The Calming Ark Psychological Services

Work from home

COVID-19: Coping with Working from Home

Tips to Cope with Working from Home

Trying to work efficiently from home has proved challenging for many. However, there are some ways we can help ourselves adjust better to working from home during this period.
Maintain structure and routine. Setting up a consistent routine and keeping to it will help you to signal to yourself that you are about to start on your work. Observing which cues help you to concentrate and using them to prepare yourself for the day ahead is one way to boost productivity. For example, taking a shower or drinking a cup of coffee can make you feel more alert. To keep yourself on track, it is advisable to set up a schedule or daily to-do list, with realistic goals that will motivate you.
Engage in self-care. Working from home often means spending more time in front of the computer, so it is essential to take breaks from time to time. Ensure that you are eating well and getting sufficient rest. Taking part in activities such as grounding exercises, relaxation techniques, yoga or meditation can also help you to relax. If news about COVID-19 evokes feelings of anxiety, it might be a good idea to avoid the news when you are doing work or taking a break.
Stay connected with colleagues and other social networks. Social interaction can help to ease negative emotions. Especially in a time when many of us are feeling isolated and trapped, reaching out to connect with others might be the encouragement you need. Friends and colleagues can act as support networks, looking out for one another and helping those who are struggling.
Acknowledge our lack of control in this situation. Even in a time like this, we may feel pressure to carry on with our work and other responsibilities as much as possible. However, we should recognise our uncertainties and the lack of control we have over this situation. The COVID-19 pandemic is a global crisis that we do not have control over. Having this constantly weighing on your mind and facing uncertainty about the future can be stressful and taxing, and it is especially important for your physical, mental, and emotional health to be a top priority. Instead, focus your attention on things you can control and try to problem solve them. For example, we cannot control when this pandemic will end but we can try to minimize risks of exposure by ensuring good hygiene, wearing masks outside the home, and sanitizing our hands.
The Calming Ark


American Psychological Association. (n.d.-b). Self-care for psychologists during the COVID-19 outbreak. Retrieved April 8, 2020, from