Karlyn Borysenko Contributor
Mar 16, 2020,11:33am EST
Perhaps coronavirus
forced your hand, but there is no doubt that we are all in a time of
significant evolution when it comes to the world of work. But just because the
world is changing rapidly around you does not mean that you should lose your
cool. In times like this, it's even more important to be mindful of how you are
contributing to your experience. Through this crisis, life will still go on.
And work will still need to be done.
Here are five ways
to make your work mindful as we all figure out ways to prevent the spread of
coronavirus. These strategies may seem deceptively simple, but don't be fooled!
Sometimes, it's the simple things that make the most difference.
Stay calm.
While getting ready
to hunker down and possibly work at home for an extended period to avoid
spreading the coronavirus is quite serious, that does not mean that you should
panic. Panic rarely does anyone any good in crisis situations because it
directs all of your energy towards survival. That means you will lose the
ability to look around you at what is happening and address it from a detached,
clear-headed perspective.
If you find
yourself getting stressed, go back to basics, and focus on your
breathing. Think about it: We can survive for weeks without food and
days without water, but we can't go more than a few minutes without breathing.
No matter where you are, you can almost always come back to taking a few deep
breathes to calm your anxieties.
·
Sit in a chair with a straight back, your feet planted firmly on
the floor, and your arms uncrossed and relaxed.
·
Inhale slowly through your nose. Follow the breathe all the way
down your throat, through your chest, and into your belly.
·
When it hits your belly, hold it for a few moments.
·
Release the breath slowly through your mouth.
·
Repeat as many times as you need to until you feel calmer.
Focus on your
purpose.
Having a clear
purpose that you can focus on your energy and attention on has been shown
to help in times of stress by reducing negative emotions like
nervousness, hopelessness, loneliness, irritability, and general daily
stress.
Consider thinking
of your job as your purpose. Focus your attention on showing up (even if it's
just to your home office), giving your all and doing your best. Remind yourself
of the bigger picture and how you're helping your organization succeed through
your efforts by placing sticky notes in your workspace with your goals or
affirmational messages that keep you on point.
Perhaps you don't
have your dream job - that's OK. Then focus on the people you are helping to
support when you show up and give your all. No matter what type of work you do,
you will impact real people will your efforts. Make it your mission to improve
the lives of everyone you come into contact with, even if the only connection
is virtual. In times like this,
Stick to a routine.
Working from home
can be a challenge if you're new to it. One way to navigate it will is to come up with a
routine and stick to it. This will help you be more productive when
you're in work mode, and will also help you to detach when it's time to clock
out for the day. Here are some basic must-haves:
·
Create a home office space, and try to keep
it strictly for work. That means no working from your bed or the couch - those
are personal spaces. Set up a desk in a spare room, or in a corner that you can
use specifically for focused work time and then leave when you're done for the
day.
·
Get dressed. Rolling out of bed and heading
right to your desk is great, but make sure you're getting up, showering, and
getting ready for the day just like you would if you were heading to the
office. And remember to look good from the waist up if you have to be on video!
·
Keep your office hours. It might seem counter-intuitive,
but your work/life balance can take an incredible hit when you work from home
because it is very easy to ignore the clock. If you usually start work at 9am
in the office, then do that at home. If you end work at 5pm in the office, do
that at home. Be disciplined and stick to it.
Be kind.
In a time when so
many people are on edge and scared about what tomorrow might hold, it's
essential to exercise kindness in your human interactions. Remember, stress can
make us behave in ways that are less than ideal, but it is rarely with harmful
intent in mind. If there was ever a time to go out of your way with a kind word
or two, or to respond to anger or frustration with love and support, it's
now.
Practice gratitude.
Even in times of
high stress, practicing
gratitude has shown to reduce stress and depressive symptoms.
If you've never utilized a gratitude journal, now is the perfect time to start.
At the end of every day, simply write down what you appreciated about your day.
It could be anything from a peaceful work-at-home environment where you spent
all day in your PJs to colleagues who were extra responsive and friendly over
Slack. Anything that makes your life more comfortable or better is fair game.
When you take the time to write it down, you're consciously focusing your
energy and attention on the good, rather than letting your brain default to
things that might be more scary or stressful.
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