Mental Health—Self-Care Toolkit to Deal with Workplace Stressors
The pandemic we are all in right now has had a strenuous effect on our physical and mental health. As the holidays get closer, we must remember that these are exceptional times we are encountering. Not only are we struggling physically, but our mental health has been impacted a lot more. Unable to meet our friends and family, travel and shop for the holidays, these are times we would not have imagined to be in last year. Hence, it is okay to feel stressed, but it is important to be kind to yourself.
The struggle we all face when being kind to ourselves is the stigmatization that comes with mental health. Ever since we were little, we were taught to feel and accept the physical pain and changes that our bodies go through. But no one ever tells us that as we grow physically, our minds grow as well. With that we allow stress and pressure to be added to our lives which impacts our mental health. However, because it is an unknown phenomenon to many and is yet to be normalized, we fear talking about it to each other. This attitude towards our mental health needs to change.
Valéry Brosseau in our December Chapter Meeting provided us with some useful tips on how to manage the isolation and stress that the new work from home environment has caused. She talks about four important categories of activities that we must engage ourselves in regularly:
1. Physical
Indulge in physical activities to stay active and prevent feelings of isolation. You can still meet family and friends (virtually) or by socially distancing. Take some time out each day to go for a short walk outside (maintaining six-feet distance). If you have a backyard or balcony, use the opportunity to go out and take deep breaths. Breathing fresh air is a relaxant in itself. Finally, remind yourself each day as to why we are isolating. It is to protect ourselves, our loved ones and all the hard-working essential workers who are putting their lives at risk for us each day.
2. Emotional
Start trying a variety of calming techniques. Search the internet to check different practices as no one approach works for all. Research and find what works for you and then practice it daily to achieve meditation. Meditation allows us to become more familiar with our minds and bodies, and it can be a challenge. So, stay calm and don’t be frustrated if it doesn’t work for you right away.
Getting a good night sleep is always important but more so in times like today. When doctors said 8 hours of sleep, there was a reason behind it. Our lives are fast paced and our minds are utilized constantly. They need to shut down to function to their full capacity and sleep is the way to achieve it. Set regular sleep and wake times and sleep in a cool and quiet room. Stop using screens within one hour of sleeping and let your mind and body calm down.
3. Social
Limit your exposure to social media and news and spend more time socializing with family and friends. Allow yourself to indulge in activities like baking, playing cards or even as simple as getting a cup of coffee. Whatever you like to do, indulge in it guilt free and safely. Remember, you deserve to take a break from work and all the chaos around you.
4. Professional
Connect every day with at least one person at work and talk over the phone or virtually. Reach out to people to check in with them to ensure they are staying safe. Utilize the option of online networking platforms for holding virtual dinners, coffee or drinks with co-workers during lunch hour or after work. Indulge in some yoga or workout session as a group during work hours. It will allow you to not only socialize as a team but also relax and calm.
If you are unable to find help in your inner circle and the stress continues to grow, don’t be afraid to reach out to a professional. Valéry provided a great list of free resources available to us in the Durham region as listed below:
- Durham Mental Health Services Crisis Line: 905-666-0483
- Distress Centre Durham Helpline: 905-430-2522
- Community Care Durham – COPE Mental Health Groups: 1-888-255-6680
- Extensive database of social services (free & reduced cost): www.211ontario.ca
- Canadian Mental Health Association – Durham Region: 1-844-436-8760
Be sure to enjoy the holiday season. It is different this year than any we have seen before, but it is still the happiest time of the year. So, enjoy with family and friends (socially distancing) and be kind to yourself.
HAPPY HOLIDAYS!
UP NEXT
Join us in 2021 for our Chapter Meeting on Thursday, January 21, 2021 where our very own Ellie Braham will guide us on how to engage our teams online and get them excited for work.
For comments or inquiries, do not hesitate to reach me at [email protected].
—Ammara Mahmood, MBA
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