With each passing day, there are new reports about the COVID-19 pandemic. For those of us who still have to physically show up to work, the risk of leaving home  can trigger feelings of anxiety and even depression, making it impossible to get any work done once we clock in.

Before you continue reading this article, simply breathe. Remember the situation before us is new, and fluid. You’re allowed to feel overwhelmed. Give yourself the grace to be gentle with your mind. We’re all doing the best we can. 

Now that we’ve removed guilt from the equation, let’s discuss measures you can take to make getting through your office days a tad bit more bearable.

Designate specific tasks each day.

It can help to create an item list of things you want (or need) to accomplish in each work day. This can prevent that flustered feeling of not knowing how to settle down and get down into your tasks. Consider outlining three to five things you need to have done before clocking out, and focus on each task as you go along.

Decorate your workspace (as much as you’re allowed to).

Maybe a picture of your family, an inspirational quote, or some flowers on your work desk, can help boost your positive outlook. If you don’t have a desk- example for grocery essential staff- perhaps you may have a locker or something similar that is designated for your belongings. Don’t knock it until you try it!

Limit how much you absorb news material during work hours.

Constantly checking and refreshing news sites can only add to making you anxious, and that’s what we’re trying to avoid. While it’s important to be aware of what’s happening both locally and abroad, creating a clear boundary can be the difference between your feeling calm or on edge. Tune in to reliable sources for information and try weeding out unconfirmed reports that are meant to incite panic. As an alternative, try compiling your favourite playlist as background music for your day.

Take your entire lunch break.

Yes. The entire break. Nourishing your body with healthy food can not only help boost your mood, but the very act of eating gives you something to focus on, outside of your work responsibilities.

Make an exit where necessary

Sometimes it all gets to be too much. Additionally, if your income has been reduced as a fallout of the pandemic, you may now have the frustration of wondering how you’re going to cover rent and other responsibilities. Cry if you need to. Feelings don’t have respect for office hours, and efforts to suppress them are often futile. If you need to take five minutes in the bathroom stall to regroup, do it. Your main responsibility is taking care of yourself, everything else flows from this.

Have an honest talk with your employer.

Mental health and wellness is a real thing. If your mind is exhausted to the point that you’re unable to perform your daily tasks, that benefits neither your employer nor yourself. Have an honest conversation with your boss and ask about the possibility of using remaining vacation days, or having a day or two to pull yourself together. You may be surprised at how much an honest conversation can open an opportunity for your boss to show his/her softer side. If you need to talk to a mental health professional, click here to see a list of the contacts for the various Regional Health Authorities. Above all, remember that you’re not in this fight alone and help is always just around the corner.