How to cope with work-related stress during the pandemic

Working remotely has become the 'new normal' for most people worldwide, as this is the mPost practical way to stop the spread of COVID-19 in the workplace.

Surprisingly, working from home can be stressful too. | Source: Pexels

Some of the perks that come with it are not having to experience the hassle of commuting to and from work and people also get to see their loved ones more often.

However, there are also inconveniences that come with remote work or telecommuting.

Since a work-from-home set up is new for many people, the lack of a proper work area at home and the unstable or weak internet connection can cause a lot of stress.

On top of that, having to balance work and family life is also a struggle as the boundaries often blur when you work from home.

In an interview for 'Stand for Truth', Department of Labor and Employment (DOLE) Asec. Nikki Tutay explained why remote work can be stressful.

“It could be stressful kasi sometimes hindi na natin nare-realize 'yung boundaries natin between work and 'yung family set up or household set up. So minsan hindi mo alam na napro-prolong mo 'yung time mo for working.”

Aside from struggling to find a work-life balance, there are also other factors that cause anxiety in a work from home scenario.

Some Filipino professionals shared the downside of working-from-home in GMA News TV's 'Stand for Truth'.

According to psychiatrist Dr. Randy Dellosa working from home has two possible effects on mental health: overstress and understress.

When someone goes through an overstress, it means his or her body produces more adrenalin to cope with stress, which later on leads to exhaustion.

On the other hand, when someone experiences understress, it means his or her mind is on relaxation or vacation mode, which can affect productivity.

Know the symptoms of work-related stress | Source: Pexels

According to the Centers for Disease Control and Prevention (CDC), these are the symptoms of work-related stress:

• Feeling irritation, anger, or in denial
• Feeling uncertain, nervous, or anxious
• Lacking motivation
• Feeling tired, overwhelmed, or burned out
• Feeling sad or depressed
• Having trouble sleeping
• Having trouble concentrating

And these are the common factors that contribute to work-related stress during a pandemic:

• Concern about the risk of being exposed to the virus at work
• Taking care of personal and family needs while working
• Managing a different workload
• Lack of access to the tools and equipment needed to perform your job
• Feelings that you are not contributing enough to work or guilt about not being on the frontline
• Uncertainty about the future of your workplace and/or employment
• Learning new communication tools and dealing with technical difficulties
• Adapting to a different workspace and/or work schedule

To cope with anxiety while working from home, Dr. Randy Dellosa advises everyone to do their best to stay focused when working, dedicate time for rest and reflection, and as much as possible, try to maintain a work-life balance.

How to deal with stress at work during the pandemic | Source: Pexels

Moreover, CDC also gave the following tips on how to manage work-related stress:

1. Communicate with your coworkers, supervisors, and employees about job stress, in order to identify its causes and come up with possible solutions.

2. Identify the things that you do not have control over and make do with the available resources you have.

3. Increase your sense of control by creating a consistent daily routine, if possible-- ideally one that is similar to your pre-pandemic schedule.

a) Keep a regular sleep schedule.

b) Take breaks from work to stretch, exercise, or check in with your supportive colleagues, coworkers, family, and friends.

c) Spend time outdoors, either by being physically active or relaxing.

d) If you work from home, set a regular time to end your work for the day, if possible.

e) Practice mindfulness techniques.

f) Do things you enjoy during non-work hours.

4. Know the facts about COVID-19. Be informed about how to protect yourself and others.

5. Remind yourself that each of us has a crucial role in fighting this pandemic.

6. Remind yourself that everyone is in an unusual situation with limited resources.

7. Take breaks from watching, reading, or listening to news stories, including social media. Hearing about the pandemic repeatedly can be upsetting and mentally exhausting

8. Connect with others. Talk with people you trust about your concerns, how you are feeling, or how the COVID-19 pandemic is affecting you.

a) Connect with others through phone calls, email, text messages, mailing letters or cards, video chat, and social media.

b) Check on others. Helping others improves your sense of control, belonging, and self-esteem. Look for safe ways to offer social support to others, especially if they are showing signs of stress, such as depression and anxiety.

9. Get help if you feel you may be misusing alcohol or other drugs (including prescription drugs) as a means of coping.

10. If you are being treated for a mental health condition, continue with your treatment, and be aware of any new or worsening symptoms.

Working from home may be complicated and needs some getting used to, but in time, as with all things, people will learn how to best perform under this situation.

And if you feel like the pandemic and/or remote work has taken its toll on your mental health, do not hesitate to seek professional help.

For more lifestyle content, head out to GMA's Lifestyle page.

And for updates on the Coronavirus Disease pandemic and the enhanced community quarantine, visit GMA's COVID-19 page and ECQ page.

Source:
https://www.cdc.gov/coronavirus/2019-ncov/community/mental-health-non-healthcare.html

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