CDC Offers Advice on how to cope with Job Stress and Build Resilience during the COVID-19 Pandemic

July 2, 2020

Whether you are going into work or working from home, the COVID-19 pandemic has probably changed the way you work. Fear and anxiety about this new disease and other strong emotions can be overwhelming, and workplace stress can lead to burnout. How you cope with these emotions and stress can affect your well-being, the well-being of the people you care about, your workplace, and your community. During this pandemic, it is critical that you recognize what stress looks like, take steps to build your resilience and manage job stress, and know where to go if you need help. Now, the CDC has offered advice how to recognize and manage the stress you may be experiencing.

First, learn to recognize the symptoms of stress:

Feeling irritation, anger, or in denial
Feeling uncertain, nervous, or anxious
Lacking motivation
Feeling tired, overwhelmed, or burned out
Feeling sad or depressed
Having trouble sleeping
Having trouble concentrating

Next, know the common work-related factors that can add to stress during a pandemic:

Concern about the risk of being exposed to the virus at work
Taking care of personal and family needs while working
Managing a different workload
Lack of access to the tools and equipment needed to perform your job
Feelings that you are not contributing enough to work or guilt about not being on the frontline
Uncertainty about the future of your workplace and/or employment
Learning new communication tools and dealing with technical difficulties
Adapting to a different workspace and/or work schedule

Follow these tips to build resilience and manage job stress:

Communicate with your coworkers, supervisors, and employees about job stress while maintaining social distancing (at least 6 feet).
- Identify things that cause stress and work together to identify solutions.
- Talk openly with employers, employees, and unions about how the pandemic is affecting work. Expectations should be communicated clearly by everyone.
- Ask about how to access mental health resources in your workplace.
Identify those things which you do not have control over and do the best you can with the resources available to you.
Increase your sense of control by developing a consistent daily routine when possible — ideally one that is similar to your schedule before the pandemic.
- Keep a regular sleep schedule.
- Take breaks from work to stretch, exercise, or check in with your supportive colleagues, coworkers, family, and friends.
- Spend time outdoors, either being physically active or relaxing.
- If you work from home, set a regular time to end your work for the day, if possible.
- Practice mindfulness techniques.
- Do things you enjoy during non-work hours.
Know the facts about COVID-19. Be informed about how to protect yourself and others. Understanding the risk and sharing accurate information with people you care about can reduce stress and help you make a connection with others.
Remind yourself that each of us has a crucial role in fighting this pandemic.
Remind yourself that everyone is in an unusual situation with limited resources.
Take breaks from watching, reading, or listening to news stories, including social media. Hearing about the pandemic repeatedly can be upsetting and mentally exhausting
Connect with others. Talk with people you trust about your concerns, how you are feeling, or how the COVID-19 pandemic is affecting you.
- Connect with others through phone calls, email, text messages, mailing letters or cards, video chat, and social media.
- Check on others. Helping others improves your sense of control, belonging, and self-esteem. Look for safe ways to offer social support to others, especially if they are showing signs of stress, such as depression and anxiety.
If you feel you may be misusing alcohol or other drugs (including prescription drugs) as a means of coping, reach out for help.
If you are being treated for a mental health condition, continue with your treatment and be aware of any new or worsening symptoms.

For more information and ways to get in touch with mental health resources, visit the CDC website.

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Photo Credit: design36 / Shutterstock.com

Written by: Vipology Staff Writer

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July 2, 2020