The coronavirus pandemic has changed life completely. From national lockdowns and school closures to social distancing and next to no human contact, the crippling stress of the global pandemic has unravelled the world as we know it.
And, while government’s around the globe advised us to stay at home and avoid contact with others, many individuals working within essential industries like healthcare and retail were not able to do so.
In fact, many key workers have been and continue to work longer shifts to manage the country’s demand for healthcare, childcare, deliveries and more. And, according to a YouGov survey, 49% of key workers are feeling over-stressed as a result of their work.
In this week’s guest blog post, contributor Gemma Hart shares tips and techniques for managing overwhelm, controlling stress and nurturing good mental health while working in essential industries - from our NHS to transportation and hospitality.
Stress management during the pandemic
Often, stress management techniques focus on finding that extra time in your day to enjoy some much-needed quiet time. But, when you’re a key worker, it’s fair to say most of the time in your day is already accounted for.
So, in this article, I will be sharing some stress management techniques that you can practically use while on the go in the hope they allow you to explore the many, accessible stress management methods available to help you.
Why managing stress is important for key workers
Working as a key worker in the middle of a pandemic comes with a lot of added pressures. With social distancing restrictions being implemented and sometimes you are the only one in your family working, this (on top of the usual day-to-day pressures of the role) can lead to additional worry and stress.
If, for instance, you work as a midwife, whilst the role is largely filled with the joys of bringing new life into the world, it can be all too easy to make mistakes when stress or overtiredness isn’t addressed or managed properly. Working long shifts back-to-back can often result in burnout, dissatisfaction with your job and the risk of making an error.
Learning how to effectively manage the stresses of being a key worker (especially during a global pandemic) is crucial to ensure the safety of both yourself and your patients.
1. Tend to your basic needs
When life is overwhelming and you feel like there isn’t a spare moment in the day, it can be easy to push looking after yourself to the back of the priority list.
However, taking care of even the simplest things can make the biggest difference to your overall health and mental wellbeing. Protecting your immune system and doing your best to maintain your energy levels, for instance, will hand you back the power and help you take control of your stress more easily.
Every day, try to focus on your three basic needs: sleep, food, and movement. How often do you skip breakfast or go to bed late? It’s easy to do when life is overwhelming and there just isn’t time, right? But attending to your basic needs will help you keep going.
● Eat Regular Meals: you don’t have to stop and sit down for breakfast, lunch or dinner. While it is always recommended, we recognise it sometimes just isn’t practical. But it is important to ensure you are eating regularly throughout the day – even if it’s a healthy snack whilst on the go.
● Get Quality Sleep: try to get as much sleep at night as you can. If you can’t manage a long stretch of time, try to sneak in a couple of power naps throughout the day just to keep your energy levels up for those longer shifts. If the quanitity of sleep isn’t as you desire, the quality of your sleep is most important.
● Movement: Finally, keep moving. Movement helps to improve your circulation, release endorphins in the brain, and reduce stress. As a key worker, it’s probably fair to assume you move around a lot during the day already, so this tip is just here as a reminder to keep going.
If the above doesn’t feel possible right now, remember that even one small change can make a difference. Try to take a break outside – even if it’s just to take three deep breaths. Even small things like getting some fresh air will go some way towards helping you cope with stress.
2. eNSURE Your Needs ARE YOUR Priority
When you are spending every day serving and caring for other people, it can be hard to summon the energy to care for yourself. But self-care is essential – and perhaps more so now than ever before.
As a key worker, you will have to be your own advocate. It is up to you to set the physical and emotional boundaries that benefit your health. This includes being clear about which shifts you can/can’t work and your ability to decline overtime hours when asked.
Making your needs a priority also extends into your life outside of work. After long days at work, FaceTiming with certain family members or friends may not be helpful in that moment, so you could consider asking for a rain check until another time.
It isn’t necessary to have to answer calls at all hours of the day. It’s important to block out some calendar time just for you, where possible. Some people find the thought of working all day and then FaceTiming people in the evenings extremely stressful and that’s often because there is no time left for them to wind down.
Focus on your needs during this time and make sure you are setting boundaries where you need them.
3. Consider reducing your news intake
It can sometimes feel like the news is full of harrowing stories and distressing updates. Never more so than during a global pandemic. It can be difficult to switch off after reading such negative updates all day, every day, and then going to work.
To help manage your stress during this time, consider removing news apps from your phone to reduce your intake as much as possible. While it is important to keep up to date with the latest government guidance, it isn’t necessary to check on the news multiple times a day.
If you find that reading the news makes you feel more stressed, anxious, or depressed, read these tips on managing news anxiety.
4. REMEMBER, HELP IS AVAILABLE
As many of us have learnt during the pandemic, it’s okay to ask for help if you are struggling. Whether you are finding it difficult to meet the daily demands in your workplace or you are struggling to balance your home life with work, remember to ask for help if you need.
There are many ways you can ask for help and there are plenty of companies prioritising the mental health of key workers. So, however you are feeling at this time, know that you are not alone – people care for you and want to help.
A few suggestions, and great places to ask for help, are listed for you below:
● Talking to your manager.
● Call, text, or email Mind’s Infoline.
● Call the Samaritans on 116 123 at any time.
● Text the word KEYWORKER to 85258 to Shout who have a text line dedicated to supporting keyworkers’ mental health during this time.
Managing workplace stress beyond the pandemic
These times are difficult for everyone and many key workers are right on the front lines, dealing with very difficult situations.
Around the UK, stress levels are at an all-time high as people fight to effectively manage their mental health during a time when their lives feel unsteady or out of control. I hope the guidance listed above has provided you with some helpful tips to manage your stress during the pandemic and beyond.
The key thing to remember is that you are not alone and there are always people who can help.
Gemma Hart is an HR professional working remotely from as many coffee shops as she can find. Gemma has gained experience in a number of HR roles and now turns her focus towards growing her personal brand and sharing her thoughts on wellbeing and mental health in the workplace.