Working from home due to covid-19 -How cognitive behavioural therapy can help
19 May 2020
Our definition of home has changed. What was once a place to relax at the end of the day is now the center of everything. Home, work, and children, if you have them, are all mixed up like one chaotic piece of fruit cake. And it's making us feel a little nutty.
So how can you survive working from home with your sanity intact? Keeping to a daily routine, limiting sugary and fatty foods, and getting enough exercise are great places to start, but if the lows are getting too low, you may want to go another route.
Cognitive Behavioural Therapy helps change your perceptions and boost your mood. Here are a few ways CBT can help you overcome the challenges of working from home.
GET THROUGH THE DAY BY DEVELOPING A MORE POSITIVE WAY OF THINKING
Right now, we are all struggling to stay positive. You may be overwhelmed with too much to do at home. Or perhaps work has slowed to a crawl, and your mind is wandering. Either way, it's hard to keep your negative thoughts from surfacing. CBT helps take those negative thoughts and flip them so you can maintain a more balanced mindset.
BETTER UNDERSTAND PEOPLES ACTIONS AND MOTIVATIONS
In times of uncertainty and stress, it can be easy to take things personally. Emotions are running high, and what someone does or says is easily misconstrued. CBT helps you look at things from someone else's perspective. It increases your understanding and empathy, so you can acknowledge why your co-workers or boss are doing the things they are doing.
FOCUS ON HOW THINGS ARE, RATHER THAN HOW YOU THINK THEY SHOULD BE
Expectations of how your job was might be waring with what your job now is. Change is not easy for us. We struggle with focusing on how things are rather than how we think things should be. CBT can help you accept the things that have changed so you can move towards a new normal during COVID-19 and beyond.
UNDERSTAND HOW PAST EXPERIENCES CAN AFFECT PRESENT FEELINGS AND BELIEFS
If you are finding working from home, uniquely challenging, it might not be the situation itself but your past experiences that are defining how you are coping. We are all carrying around a suitcase stuffed with our life experiences. Sometimes that suitcase can weigh us down if we don't acknowledge how those experiences affect your present feelings and beliefs. CBT can help you look at those experiences in a new light.
FACE YOUR FEARS RATHER THAN AVOID THEM
You may fear losing your job, so rather than face that fear, it is easier to avoid it. Avoidance is a common coping mechanism during times of stress. Unfortunately, it can hold you back from being open to new opportunities and experiences. CBT helps you face your fears head-on so you can start to think about a new career path or how to pivot into a new role with your current company.
ESTABLISH ATTAINABLE GOALS TO WORK TOWARDS
Some days you might feel like you can conquer the world, and other days you might not have the energy to leave your bed. It's essential when working from home to have goals to work towards and, CBT can help with that. It provides the framework for you set small attainable goals so you can feel accomplished even if you are only getting a small amount of work done.
Want to ensure you are taking care of your mental health during COVID-19? We have a multitude of mental and physical health services available. Take that first step and get in touch with us for a FREE 30-minute consult today! 1.844.88INTEG