Wellness - April 2020

COVID-19 Information

New Yorkers can call the COVID-19 Emotional Support Hotline at 1-844-863-9314 for mental health counseling.

No time to be sick? Check this out - MDLIVE

If you are sick, don’t try to tough it out. Getting treatment at the onset of an illness can minimize downtime and severity. Have an MDLIVE board-certified doctor visit by phone, computer, or app; and get back on your feet faster. You can schedule an appointment at a time and day that’s convenient for you or have an on-demand visit in under 15 minutes. MDLIVE can help you with over 50 non-emergency medical conditions — check out the list.  See a doctor today or call 800-400-6354.

Wellness Tips While in Quarantine 

1. It’s okay to take a break. When you are working from home, it can be hard to focus. It is okay to take short intermittent breaks to let yourself refocus, and bring a fresh perspective to your work. Try setting a time for both your work time and your break time to keep you on track.
2. Follow a routine. It is very important to stay as much as possible on a schedule, whether it is similar to your usual routine except not being in the office, or something completely different. As long as it works for you, a routine will help keep you out of a slump.   
3. Health first! Your health is of the utmost importance, so if you are sick take care of your body and monitor yourself in case you need to see a doctor. Mental health is important too. Check out Healthy Coping Strategies in Times of Crisis and Isolation by the Counseling Center.
4. Take the time to be grateful. We are in uncharted territory and need to remind ourselves that everyone is dealing with different situations.  
5. Periodically unplug from all of the electronics in your life. Remote work requires looking at screens all day long for five or more days a week. One day a week try to go without looking at screens for an hour or two and gradually try to get up to half a day. This will help your eyes get away from the blue light, and allow you to refocus on your surroundings and connect with those around you face to face. 
6. Give yourself time to do something restorative. This means to take a moment or two and rest your busy mind; try meditation, yoga with calming music, or flex the left side of your brain with color, painting, or drawing.
7. Allow yourself to acknowledge the change and to feel the emotions associated with that. We are all experiencing grief at the lost experiences and normalcy. To understand how your emotions might be a sign of grief, read this article. 
8. Protect yourself from the virus. This includes cleaning your regularly utilized spaces, staying home when possible, and being aware of the symptoms. 
9. Do your best to eat well and look at this as an opportunity to focus on good. It may be tricky trying to get groceries from the store, but hopefully you can find friends or family to help you if you cannot go. Also, look to purchase local as much as possible. Eating whole grains, fruits, vegetables, and staying hydrated is important for a healthy immune system which will help during these times of disease and improve mental health to keep positive! Stay away from highly processed foods as much as possible.   
10. Don’t be afraid to reach out to your resources and ask for what you need. We are a community that is here for you, and we are all in this together. The more we come together, the easier this whole situation will be. Staying in quarantine should not be done alone even if you live alone; reach out through any form of communication, even if it is just to say hello. Human interaction is extremely important during a time like this.  
11. Remember to use SMART goals both personally and professionally, but be kind to yourself if you don’t achieve everything you hope to.
    1. Specific (simple, sensible, significant).
    2. Measurable (meaningful, motivating).
    3. Achievable (agreed, attainable).
    4. Relevant (reasonable, realistic and resourced, results-based).
    5. Time bound (time-based, time limited, time/cost limited, timely, time-sensitive).
12. Keep physically active because it will relieve anxiety and stress that might be building up from the quarantine lifestyle or from keeping track of the news and what is happening in the world. To stay active you could do yoga on your living room floor, follow an in-home workout on YouTube, take a social distance walk around the neighborhood, or hike if you have trails nearby. This will lighten your mood and help you stay on a healthy sleeping regimen.    
     

Here are some YouTube videos that may help:

• TEDx  - Self-Care: What It Really Is: https://www.youtube.com/watch?v=dBn0ETS6XDk
• Yoga: https://www.youtube.com/watch?v=K-Ina_WW4Yc

Additional Articles:

• Self-Care in quarantine: https://www.geisinger.org/health-and-wellness/wellness-articles/2020/03/18/17/56/self-care-during-quarantine
• Guide to cooking and eating during a pandemic: https://www.outsideonline.com/2410533/quarantine-pandemic-cooking-eating-food

How HR leaders can make remote work pain free

HR managers can help support employees working remotely by recommending how any workspace can be made safe and comfortable, whether employees are working from their own home office or are making calls from the couch. For more tips, please visit: https://www.benefitnews.com/opinion/how-hr-leaders-can-make-remote-work-pain-free.

Work Area Setup Ergonomics

Lighting: Try to avoid facing a window or sitting with your back to it. Placing your monitor and desk perpendicular to the window is best. Position the monitor so there is no glare, if possible.

Monitor:  The monitor should be 18-24 inches in front of you. The top line of your screen should be at or below eye level. If you don’t have a laptop riser, use a box or some books to raise your laptop.  Place the monitor at a 10- to 20-degree angle.

1. Posture - Maintain a slight 90- to 120-degree bend in your arms and knees when sitting. Your back should be straight and supported by your chair.
     ✔ Keep wrist in neutral/straight position
     ✔ Shoulders relaxed
     ✔ Back support
     ✔ Arm support
     ✔ Thighs horizontal to the floor 
     ✔ Feet flat on the floor

2. Equipment - Arrange equipment, phone, and frequently used items within sight and reach. Place the mouse near the keyboard. 

3. Chair - Add a pillow, seat cushion, or back/leg support, if needed. 

Step Away and Stretch
Whenever possible, step away from your screen for five minutes once every hour of screen time.