Working from home isn’t for everyone - here’s how to cope if you’re struggling

Posted by Annabel van Griethuysen, Floating Dietetic Clinical Specialist, Tees, Esk and Wear Valleys NHS Foundation Trust (TEWV)

You may find yourself, as I have, being asked to work from home during the COVID-19 crisis. Although my work as a dietitian is vital to the NHS and to the care of patients, it is something which can be done remotely. Whilst those working from home may feel relieved in some ways to be able to socially distance, unlike our colleagues in front line services, this still comes with its own challenges.

Being isolated at home can be hard; it is easy to feel cut off from friends and co-workers, to feel out of the loop when it comes to work decisions and to feel stressed with how best to work when at home. Some people may find it frustrating that they cannot work as they did, and find performance dropping; others have told me that they are working over and beyond to almost prove that they are still being productive.

Working from home works for some people, and not for others. So what should we do if we are asked to work from home, and are struggling?

One thing which is key is to ensure that you keep a routine as much as possible. It is tempting to roll out of bed and turn on the laptop; no hair brushing, in pyjamas, no makeup. However, getting up and keeping a routine is very helpful to maintain mental health and structure. Getting up with enough time to relax before turning on the computer, to get dressed and to have breakfast, will help to separate relaxing time at home from work time at home. This also goes for the rest of the day - make time to do enjoyable activities, make sure you are getting enough sleep, and schedule breaks into your working day.

Ensuring you are eating and drinking well is also extremely important. Having time away from the computer for lunch and sitting in a different place to eat can help to break up the day and give you a much needed break. Generally, the British Dietetic Association has advised to continue to eat and drink normally throughout this pandemic, focussing on a balance of food groups. If we are struggling to shop regularly, they advise using fresh foods first, but also frozen, dried and tinned produce, for example vegetables, are still a valuable sources of nutrition. It is tempting to snack more when working from home; I know personally the lure of the biscuit tin is strong, but instead of reaching for a biscuit, try getting a hot drink, or having a wander to a different room for a 5 minute break. I’m lucky enough to have a garden to use to get a quick bit of exercise.

One thing to potentially consider is a supplement of vitamin D. This is usually the sunshine vitamin which, in the spring, we would be able to get from sunlight, but with limited exposure to the sun at the moment, a 10microgram supplement may be beneficial.

Having a completely separate space to work which is tidied or hidden away at the end of the day can help to establish structure and boundaries, and resist the temptation to work on into the night. Try to make sure that this space is appropriate as well, with a desk, supportive chair, and enough natural light and ventilation. It can also help to keep two or four legged ‘helpers’ at bay!

But finally, it is normal and understandable to feel anxious and stressed, especially at this time. So make sure you are talking if this is the case. Reach out to your social circles (I have somehow managed to teach my mother to use WhatsApp video calling!) and keep connected. Together we will be strong.

Some sources of support and information:

• The British Dietetic Association: Advice on Nutrition
• The Recovery College Online: Lots of advice, including on walking and exercise
• Managing Musculoskeletal Health in isolation
• NHS Advice on staying well at home
• Coronavirus: Five ways to work well from home (BBC)

Annabel is a Floating Dietetic Clinical Specialist at Tees, Esk and Wear Valleys NHS Foundation Trust (TEWV). Practitioner of Public Health, Faculty of Public Health, Trade Union Representative for the BDA (Association of UK Dietitians) and Staff and Dietetic Wellness Champion.

Photo attribution: 

• 'Mom working from home' by Lyncconf Games, copyright © 2018: https://www.lyncconf.com (via Flickr.com: https://flickr.com/photos/nodstrum/42643527974) (CC BY 2.0)