- Steve Nguyen, PhD
How to Work Remotely During COVID-19 and Maintain Your Emotional Health
Updated: Aug 24, 2022
I have been asked about tips and strategies to help individuals be effective in working remotely during this COVID-19 (coronavirus) pandemic. Here are my thoughts.
Tips for Effectively Working Remotely:
1. Technology & Tools: Make sure you have the technology, equipments, and softwares to continue to be productive and get your work done. Practice and become comfortable with the various tools that your team and/or company requires you to use. For instance, for videoconferencing, be sure to know how to use the applications that your team uses (e.g., Zoom, WebEx, etc.). Also, even if you are familiar with the app, learn to use it and understand its limitations. Many videoconferencing tools are good to use for video through your laptop or computer’s built-in camera. However, the audio can, and is often spotty. So many times, it is best to “dial in” to the video call, and also call in on your cell phone for the audio portion.
Another thing to consider are the restrictions placed on you by your company’s IT department when you use your work laptop to work remotely. Some companies will require you to use a secure two-factor authentication process by going through an app, such as Duo Mobile, to log into your work laptop. Depending on how reliable the app and service is, this process can be quite cumbersome.
When doing video calls, preparation can go a long way in making your calls more tolerable for you and your colleagues (Chen, 2020). You will want to check your webcam, microphone, and internet speed. Also, be aware of what is in the background behind you (pets, kids, personal or identifiable items, etc.) and, as much as possible, minimize distractions and be sure that you can pay attention.
Equally important is to remember that when a video call will not work (newsflash: not everyone is comfortable using or being on a video call), try something else — like calling them on the phone.
*For Leaders:* If you are a leader leading a team, don’t forget that the virtual tools and technology serve to help you connect with your team. They aren’t meant to replace you in communicating and connecting with your team members.
I love this message from Patrick Lencioni reminding leaders to be exceedingly human:
“Demonstrate your concern for the very real fears and anxieties that your people are experiencing, not only professionally and economically, but socially and personally. Even though you don’t have definitive answers to all of their questions, don’t let that keep you from listening to them and empathizing with their fears.” -Patrick Lencioni
Here’s a great reminder that remote teams need real communication:
“You are a human manager learning to communicate with other humans aided by the power of technology. These efforts should allow you to think about the value of the human experience as supported by the best version of technology we can leverage for the goal. The power really is in your human hands; the technology just helps it virtually travel around the world” (Bisbee & Wisniewski, 2020).
2. Workspace: You need to set up a work office environment. Setting up a workspace will mentally prepare you and can be a good way to help separate your work & home space.
3. Rituals, Structure, and Breaks: You will want to develop rituals and be consistent about how you will start and end your day, as well as give yourself time to eat lunch and take short breaks throughout the day. You’ll also need to create a system or devise a method so that both you and those around you understand and know your work schedule.
4. Watercooler Conversations: When you are physically at the office, you can and do run into colleagues in the break room and are able to catch up with them or even solve or work through a challenge just by engaging in an unplanned watercooler conversation. When you work remotely, this is not possible so be sure to design a way to engage with your coworkers and/or your boss. Some teams use an instant messaging app like Microsoft Teams, Skype, or Slack to stay connected.
5. Chunk Your Time: Block times throughout the day that will work with your schedule, while trying to balance working at “home”. For instance, being at home and especially currently with many of the school children also in the home, you might not be able to follow a strict 8-5 schedule as you would normally follow in your office. In that case, break that up or chunk it into smaller chunks of time. For example, you might schedule 6am – 8am; 10am – 12pm; 2pm – 4pm; and 7pm – 9pm or 8am – 11am; 1pm – 3pm; 6pm – 9pm.
6. Be Prepared to Work More or Longer Hours: Make no mistake, working from home requires MORE (not LESS) of your time. As a matter of fact, people who telecommute, especially those who have done so for an extended period of time will tell you that it actually requires you to work more, not less.
Tips for Maintaining Your Emotional Health & Mental Sanity:
1. The COVID-19 (coronavirus) pandemic has created a unique scenario because it is the reason why this forced social experiment of remote work is suddenly on everyone’s mind. Indeed, many companies are suddenly requiring their employees to work from home to help contain the spread of the virus. It is important to understand and acknowledge some of the things you may experience as a result of this disruption to your regular routines (i.e., if you typically come into the office to work), such as fear and anxiety; depression and boredom; and anger, frustration or irritability.
2. To better handle and cope with this situation, try the following:
limit the amount of news you consume; get news from reliable sources
set up and follow a daily routine
stay connected to your coworkers, friends, and family
adopt a strong internal locus of control; realize there are things within your control & things outside of your control
take breaks and make time to unwind
practice gratitude and try to look for the positives
try meditation, mindfulness, or other relaxation exercises
get enough sleep, eat well, and exercise
Written By: Steve Nguyen, Ph.D. Organizational & Leadership Development Leader
American Psychological Association. Keeping Your Distance to Stay Safe. https://www.apa.org/practice/programs/dmhi/research-information/social-distancing
American Psychological Association. (2020, March 16). Seven crucial research findings that can help people deal with COVID-19. https://www.apa.org/news/apa/2020/03/covid-19-research-findings
Bisbee, B., & Wisniewski, K. (2020, March 18). Remote Teams Need Real Communication. Association for Talent Development. https://www.td.org/insights/remote-teams-need-real-communication
Centers for Disease Control and Prevention (CDC). Manage Anxiety & Stress. https://www.cdc.gov/coronavirus/2019-ncov/prepare/managing-stress-anxiety.html
Centers for Disease Control and Prevention (CDC). Taking Care of Your Emotional Health. https://emergency.cdc.gov/coping/selfcare.asp
Chen, B. (2020, March 25). The Dos and Don’ts of Online Video Meetings. NYTimes.com. https://www.nytimes.com/2020/03/25/technology/personaltech/online-video-meetings-etiquette-virus.html
Neeley, T. (2020, March 15). 15 Questions About Remote Work, Answered. Harvard Business Review. https://hbr.org/2020/03/15-questions-about-remote-work-answered
Nguyen, S. (2015, August 22). The Pitfalls Of Telecommuting. https://workplacepsychology.net/2015/08/22/the-pitfalls-of-telecommuting/
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