Working from home?

We all are living in strange times and for most of us, work from home is the new normal. Some of us are excelling in it and some are freaked out with this new style of living. Many of my friends were complaining about how they are unable to work properly because of conditions at their home. So, took a step forward and tried to verify it.

80 people participated in this survey mainly from the IT(35%) and Petroleum industry(27%).

31.3% of people mentioned that they were having problems maintaining work-life balance and 32.5% of people are having anxiety issues. I tried to get to the root of the problem and got in touch with people who shared their contact details and were having both Anxiety issues and a bad work-life balance. But they were not sure why they were facing these issues but two common problems that were started by 12 people were sleeping late at night/morning and not having any physical activity because of lockdown.

After getting these insights, I got in touch with one doctor and he shared a few tips that can be done by anyone to fix these issues. I also tried connecting with people on different forums and figured out some tips that worked fine with my case.

I added some activities to my daily routine and have seen really good changes in myself. Here are some activities that might be useful for you.

Exercise

It is the most underrated thing we all know. Everyone wants to be fit but no one wants to workout. Physical activity has a huge potential to enhance our well-being. Even a short burst of 10 minutes’ brisk walking increases our mental alertness, energy, and positive mood. Participation in regular physical activity can increase our self-esteem and can reduce stress and anxiety. It also plays a role in preventing the development of mental health problems and in improving the quality of life of people experiencing mental health problems.

For the last 3 weeks, I have increased my daily jogging from 2KM to 6KM with the addition of a normal workout routine and 30 min. of skating(inline skates). Recently I added 1000 skips (using a skipping rope) per day to the routine and my concentration, balance, working capacity, sitting posture, lung capacity, and mental health have improved a lot.

Meditate

The mental health benefits of meditation include better focus and concentration, improved self-awareness and self-esteem, lower levels of stress and anxiety, and fostering kindness. Meditation also has benefits for your physical health, as it can improve your tolerance for pain and help fight substance addiction. Numerous studies have proven the benefits of regular meditation.  These can include decreased stress, improved concentration, lower blood pressure, and reduced symptoms of anxiety and depression, just to name a few.  

There are nine popular types of meditation practice:

• mindfulness meditation
• spiritual meditation
• focused meditation
• movement meditation
• mantra meditation
• transcendental meditation
• progressive relaxation
• loving-kindness meditation
• visualization meditation

You can read about them on the internet and try them out. Every one of them has its own techniques and benefits. I personally prefer mindfulness. This practice combines concentration with awareness. You may find it helpful to focus on an object or your breath while you observe any bodily sensations, thoughts, or feelings. This type of meditation is good for people who don’t have a teacher to guide them, as it can be easily practiced alone.

Reduce screen time

f you’re like most workers, you’re probably staring at your computer screen for long periods of time each day. In fact, a report finds that Indians get close to 12 hours of screen time every day. And while an electronic device’s screen may not seem like a potential health hazard, it can cause serious discomfort and sleep issues. Below, four ways limiting screen time can help improve your health and productivity.

• It can reduce eyestrain. Staring at a screen all day may lead to Computer Vision Syndrome (CVS). Consider using the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds.
• It can help prevent headaches. A 2015 study found that the more time young adults spent in front of a screen, the more likely they were to get migraines. Do yourself a favor and occasionally take a break from your computer screen—grab some tea or head out on a walk for some fresh air (and new scenery).
• It can improve your sleep. Are you often working late into the night? While some people tend to work better in the evening, this is generally the most important time to take a break from your screen and shut down your laptop. The blue light emitted from electronic devices has been shown to negatively impact your natural sleep hormones.
• It can increase your focus. By taking intermittent breaks from work—and your computer screen—you can increase productivity. One great way to give your eyes a break from the screen and refocus is to organize your desk. Your mind and your eyes will thank you once you get back to work.

Sitting posture

“Sit up straight” is probably something you heard a lot as a kid – and with good reason. When you stand or sit, with good posture, it keeps your body healthy and looking its best. Good posture isn’t just a nagging command from etiquette tyrants. There are real benefits to holding your body in proper alignment. Some benefits are mentioned below.

• Better Breathing
• Super-self confidence
• Back relief
• Improved mood
• Optimal Digestion
• Reduces headaches
• Boosted energy

Sleep Schedule

Getting enough sleep (good sleep) has many benefits. It can help you:

• Get sick less often
• Stay at a healthy weight
• Lower your risk for serious health problems, like diabetes and heart disease 
• Reduce stress and improve your mood
• Think more clearly and do better in school and at work
• Get along better with people
• Make good decisions and avoid injuries – for example, sleepy drivers cause thousands of car accidents every year

Eating habits

For the last 10 months, I haven't taken a sip of coffee or tea, have avoided all kinds of junk food, and trying my best to exclude white sugar from my diet. People often think of healthy eating as dieting. This is not true. Eating healthy is about balance and making sure that your body is getting the necessary nutrients it needs to function properly. Healthy eating habits require that people eat fruits, vegetables, whole grains, fats, proteins, and starches. Keep in mind that healthy eating requires that you’re mindful of what you eat and drink, but also how you prepare it. For best results, individuals should avoid fried or processed foods, as well as foods high in added sugars and salts.

I hope this article will help you to make your WFH lifestyle better. Feel free to share it with your friends and colleagues.

You can check out my survey questions on this URL.

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