Tips for Working from Home

Dealing with self-isolation

COVID-19 has been a part of daily life for over two years and it's easy to feel lonely or isolated, especially for those spending more time working from home. However, there are some things we can all do to try and make things easier. Experts from Yale New Haven Health shared their advice below:

Stuck at home:

Frank Fortunati, MD, JD, vice chief of psychiatry at Yale New Haven Hospital said staying home for prolonged periods of time by itself will not have a negative impact on mental health. But what will have a negative impact is a lack of a routine, lack of sleep, exercise and a healthy diet.

Dr. Fortunati recommends sticking to a schedule that includes time for work, family and socialization. Schedule phone calls and rely on video chats to stay connected.

“For those who have to stay home to stay safe, they should be proactive in reaching out in a very regular way to those in their life that they normally would have interacted with,” Dr. Fortunati said.

Parents juggling the demands of child care and work at once should use this time to set an example for their kids. Explain that when mom and dad are working, that’s a time to focus on homework, a game or puzzle. Parents shouldn’t beat themselves up if they’re struggling to balance it all.

“Just like we don’t expect our kids to learn how to do everything perfectly the first time, we’re going to struggle as we’re learning new things, and new ways of dealing with the day and things that are outside our comfort zone,” Dr. Fortunati said. “We should give ourselves a break.”

If you notice that a friend or family member is struggling, reach out to offer support. Warning signs might include an increase in alcohol use, inability to sleep and an increasing fear of going outside.

Eating at home:

Staying at home for work poses another challenge: Sticking to a healthy diet. Ellen Liskov, registered dietitian nutritionist at Yale New Haven Hospital, suggests setting meal and snack times. If you’re not an accomplished chef, even pasta can become the base of a well-rounded meal.

“Pasta is a misunderstood food,” Liskov said. “If you want to do more pasta meals, use some frozen vegetables or fresh if you have them on hand to do a pasta primavera. You can use leftover cut up chicken, meat or seafood to extend the pasta.”

Pantry ingredients including canned beans or lentils are healthy plant-based proteins that can be used for stews or casseroles. So is peanut butter, which Liskov said can be added to hot cereal or used to make a sauce.

Don’t get discouraged if you don’t have every ingredient needed to follow a recipe. Liskov said some easy swaps are using half the amount of dried herbs if fresh ones aren’t available, use one tablespoon of cornstarch mixed with one teaspoon of water to replace flour in sauces or gravies, and substitute vegetables and grains for whatever you have on hand. Don’t have rice and spinach? Try broccoli and quinoa.

Staying active:

The Department of Health and Human Services Physical Activity Guidelines for Americans, 2nd Edition, recommends at least two and a half hours of moderate to vigorous aerobic activity per week and muscle strengthening activities at least two days per week for healthy adults. Peter Ronai, clinical professor of exercise science at Sacred Heart University, and a clinical exercise physiologist at Bridgeport Hospital, said it’s important to try and move every single day.

Go for walks or jog outside as long as you practice social distancing. If you don’t have any gym equipment at home, rely on your body weight for exercises, climb stairs, jog in place, add in jumping jacks, pushups, crunches, pull-ups and elastic resistant band exercises.

“I don’t think this is necessarily the time to be thinking about looking better, or how the clothes fit or any of those things. I think the emphasis now has to be about feeling better. Not feeling lethargic, preserving and improving our mental health, our outlook, by moving,” Ronai said.

The key is to focus on consistency, even if that means breaking up movement into short breaks.

“Just do a little bit every day. Just think about it from the inside out. Think about, ‘I’m making a little investment today, the best I can for my internal health, for my mood and to avoid a situation taking control of me,’” Ronai said.

Setting boundaries:

With no commute to mark the beginning and end of your day, work time can easily creep into personal time. To avoid work from home burnout, consider building that commute time back into your day.

Block out time in your calendar to take a walk, make your coffee or make the bed. If you would normally leave the office to get lunch, block out 30 minutes or an hour during the afternoon to make a healthy lunch. If you are overwhelmed with feeling like you are always online, set a good time to log in and log off every day.

Lastly, take time off, even if you do not intend to travel. Let your teammates know when you will be off work and resist the temptation to check your emails. If a co-worker is taking time off, wait to send them work related emails to help set the tone for your office.

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