Working in the new normal
How many of us working AMS members were faced with moving our offices into our homes with little more than a few days’ notice in March? How many of us had to rapidly convert kitchen counters, children’s bedrooms, spare rooms, garages or even cupboards into our “new” office over a weekend? How many of us added to their job descriptions “IT fundi”, “virtual events manager” or “telephony consultant”? And all this on top of filling the gap for our child minders, teachers and caregivers. How many of us feared illness and hospitalisation, retrenchment or reduced salaries, to mention but a few challenges? How many of us felt insecure in this most uncertain world we have found ourselves in, with no answers in sight? Even with enormous support from our employers, how many of us suffered stress and exhaustion from longer working hours, loneliness, isolation and, at times, desperation? The answer should come as no surprise: every working individual, every retiree and, in fact, every member of AMS will have experienced some or all the above. Is it any wonder why you may feel burnt-out, tired, listless or depressed? So, how can we help ourselves and co-workers cope better in the new year?
Take back control of your time – Agree on core working hours
Routine brings certainty, and certainty brings calm. Sticking to a 9-to-5 schedule might simply not work but establishing a reasonable yet flexible timetable with your manager, and committing to it, will go a long way to restoring direction and composure. Keep after-hours emails to send during acceptable work times; don’t put pressure on recipients to respond at 9pm or over weekends. Be mindful and patient with colleagues who may be working different “shifts” so everybody has realistic expectations. Remember: we are all in this together.
Ensure your work area is set up properly
Don’t ruin your back while slouching on the couch. Pain is stress, stress is depressing, and both are unproductive. If you don’t have an ergonomic setup, speak to your manager. Define your workspace and only use it during working hours. If possible, set physical boundaries to be in/out of your ‘office’.
Restore balance – Switch your work mode on and off
Your home is your castle, keep it a fun, happy and safe haven; work is your ambition, full of energy and drive, keep the two separate and restore the balance. We used to commute to and from work which gave us some quiet time to boot up and wind down before and after work. Your computer needs to shut down and reboot to perform optimally and so do you. If you can, try transition to and from work. This may mean getting dressed for work and changed afterwards; taking a brief walk around your complex or the block every morning and evening; doing some stretches twice a day; or listening to music over a cup of coffee. It doesn’t matter what the activity, just find the space on your timetable to breathe in work and breathe out work. Don’t leave your computer on at night; rather switch it on and off to ‘mark’ the beginning and end of each working day.
Disconnect your computer from the WiFi, avoid checking emails on your cellphone — the idea is not to stay ‘switched on’ 24/7.
Maintain your relationships – Connect with co-workers and friends
Social distancing, while necessary, has long-term negative consequences if not managed. Choose to spend time to share, laugh and be human with your colleagues and friends. Find out how they are “keeping-up” or “combatting” the common Covid enemy as well as adapting to the new norm. Learn, support and find the social fun in your new virtual reality. Reconnect with your colleagues, show your face, let them into your home virtually, meet their pets and let them be part of your life. It is quite disorientating and ‘unreal’ to talk to an empty computer screen all day. It is much more rewarding, even entertaining, to talk to a person with real expressions and reactions.
Burnout is not a work achievement. It is not a badge of honour
Don’t neglect your most precious asset – your mental and physical health. If you work yourself to the bone you won’t be productive anymore. Burnout is not just feeling exhausted, it can cause lasting damage to your health, and lead to things like high blood pressure, heart disease, anxiety, depression, cognitive decline, Alzheimer’s disease, a weakened immune system, obesity and, in extreme cases, even death.
Watch out for warning signs and seek support if you experience some of these symptoms.
Possible symptoms of burnout
- Difficulties concentrating, diminished motivation, forgetfulness, lack of productivity
- Headaches, stomach aches, dizziness, fainting, heart palpitations, shortness of breath
- Feeling exhausted, lacking energy, feeling drained
- Negative thoughts, frustration and lack of interest, anger, depression, anxiety
- Overuse of recreational drugs and trouble falling asleep or staying asleep
We need to take time over the festive season to acknowledge what we went through, what impact it has had on us and how we can reboot our systems for a healthy 2021. Our new year’s resolutions for 2021 might look very different to the previous year’s. These might include reconnecting with nature, checking in on family or taking more time for ourselves. While the external circumstances won’t change when the date ticks over to 2021 – maybe we can tackle this new year with more mindfulness.