It’s OK not to be OK

Stress Management when Working From Home

Recently a close friend of mine, June (not her real name), was diagnosed with severe depression and anxiety. I remember her complaining of low energy levels and tiredness after the first month of working from home. It seemed normal as none of us was used to working from home, I myself felt the same.

Her situation however got worse in mid-April. At that time, all she did was sleep during the day. I remember calling her and I could hear the tiredness in her voice. By this time, she was having sleepless nights and sleeping during the day. This resulted to a backlog in her work and the pressure to deliver caused her a lot of anxiety. It was evident things were not ok and she needed help. 

With the help of some friends, we were able to get for her a referral for a psychiatrist who diagnosed her, prescribed antidepressants and referred her to a counselor.

For most of us, if not all of us, COVID19 has thrown us into a sudden transition from working in a physical office to working in our own homes.  Our sanctuaries have been transformed into an office, school and / or a solitary confinement of some sort.

This sudden change in our daily routine, coupled with working in confined houses with family members who have their own unique demands; to the uncertainty in the face of a pandemic, has extremely changed how we cope. It has also led to not only increased fear but anxiety, high levels of stress and in some cases burnout.

The World Health Organization defines positive mental health as “a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and make a contribution to his or her community.” It includes all aspects of emotional and psychological well-being; affecting how we act, think, and feel.

According to a new study from the professional feedback platform Blind, 2020 has been found to be a year of mental stress, exhaustion and burnout. In addition;

• 26.7% of workers are reported to have no separation between work and life

• 20.5% of workers reported unmanageable workload

• 18.8% of workers reported Job security concerns

• 11.1% of workers reported they lacked support from manager

• 10.8% of workers reported lack of control over work

The study further found that certain job functions are more prone to burnout than others. These include:

• Marketing and communications – 74.8%

• Finance and accounting – 66.7%

• Sales/support – 64.8%

• Business strategy/operations – 64.1%

• HR – 59.6%

• Engineering and technology – 59.5%

Positive mental health and well-being enables you to function well, have meaningful social connections, positive self-esteem and be better able to cope with life’s ups and downs. Managing your mental health is just as important as reaching your goals and maintaining high levels of productivity.

That said, emotional exhaustion and anxiety is to be expected during this period. In addition, stress affects different people in different ways.

HOW DO YOU KNOW YOU ARE NOT OK

Sometimes the signs that you are not ok are obvious—but for some people it might just be a feeling of being slightly off and you can’t figure out exactly where the problem is. So you trudge on, trying to sustain your busy life until it sets in that life has become unmanageable.  Before it gets to this point, below is a list to note of some of the common signs you might display if you are not feeling Ok:

Physical Mental Behavior

Headaches Worrying about future Tearful

Sweating Imagining the worst Eating more or less

Stomach problems Being forgetful Biting your nails

Muscle tension or pain Difficulty concentrating Avoiding others

Feeling tired or dizzy Feeling irritable Sleep problems

Bowel or bladder problems Rumination Drinking/smoking more

Dry mouth Making mistakes

Shortness of breath Feeling low

If you experience these feelings or behaviors for several days in a row and are unable to carry out normal responsibilities because of them, it’s ok not to be ok. It is however important to seek professional help.

MOST PEOPLE WILL BENEFIT FROM COUNSELLING DURING THIS PERIOD.

You may have great insight into your own patterns and problems. You may even have many of the skills to manage them on your own. Still, there may be times when you need help, especially during the current uncertain period we are experiencing.

Contrary to popular misconception, you don’t have to be “crazy,” desperate, or on the brink of a meltdown to go for counselling. Getting help also doesn’t mean you’re in for a lifetime of “head shrinking.” In fact, a 2001 study in the Journal of Counselling Psychology found that most people feel better within seven to 10 visits. In another study, published in 2006 in the Journal of Consulting and Clinical Psychology, 88 percent of Counselling-goers reported improvements after just one session.

Although severe mental illness may require more intensive intervention, most people may benefit, during this period, from short-term, goal-oriented Counselling to address a specific issue or interpersonal conflict, get out of the fear and anxiety that might be paralysing them or make some major life changes.

The opportunity to talk uncensored to a non-biased professional without fear of judgment or repercussions can be life-changing. Therefore, if you need some support, get friends, family members a trusted doctor to recommend a good counselor. The sooner you get the help, the faster you can get back to living life at your best.

HOW DO WE SUPPORT COLLEAGUES STRUGGLING DURING THIS TIME

You don’t need to be an expert on mental health to be there for someone. Think about using the following three top tips:

1) Check in

You might not be able to meet face-to-face, but picking up the phone, having a video call, starting a group chat or messaging someone on social media lets them know you are there to talk and ready to listen.

2) Listen and reflect

Whether you have a mental health problem or not, this will be a challenging time for our mental health and well-being. If someone opens up to you, remember that you don’t need to fix things or offer advice. Often just listening, and showing you take them seriously, can help someone to manage.

3) Ask questions 

Ask how people are managing, and ask again if you’re worried they aren’t sharing the full picture. Asking again, with interest, can help someone to open up and explore what they’re feeling.

CONCLUSION

It takes a lot of determination to remain productive and positive during this period, it is therefore important to be aware of hidden stressors and know how to mitigate them to ensure achievement of an ideal work-life balance especially if working from home. It is also important to watch for symptoms of stress in our current climate and if you or someone you care about is unable to mitigate the symptoms, seek support for yourself or them.

For more on our support for those working from home, check out our free Work From Home Starter Guide