Professional Success Managing work responsibilities during COVID-19 - Rutgers GSAPP
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Professional Success Managing work responsibilities during COVID-19
Establish your own workspace
• Establish a separate workspace
• It doesn’t have to be permanent
• Establish start and cut-off times for
work
• Spend time outside of your workspace
when on break
• Take breaks as often as you can
https://cpe.kennesaw.edu/blog/2020/03/24/how-to-quickly-set-up-a-home-office/
2
Having trouble staying focused at home?
• Designate worktimes if permitted
• Try setting up a work computer
profile or web restrictions
• Try phone apps that also restrict
your use during work sessions
• Designate sufficient break times
https://www.allbusiness.com/13-ways-stay-focused-working-home-111819-
1.html
3
Get organized
Getting organized
• Keep a calendar and update it
regularly
• Organize both your physical and
virtual systems
• Create a folder in your computer
for every obligation
• Have a to-do list and set realistic
goals https://collegeinfogeek.com/how-to-stay-organized-in-college/
5
Understanding
Stress
https://www.earth.com/news/cortisol-indicate-stressed/
Understanding stress
• Stress: “the physiological or psychological response to internal or external
stressors. Stress involves changes affecting nearly every system of the body,
influencing how people feel and behave.” (APA, 2020)
• Stress is a driving force to get our work done
• However, it can easily fall out of balance
• The most successful people are not the ones who experience the most
academic stress
• The most successful people are able to cope with stress and prevent it
from negatively impacting their performance
7
Understanding stress
• In times of stress, our bodies release cortisol to enhance our performance.
If left unchecked, prolonged stress can have serious negative health
consequences, such as:
• Anxiety
• Depression
• Digestive issues
• Cardiovascular problems
• Insomnia
• Weight problems
• Memory and cognition impairment
8
Develop hobbies and side interests
• Try to develop hobbies and interests
outside of work
• Can provide you with a sense of
accomplishment and help you
transition from work to personal life
• Can also be a good way to connect with
others during the pandemic https://vetnutrition.tufts.edu/2016/02/pet-nutrition-primer/
9
Self-care
• Important that you take care of your body and mind at all times
• Can play an important role in managing stress and keeping it at a
healthy level
• Not every self-care habit will work for everyone, will take some
trial and error
• Experts say you should engage in at least 30 minutes of self-care
each day
10Burnout
https://www.cv-magazine.com/global-cities-with-the-lowest-and-
highest-levels-of-workplace-burnout-revealed/Causes of Burnout
• Feeling a lack of control in your
workload
• Being given unclear expectations
• Not maintaining a proper work-
personal life balance
• This might be due to an:
• Overbearing workload
• Being thrust into new roles due to https://thriveglobal.com/stories/recognizing-burnout-in-the-finance-sector/
the pandemic
12Symptoms of Burnout
• Depersonalization
• Exhaustion
• Reduced performance
• You can find relief from these by taking breaks
13Strategies to avoid Burnout
• Recognize and respect your own limits
• Take breaks often
• Set boundaries
• Have realistic goals for yourself
• Delegate what you can
• Engage in self-care and hobbies that
provide you a sense of fulfillment https://www.gponline.com/practical-tips-
help-gps-deal-burnout/article/1453848
14What to do if you’re already
experiencing burnout
• Follow the same steps to preventing burnout
• Re-evaluate your own limits and current schedule
• Set boundaries and inform your friends and family
• Re-evaluate your priorities and consider dropping an
obligation
15Thank You!
References:
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American Psychological Association. (2012). Building your resilience. Https://Www.Apa.Org. https://www.apa.org/topics/resilience
American Psychological Association. (2020). Stress – APA Dictionary of Psychology. https://dictionary.apa.org/stress
BBC News. (2016, April 24). Why feeling like a fraud can be a good thing. BBC News. https://www.bbc.com/news/magazine-36082469
Cleveland Clinic. (2020, April 29). Practical Steps to Ease Stress and Anxiety During COVID-19 | Susan Albers, PsyD. https://www.youtube.com/watch?v=bHf4oOPudg4&ab_channel=ClevelandClinic
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