Worker Well-being During Covid-19 - Webflow

Worker Well-being During Covid-19

It has been nearly half a year since the COVID-19 pandemic began in earnest in the United States. If
you have found these months to be especially stressful, know that you are not alone. Nearly seven in
10 workers claim the COVID-19 pandemic is the most stressful time of their professional career—even
more than major events like 9/11 and the 2008 Great Recession, according to mental health provider
Ginger. Roughly the same percentage of workers are experiencing burnout symptoms while working
from home. The Journal of General Internal Medicine published the results of a survey of over 1,000
US residents regarding their top stressors related to COVID-19. The top five reported stressors were:

   1. Reading or hearing about the severity and contagiousness of COVID-19 (96.6%)
   2. Uncertainty about length of quarantine and social-distancing requirements (88.3%)
   3. Changes to social routines, such as spending time with friends and loved ones (83.7%)
   4. Changes to daily personal care routines, such as cooking, cleaning, exercise and relaxation
      (80.1%)
   5. Cancellation of planned or scheduled celebrations, entertainment, vacations or trips (68.7%)

The transformation of the home into the workplace and the increasingly blurred line between work time
and home time makes it easy for the stress of one to bleed into the other. The Center for Workplace
Mental Help offers a useful list of tips and practices to help maintain well-being during this time. There
is not anything especially novel about their advice; if anything, the extraordinary nature of the pandemic
underlines the importance of basic self-care practices that now compete with the distractions of modern
life and work for our attention.

Cultivate Self-Compassion
This is a very stressful time, so you may feel like you are making mistakes or forgetting things more
often. The lack of contact may amplify the effects of commonplace mistakes, with nobody to focus on
but yourself. Instead of attacking yourself when you forget, make a mistake, or fail at a task, shower
yourself with compassion. Self-compassion is a critical component of resilience. Practice pep talks and
treat yourself with the same nurturing support and loving-kindness you give to family, friends, and
coworkers.

Make a proactive effort to be self-supportive, such as writing a letter to yourself with one paragraph for
each of the elements of self-compassion. In the first paragraph, articulate what you are thinking and
feeling. In the second, offer yourself a message of self-kindness. In the third paragraph, frame what you
are feeling in connection to the broader world, from the point of view of how this challenge is a bridge to
greater understanding and compassion for what it means to be a person alive in this uncertain moment.
The Center for Mindful Self-Compassion recommends the following model response to COVID anxiety:

           •   Mindfulness – Become aware of how you feel about the virus. Are you feeling anxious,
               disheartened, confused? Can you feel it in your body? If so, where? Is your mind
               preoccupied with the virus? If so, what are your thoughts? Can you validate for yourself
               how you think or feel in a kind and understanding manner?
           •   Common humanity – When you hear news of people struggling with the virus, can you
               allow this to enhance your sense of being part of a global family rather than feeling
               separate? Can you imagine yourself in their situation and say, “Just like me?” Or when

Researcher: Jesse Van Hoy
Date: September 15, 2020

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               you reflect on your own distress, can you remind yourself, “Others feel as I do—I am not
               alone.” “Sickness is part of living.” “This is how it feels to be a human being right now.”
           •   Self-kindness – Try putting your hand on heart or some other soothing place, helping to
               calm some of your anxiety through touch. What words do you need to hear to comfort or
               reassure yourself about the virus right now? Are they realistic? Can you talk to yourself
               in a warm, compassionate voice? What actions do you need to take to protect yourself,
               or to provide for yourself?

Keep a regular personal routine or schedule
A lack of structure and routine can exacerbate feelings of distress and make you pay more attention to
the source of your problems. COVID-19 has upended normal routines for many, with rituals such as
commutes, school drop-offs, and regular grocery shopping being disrupted or ceasing altogether.

Managing your own behaviors can help you feel more in control of the situation, as well as add
structure and a sense of predictability to your day. Is it better to have a structured daily schedule or just
a general to-do list for the day? Some people might thrive with a highly structured daily schedule that
outlines activities in specific blocks of time, while others might do well with a loose list of things they
need to get done in the day. Either way, don’t beat yourself up if you find it difficult to stick to a routine.
This should be a helpful practice rather than another source of stress.

Stay connected
Chronic loneliness was an issue for millions of Americans before the pandemic began. Finding ways to
connect with others while social distancing can help replace some of what we’ve lost. Leverage social
media in the right way to make and maintain meaningful connections. For example, it’s likely to be more
beneficial to have a video chat instead of just reading the news or scrolling through Twitter posts. Other
ways to connect include learning a new skill, visiting with friends safely in a socially distanced manner,
or volunteering from home (such as calling elders who might feel especially lonely). Try different things,
as a variety of experiences help differentiate days that can otherwise seem to blend together.

Exercise and stay active
The closure of gyms and recreation spaces may have impacted your physical fitness routine.
Exercising releases chemicals in your brain, such as serotonin and endorphins which can help improve
your mood, reduce the risk of depression and cognitive decline, and delay onset of dementia. Regular
physical activity also helps your immune system function, manages your weight, and reduces overall
health risk.

The American Society for Nutrition offers advice on how to stay active at home, including examples of
body-weight resistance exercises (think push-ups, planks, etc.). Setting daily and weekly goals may
help keep you on track and aware of your improvement. Frame your practice with goals that are
specific, measurable, achievable, and relevant.

Exercise outside brings the added benefit of time outdoors (discussed below), but do consider wearing
a mask if you hike, bike, or run outside, like Bill Nye does. Becoming more aware of time spent sitting
and looking for creative ways to reduce sitting can help tremendously, even once the pandemic is over.
Goals and intentionality can help here as well – try a step tracker app, set timers to remind yourself to
stand up every 30 minutes, or put together a makeshift standing desk from common household items.

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Connect with nature, even in small doses, close to home
Time spent outdoors in doses as short as 20 minutes and in urban environments have been shown to
reduce stress levels. This can include a session in a backyard or on a balcony or rooftop. COVID risks
don’t disappear outside, so be sure to employ safe practices if you go. If venturing out of your house
isn’t an option, studies have shown that gazing out a window or looking at nature photos or videos —
including virtual tours — are also effective in promoting positive mental health. Something as simple as
a potted plant can impart these benefits.

Stay informed…but limit media consumption
Uncertainty breeds anxiety, so it’s natural to seek out reliable information in times of crisis. Stay up to
date with reliable sources such as the CDC, the World Health Organization, Medline, the FDA, your
local and regional public health agencies, and trusted news outlets. However, beware the temptation of
doomscrolling. Worries over the current public health crisis are compounded by anxiety over racial
injustice and the current political climate, which makes it all too easy to spend too much time scrolling
through news and social media feeds. Viewing an endless stream of grim content can throw a dark filter
over how you see the world. Consider approaching your media consumption time with intentionality –
are you looking for an answer to a particular question or trying to check in on a loved one you haven’t
seen in a while? You can also impose limits, such as avoiding social media before bed or scheduling
specific times for feed-checking.

Set boundaries
It is important to establish boundaries when changing locations isn't an option. Personal schedules
were discussed above, but this can be just as important for your work and can help make it feel more
manageable. Communicate with colleagues about your situation, such as obligations to children out of
school or childcare. Everyone is experiencing disruptions to their routines and structures, so expect
them to understand your needs.

Try to set up a dedicated ergonomic workspace, even if your living space is tight. My wife and I spent
the first few months of the pandemic sharing our duplex’s kitchen table as our workspace. She turned a
corner of our toddler’s bedroom into an office space fit for her second computer monitor and it
transformed her ability to get through the workday.

While there is much to be said for working in comfortable clothes from home, an act as simple as
changing your clothes can help your brain delineate work time from home time. Your work outfit does
not have to be fancy, just different.

Ask for help setting work priorities
The pandemic is upending workloads for most workers, with some taking on additional responsibilities
and others seeing once-routine tasks fall away. Not knowing what’s the most important work, can
quickly stress out employees. Curtail burnout by asking your manager for clear priorities. And don’t feel
guilty if you are feeling less productive – about four in ten employees are reporting such feelings due to
the pandemic, so you are not alone. Focus on the present moment and know that what you can
accomplish today is enough.

Take breaks, and make the most of them
Psychology Today offers a roundup of tips on how to take breaks during the workday. Taking breaks
that feel different from your work (which may include getting away from screens) is important.

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“Microbreaks” of just a minute or so can have lasting effects. While the idea of taking a work-related
break may seem counterintuitive, switching tasks to something that is routine and necessary but less
taxing on your brain may provide a needed boost. Just do not let this be the only kind of break you take.

Get creative to stay connected
Not long after work-from-home orders went into effect, I started a group chat with my team called “GIF
O’Clock!” We each post something silly there every day at 4pm. When I’m not the first to post and I see
a notification come up for the chat, I get a genuine jolt that perks me up and gives me a needed boost
for the last portion of my day. We keep this virtual space free from work-related discussion (we have a
separate chat for that). It’s a low-impact way to connect socially with coworkers on days that are either
full of virtual meetings or devoid of contact. In this time when we are all working away from our
colleagues (and perhaps entirely alone), this practice helps replace the “watercooler talk” that provides
imperceptible yet helpful breaks in the workday. The post-work virtual happy hours that were popular
early in the pandemic have become taxing to many, but finding ways to incorporate small breaks that
connect you with coworkers can combat feelings of isolation.

Tend to your mental health
Even for those who are fortunate enough to remain employed throughout the pandemic, depression
and burnout are still real concerns. 41% of U.S. employees feel burnt out from work, while another 23%
report feeling depressed. Paid time off encompasses wellness days as well as vacation, sick leave, and
dependent care. If you need to take a sick day (including days to restore your mental health), you
should do so. Working from home should not impede your ability to use this time as needed. Make time
to do the things that restore you, as the circumstances allow. Sleep is also key to managing anxiety and
maintaining mental health. 7-9 hours of quality sleep per night is recommended to positively influence
your energy level, motivation, and emotions.
Truly “unprecedented times”
Phrases like “these unprecedented times” or “the new normal” quickly became buzzwords once the
pandemic began, but their use is not unwarranted. The pandemic itself induced economic turmoil on a
scale not seen in generations, and it did not occur in a cultural vacuum. We are also dealing with an
ongoing climate crisis, social unrest due to racial injustice, and an increasingly volatile political climate
leading up to the elections. Any one of these phenomena would be enough to induce stress, but under
the circumstances this era may come to define all of the generations that live through it.
The tips outlined above are not meant to constitute a checklist or full “action plan” for all remote workers
in response to the pandemic. Each worker’s personal circumstances are unique. Any step you take to
improve your wellbeing is good step; don’t wear yourself out stressing over the many new decisions we
all face. Above all, if you feel uncertain or anxious, ask yourself what you can do to be kind to yourself
and to others in the moment. Whatever the answer, it will likely help relieve some stress for you, a
coworker, or a loved one. Such advice may also sound clichéd, but that somehow feels appropriate for
these times.

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                            Jesse Van Hoy is a librarian working on Echo’s research team. He
                            pivoted to librarianship after working as an elementary school
                            administrator, completing his MLIS at the University of Washington in
                            2018. He was raised in the New York metropolitan area and now lives in
                            Seattle with his wife and two-year-old son.

COVID-19 Information Sources
  • Centers for Disease Control
  • World Health Organization
  • Medline (US National Library of Medicine)
  • Food & Drug Administration
  • American Psychiatric Association
  • National Alliance on Mental Illness
  • Mayo Clinic
  • Public Health – Seattle & King County
  • Washington State Department of Health
  • Oregon Health Authority

Sources
Six Tips to Reduce COVID Decision Fatigue
Psychology Today │ Article │ Lindsay B. Jernigan │ 3 September 2020
COVID decision fatigue. Our brains are tired from the effort. Our hearts are tired from the emotional
strain. And our bodies are tired from carrying the worry.

Bill Nye Has Strong Feelings About Wearing a Mask While Hiking and Biking
Condé Nast Traveler │ Article │ Meredith Carey │ 20 August 2020
All you have to do is wear it when you see somebody approaching, like when they get within 30 feet.

Buzzword Bingo is Back! COVID-19 Edition
Think Ink │ Article │ Sydney Anderson │ 7 August 2020
It seems that we keep hearing “unprecedented” everywhere; in the news, on social media and even
throughout work emails.

A Timeline of the Coronavirus Pandemic
New York Times │ Timeline │ Derrick Bryson Taylor │ 6 August 2020
The coronavirus has spread to at least 177 countries, killing more than 610,200 and sickening more
than 14.7 million in a matter of months. Here’s a timeline of the outbreak so far.

Safe outdoor activities during the COVID-19 pandemic
Mayo Clinic │ Article │ 5 August 2020
Avoid crowded sidewalks and narrow paths and choose routes that make it easy to keep your distance.
Wear a mask when you can't maintain at least 6 feet (2 meters) from people you don't live with.

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Visiting Parks and Recreational Facilities
CDC │ Article │ Updated 30 July 2020
Staying physically active is one of the best ways to keep your mind and body healthy. In many areas,
people can visit parks, trails, and open spaces as a way to relieve stress, get some fresh air, and stay
active. While these facilities and areas can offer health benefits, it is important that you follow the steps
below to protect yourself and others from COVID-19.

The Complex Relationship Between Sleep, Depression & Anxiety
Sleep Foundation │ Article │ Updated 28 July 2020
Excessive sleepiness not only affects your physical health, it has a big impact on your mental health as
well. When you don’t get the 7-9 hours of quality sleep you need, it can heavily influence your outlook
on life, energy level, motivation, and emotions.

Remote work burnout is growing as pandemic stretches on. Here’s how to manage it
CNBC │ Article │ Michelle Fox │ 28 July 2020
Over two-thirds, or 69%, of employees are experiencing burnout symptoms while working from home,
according to Monster. Stress and financial anxiety are high, yet workers are not taking enough time off
to recharge, fearing they could be the next layoff if they don’t work hard enough.

Your 'Doomscrolling' Breeds Anxiety. Here's How To Stop The Cycle
NPR │ Article │ Lulu Garcia-Navarro │ 19 July 2020
Setting timers, setting intentions, and swapping 'vicious cycles' for 'virtuous cycles' are ways to combat
an endless stream of grim content in news and social media feeds.

39% of Employees Feel Less Productive During the COVID-19 Pandemic; Employers Have Responded
with Mental Health Support and Workday Changes
PR Newswire │ Press release │ 8 July 2020
Despite this, most employees' view of their future at their company remains unchanged.

Creating an Ergonomic Workspace at Home During COVID-19
Scripps Health │ Article │ 6 July 2020
You will want to design a home workspace that promotes good posture and movement to help you
prevent neck and back pain as well as eye strain if you work in front of a computer screen for extended
periods of time.

7 Strategies to Maximize a Break While Working From Home
Psychology Today │ Article │ Ellen Hendriksen │ 18 June 2020
How to do it right? Should we meditate, knock out some burpees, thumb through a few Instagram
stories, stare out the window, text a friend, or none of the above? Here are seven ways to make those
few minutes really count.

Create Boundaries Between Home and Work—Even When You Work from Home
SHRM │ Article │ Theresa Agovino │ 10 June 2020
Without separate locations for home and work, individuals must adopt behaviors, time and
communication strategies to create virtual perimeters.

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‘Burnt Out, Hopeless, Drained’—Mental Health Concerns Are Prevalent During COVID-19
HR Daily Advisor │ Article │ 8 June 2020
New research from the Society for Human Resource Management (SHRM) offers a warning to U.S.
companies about the psychological costs of COVID-19. While millions find themselves unemployed,
41% of U.S. employees feel burnt out from work, while another 23% report feeling depressed.

5 tips to get you off the sofa — because sitting more during COVID-19 is hurting your health
The Conversation │ Article │ Wuyou Sui │ 7 June 2020
The average Canadian spends 9.5 hours per day sitting.

Is Information Overload Hurting Mental Health?
Psychology Today │ Article │ Sara Gorman, Jack M. Gorman │ 4 June 2020
Schedule times to look at the news, Turn off notifications on your phone, and avoiding your phone
before going to bed can help stave off information overload.

Americans' Top 5 COVID-19 stressors
Becker Hospital Review │ Article │ Anuja Vaidya │ 1 June 2020
The most common stressor related to the pandemic for the U.S. public is reading or hearing about the
severity and contagiousness of COVID-19, a new survey shows. The survey was conducted April 7-9
and includes responses from 1,015 U.S. residents 18 years or older. Survey results were published in
the Journal of General Internal Medicine.

A COVID-19 Primer on Self-Compassion
Psychology Today │ Article │ Leah Weiss │ 28 May 2020
Self-compassion is a critical component of resilience —the ability to bounce forward after setbacks.
Research on self-compassion shows that it’s unequivocally linked to mental well-being, including less
stress, anxiety, depression, and perfectionism.

There Are No Hours or Days in Coronatime
Wired │ Article │ Arielle Pardes │ 8 May 2020
The days blend together, the months lurch ahead, and we have no idea what time it is. The virus has
created its own clock.

Mindful Productivity While Working From Home
Psychology Today │ Article │ Bryan E. Robinson │ 25 April 2020
Instead of attacking yourself when you forget, make a mistake, or fail at a task, shower yourself with
compassion.

How to Manage Your Loneliness
New York Times │ Article │ Julie Halpert │ 24 April 2020
It’s likely to be more beneficial to have a video chat instead of just reading the news on social media or
scrolling through Twitter posts.

Loneliness and COVID-19
Psychology Today │ Article │ J.W. Freiberg │ 23 April 2020
Approximately 37% of American citizens who self-identify as chronically lonely and about 28% of
American adult households are now single-person households.

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The Importance of Maintaining Structure and Routine During Stressful Times
Verywell Mind │ Article │ Kendra Cherry │ 21 April 2020
Even if you don't typically thrive on a strict schedule, having a routine can be helpful in times of
unpredictability, uncertainty, and stress. Implementing a structure to your day can give you a sense of
control. It can also improve your focus, organization, and productivity. Having a routine is about more
than just your day-to-day responsibilities and your work—don't forget to make time for self-care.

How to stay fit and healthy during coronavirus (COVID-19) Pandemic
American Society for Nutrition │ Article │ Antonio Faneite │ 19 April 2020
Tips on how to stay physically active at home.

What Historians Will See When They Look Back on the Covid-19 Pandemic of 2020
New York Times │ Article │ Audra D. S. Burch │ Updated 17 April 2020
The coronavirus pandemic may turn out to be the defining event for generations.

Dose of nature at home could help mental health, well-being during COVID-19
UW News │ Article │ Michelle Ma │ 16 April 2020
One study found that a 20-minute “dose” of nature in cities reduced stress levels. Another showed that
more tree cover helped lessen symptoms of depression among residents of nursing homes.

It's OK If You're Not Being Productive During The COVID-19 Pandemic
HuffPost │ Article │ Maija Kappler │ Updated 16 April 2020
There’s an interesting judgment that the more productive people are doing it right, and the less
productive people are doing it wrong. But there are no rules around that. It’s all just about getting
through.

HRE’s number of the day: Coronavirus stress
Human Resource Executive │ Article │ Kathryn Mayer │ 14 April 2020
Overall, 88% of workers reported experiencing moderate to extreme stress over the past 4-6 weeks.

Why You Should Take A Day Off, Even If You Have Nowhere To Go
HuffPost │ Article │ Monica Torres │ 10 April 2020
To make a break from work actually restful, try moving your digital work temptations out of sight.

New Data From Ginger Shows Nearly 70 Percent of Workers Feel More Stressed During COVID-19
Than at Any Other Point in Their Entire Professional Career
Business Wire │ Press release │ 9 April 2020
88% of workers reported experiencing moderate to extreme stress over the past 4-6 weeks. 69% of
workers claimed this was the most stressful time of their entire professional career.

My virtual social life is exhausting: Turns out Zoom cocktail hours can burn you out, too
Salon │ Article │ Mary Elizabeth Williams │ 3 April 2020
You'll get a 20 minute break at work, and you'll head over to the break room, and you'll scan through
your Facebook or your social media, or you'll pull up Zappos and scan through shoes. Your brain
doesn't know the difference between that and sitting down at your computer and working.

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How to Keep the Spirit of Teamwork Alive While You’re Working From Home During Coronavirus
Wirecutter │ Article │ Signe Brewster │ 13 March 2020
Virtual watercooler talk and quick games are little gestures that can keep the spark of teamwork alive.

Self-Compassion and COVID-19
Center for Mindful Self-Compassion │ Blog │ Chris Germer and Kristin Neff │ 7 March 2020
Mindfulness, connecting your feelings to common humanity, and self-kindness are key components to a
self-compassionate response to COVID-19 anxiety.

What you can do if you feel lonely during the coronavirus outbreak
National Health Service │ Web page │ 2020
If you're feeling lonely at the moment, the following tips can help. Different things work for different
people, so try to find what works for you, and seek further support if you feel you need it.

Separating Work-life from Home-life during COVID-19
Society of Behavioral Medicine │ Article │ Nina Bartmann │ 2020
The COVID-19 pandemic has impacted our lives in many ways. Whether it’s in a physical, emotional, or
social sense, we now have to make changes in our lives in order to prevent the spread of the virus.
These changes can be scary and could make the days appear longer, stressful, and chaotic.

Working Remotely During COVID-19
Center for Workplace Mental Health │ Web page │ 2020
Now more than ever, we all must take care of our mental health and well-being. As we protect
ourselves against potential exposure to the coronavirus, keep in mind that social distancing does not
mean social isolation. This resource provides practical tips on taking care of our mental health and well-
being.

COVID-19 Burnout: Four Ways to Deal with It
Korn Ferry │ Article │ 2020
All the work, but not knowing what’s the most important work, can quickly stress out employees.
Experts say employees can help curtail burnout by asking their managers for clear priorities.