2020 will go down in history as the year the world was struck by an onslaught of upheavals resulting from the Covid-19 pandemic. There were nationwide lockdowns, social distancing, economic crises and travel bans, just to name a few.
The combined and cumulated effects of these changes have fundamentally upended the working world, with the most prominent changes taking place in the workplace environment itself. Increasingly, businesses and organizations have abandoned traditional physical premises in favour of remote operations, relying instead on online or virtual platforms for team communications.
Today, the pandemic continues to rapidly shape and reshape the norms of work. While there are those who have adjusted well, for some of us, working from home and having to deal with ever-shifting norms have had an undeniable impact on our physical and mental health.
Kuala Lumpur was recently ranked as the fourth most overworked city in Kisi’s Cities with the Best Work-Life Balance 2020. The index compared 50 major metropolises, with KL scoring the lowest in terms of access to mental health, inclusivity and tolerance, happiness, culture and leisure. Here are some suggestions as to what you can do to have a better work-life experience.
Work-Life Balance
Working from home may be stressful for many, now that work constantly follows us home and we are expected to stay on-call 24/7. For instance, video conferences can be surprisingly draining.
The Stanford Virtual Human Interaction Lab (VHIL) found four primary reasons for “Zoom fatigue” in their study:
- Excessive amount of eye contact
- Seeing yourself real-time during video chats
- Dramatically reduced mobility
- Higher cognitive load during meeting
If you are still working from home, try to stay organized and avoid procrastinating. This will help to decrease unnecessary stress.
Following a daily routine can be helpful in setting up a structure to the day. Starting from the moment you wake up, make it a habit to stick to your usual morning routines, whether that be getting in some movement, practising meditation or even just changing out of your pajamas. If it is within your means, set up a designated workspace that is free of clutter and distractions. This allows at least a semblance of separation between work and home.
We can create our own place to “go to work” and concentrate fully on the tasks at hand, before “leaving work” physically and mentally.
Socializing
We typically not only work but also socialize with our colleagues during normal times. Working remotely during Covid-19 can increase the risk of isolation and loneliness.
It is important not to lose the habit of keeping in touch regularly, not only with our colleagues but also other social networks like friends, neighbours and family members.
It is likely that virtual platforms will remain the safest and primary means of staying in touch amidst physical distancing in the near future.
There are many ways to make these interactions more innovative and personal, beyond merely forwarding news or spam in group chats. Maybe you can organize and host a virtual movie night with friends. Watching live streams with strangers can also be a fun way for both connection and recreation. With the advent of virtual guided ‘tours’ of museums, exhibitions and gardens, it is now even possible to go on outdoor trips together safely.
Professional Healthcare
According to Kisi’s work-life balance index, Malaysia scored significantly weaker on mental health compared with other countries, scoring merely 15.9 for access to mental health, and lagging almost 40 points behind second-lowest Budapest at 53.
Employees spend half of their waking hours at work and spend an average of 52 hours weekly on work and commute. So, it is more important than ever that businesses, especially those that are larger and with more resources, invest in workplace mental health to avoid the risks of mental health fallout among employees.
Poor mental health can negatively affect job performance, physical capability, work engagement and communication. Moreover, many people with mental health issues may also suffer from other physical health issues, known as comorbidity, and might not be able to afford proper healthcare. Giving them the emotional support they need will allow them to recover properly and in so doing, reduce sick days. One way for companies to do this would be to provide their staff with accessible and affordable mental health support.
SOLS Health currently provides Employee Assistance Program (EAP) services to assist companies looking for ways to help maintain or increase employee productivity. Apart from preventing burnout and emotional distress, EAP also provides help with crisis interventions, consultations for supervisors, training and workshops.
Chung Bhin Han is a Research and Advocacy Assistant at SOLS Health
SOLS Health is a community-based mental health centre that connects children, adults, families, and communities to accessible and affordable mental health services with an emphasis on combating the stigma of mental health in Malaysia.