COPING COVID-19: A SELF-HELP GUIDE

ORGANISATIONAL DEVELOPMENT AND EMPLOYEE WELLNESS

Mastering one mental skill when working from home

T: +27 51 401 2537 | E: niemancl@ufs.ac.za | www.ufs.ac.za

Today’s Discussion

TOPIC OUTLINE

The challenge

The answer

Managing boundaries

Tips to enhance mental wellbeing when working from home

Whereas our “normal” work environments

are set up to effectively engage in work,

for many employees, home environments

are not.

Working from home means adapting to

new technologies, changing forms of

communication, resisting distractions

from family members, pets, or mundane

household activities, or keeping up

motivation when the sun is shining

outside.

The Challenge:

Working from home requires

considerable self-control

Overcoming demands and

engaging in work requires self-

control, which in turn depletes

mental energy levels.

This refers to the act of mentally

switching off from work during

time off, and requires the

absence of all work-related

thoughts and activities.

It is a key element of replenishing

vital mental energy, and reducing

the negative effects of self-

control

The Answer:

Psychological Detachment

Something important to consider:

While the simple act of leaving the office after work immediately helps

detachment, this clearly becomes much more difficult when working

from home. So it is vitally important to actively manage boundaries

between work and non-work time to allow for that kind of detachment.

How can we manage boundaries?

Manage work timeManaging work time is key,

as remote workers tend to

work longer hours

compared to office

workers.

Physical boundariesPhysical boundaries

between the professional

and domestic aspects of

your life are also helpful.

Committing to a timeCommitting to a time where

you don’t communicate (or

even think) about work,

and immersive and

enjoyable activities that

require concentration.

1 2 3

TipsSome tips on how to enhance mental health and well-being when working from

home:

Set up a dedicated

workspace, which

should be as free from

distractions as

possible

Develop a schedule,

which includes

phases of focused

work as well as

breaks.

If possible, divide and

share times dedicated

to child and pet care.

TipsSome tips on how to enhance mental health and well-being when working from

home:

Organize your email

communication and

reserve dedicated

times for responding

to emails.

Try to establish simple

routines that don’t

require any self-

control, such as a

coffee break or

starting your working

day with an easy

routine task.

Set up dedicated

times for work and

leisure – and stick to

these times.

TipsSome tips on how to enhance mental health and well-being when working from

home:

If possible, work in a

different room than

the one you spend

your leisure time in.

Refrain from setting

impromptu goals

(such as, “I will stop

working once I finish

this task”) as

deadlines for finishing

work.

Refrain from all forms

of work-related

communication during

non-work time.

Very important:

Engage in absorbing activities, which capture your full attention after

work.

Good examples include exercise, cooking, mindfulness meditation, or

focused playing with your children or pets.

Closing Message

Generally, self-control is crucial for adapting to changes

in our environment. In light of the considerable

requirements now in place for self-control during the

lockdown, employees need to be conscious of not using

up their mental resources. They need to regularly engage

in “recovery experiences” including psychological

detachment to maintain and enhance their mental health

and wellbeing.

How will the competition work?A Word Search Activity will be uploaded this

week together with the presentation on Coping

COVID-19.

You need to complete the Word Search activity as

fast and accurate as possible and email your

completed Word Search Activity to

wellness@ufs.ac.za.

• Remember to also fill in your details on the

crossword puzzle (Name and Employee number).

• Scoring will be based on accuracy and speed.

What will the winners receive?There are various prizes up for grabs, including:

• Pimento’s vouchers.

• Corporate gifts from KovsieGear.

• Winners will receive a badge and form part of a

leader board, giving you full bragging rights.

COMPETITION!!!!

This week’s Word Search

Follow the attachment on this document shown

on the top left side to access this week’s Word Search

Activity: Mastering one mental skill .

COMPETITION!!!!

Thank you

Take control of your mental health

Contact us for

more information

Contact information

Carmine Nieman

niemancl@ufs.ac.za

051 401 2537

Burneline Kaars

kaarsb@ufs.ac.za

051 401 2937

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Name: ___________________________________________Employee number: ___________________

mindfulness mentalhealth detachment boundaries selfcontrol

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