-19 remains a concern for most people, the pandemic has knock-on implications for our physical health. More than half of those working from home say they are exercising less, with a similar number saying they have put on weight.
A concerning 26% said they are struggling more with substance abuse due to Covid-19. What we eat affects our mood and vice versa so think about variety and moderation when it comes to your diet. Try and exercise regularly, whether it's a short walk or a longer workout, dedicate time to your physical health when possible.
3. Analyse your work station
The Irish workforce has shown itself to be adaptable and responsible during the pandemic. Most employees say their role has changed in the past year, with 38% taking on more responsibility than before.
Remote working environments can be challenging, with half of those working from home sharing their workspace and many not having a proper desk at which to work. In fact, 43% of people working from home are doing so from a kitchen table, sofa or bed.
Women are about half as likely as men to have a home office and about twice as likely to be working from the kitchen table. This will mean more aches and pains working from home so think about the ergonomics of your work station and make the space more comfortable and workable.
4. Take a break from social media
In these times of social distancing, social media has been an invaluable tool in making us feel connected. However, it can often drum up feelings of stress and anxiety. Manage your engagement — most phones have tools that allow you to limit usage so look to give the phone a rest, especially at bedtime.
5. Disconnect
By now, most employees are finding the prolonged pandemic restrictions tough going. Your downtime needs to be respected so you don’t burn out. However, we are seeing a real gulf in perceptions on this topic — 96% of employers told us they are in favour of the right to disconnect, but 57% of employees say they feel under pressure to work and stay connected outside their usual work hours.
Bearing in mind the EU Working Time Directive and the Irish Government’s plans for a code of practice on the right to disconnect, it is vital to rectify this. Talk to your employer, address your concerns and also look at your own time management and see what areas are infringing on others.
Research from the Resilience Rising: Shaping the Future of Work and Wellbeing report can be found here.
