Written by: Kaila Currie-Bartlett, public relations graduate, Event & Project Specialist, Fluid & Digital Communications Coordinator, CPRS Toronto
2020 was a year that tested and challenged each of us. There’s no denying that the uncertainty of COVID-19 and the drastic changes to the way we live our everyday lives impacted our mental health.
When the pandemic hit nearly 11-months ago, no one thought we’d still be here in 2021. At first, this transition had clear silver linings; no morning commute, time to sleep in and minimal stress of getting dolled up to walk from your bed to your computer. But, as time passes and the return to office date gets pushed further away, it’s easy to get thrown from routines and tangled in the negativity that comes with craving normalcy.
As we continue to navigate the pandemic and work from home for the foreseeable future, here are six ways you can prioritize your mental health in 2021.
1. Establish work/life boundaries
Since our homes have become a space of working and living, it’s easy to feel we need to be working or productive at all hours of the day. But taking a step back to pre-COVID-19, did we feel this way?
Finding time to disconnect from your computer and work is not only crucial for your mental health, but also for overall productivity. This includes finding a balance during your work day to step away from your computer for a break. Research suggests incorporating breaks between 10 to 15 minutes will help you come back refreshed and allow you to be more productive throughout your day.
2. Create and maintain routine
A great way to establish work/life boundaries is creating and maintaining routine to differentiate your time between the two. Productivity experts state that maintaining consistent aspects of a daily and weekly routine during a time of crisis allows you to feel productive, in control and centred.
Some suggestions to creating a routine include scheduling daily and/or weekly to do’s like walking, working out or stretching, journaling, connecting with family/friends and even just making yourself a nutritious breakfast. Another strategy for holding yourself accountable is to set goals related to the routines and habits you are trying to instill. For instance, this can be as simple as journaling once a day for an entire week or scheduling a specific time to connect with family every week.
3. Set up a dedicated workspace
Numerous work from home experts have noted that having a designated workspace, similar to your office will help you be more productive and efficient. According to Dominick Miserandino, CEO of Inquisitr Media, a great way to accomplish this is to have a clearly defined space and/or environment that you associate with work, one that allows you to get into the proper mindset to take on your day.
There’s also evidence suggesting that setting up and tearing down your work setup daily is crucial to reinforcing a work/life balance. This routine will simulate a shortened version of a commute and create a clear ritual that indicates starting and more importantly ending the work day.
4. Dress to impress – look good, feel good, perform good
Putting on a designated work outfit each morning, further reinforces that you’ve started the work day. The added benefit of wearing clothes you’d actually wear to the office heeds to the adage of ‘look good, feel good, play good.’
One of the silver linings of working from home and online video meetings is that you are able to dress professionally on top while keeping your comfortable sweats out of the view of your colleagues or clients. As referenced by the Wall Street Journal, think of dressing for your work day as a business mullet: normal up top and party below.
5. Move your body
We’ve heard it plenty before COVID-19, but it’s time to move your body. Whether it’s a walk, run, weightlifting or an online workout class, regular movement of your body and daily exercise, even as short as 30-minutes, has incredible impacts.
As noted by the World Health Organization #HealthyAtHome campaign, the list of benefits you experience from regular exercise include improved blood circulation and muscle activity, reduced stress, diminished feelings of anxiety and depression and most importantly, keeping your body running at optimal health.
Many gyms and studios have pivoted their classes online to help you move from home with reduced membership rates. Youtube also has endless access to free classes.
6. Find something to be grateful for each day
This past year has caused once in a lifetime experiences (candidly speaking not many positive ones). To counteract these trying times, research has suggested looking to find gratitude in each day. One way to do this is to look at the lessons learned throughout COVID-19 and apply them to our everyday lives. For example, finding silver linings (similar to the beginning COVID-19) in the difficulties caused by the pandemic can help us feel more grateful as we navigate 2021.
Moreover, by practicing this small act each day, there are several benefits to both our physical and mental health; an improved immune system, a reduced risk for mental health issues, and an increased ability to handle everyday stressors.
In whole, with the recent announcement of the extended lockdown, it’s important to note that we’ve navigated this storm already for a year and we are fully capable of pushing forward. For 2021, we encourage you to make mental health your number one priority.
Within the CRPS Toronto community, board members regularly encourage normalizing conversations surrounding mental health and wellbeing within our sub-committees. We encourage you to check out the City of Toronto free mental health support resources at the link below. As well as an FAQ from the Centre for Mental Health (CAMH) and Crisis Service Canada.
City of Toronto COVID-19 Resources
Crisis Service Canada Resources for Marginalized Communities and Allies
Centre for Mental Health COVID-19 FAQ and Additional Resources