Over the course of the COVID-19 pandemic, the incidence of mental health problems among people in our communities and workplaces has increased at alarming rates. Some polling has indicated that as many as 80 percent of adult workers in the United States are reporting mental health issues currently (AJMC, 2020). More specifically, research has indicated that the most common psychological and physical health effects from the stressors and consequences of the pandemic include anxiety, depression, insomnia and headaches (Wang et al., 2020). Relatedly, rates of substance abuse and relapse, as well as incidences of domestic violence, have increased in light of COVID-19 and its resulting social isolation, myriad of stressors and fears (e.g., getting sick, losing a job, financial instability) (CDC, 2020). This information may be overwhelming to consider. As readers of Exchange, here are some ways you can support your employees, coworkers and colleagues.

Check-in and Communicate. Mental health is as important as physical health. If you encountered a colleague or employee who had the sniffles or a cough, you would likely inquire if they were feeling okay. The same should be true for mental health issues. There is no shame, nor should there be a stigma, associated with struggles in one’s psychological well-being. To that end, check-in with those with whom you work. Ask them how they are managing the stress and uncertainty of these times. Communicate understanding that it is reasonable to be struggling at this unparalleled juncture in our existence. Convey to your employees and/or colleagues that you have concern for them, and have an open door should they want to talk.

Mindfulness at Work. A simple Google search will reveal the well-documented findings of the positive effects of mindfulness on mental health. From decreasing stress to managing fear and reducing emotional reactivity, mindfulness has proven a reliable coping mechanism. Mindfulness can include meditation, yoga, tai chi, and breathing techniques, among others. A key component of mindfulness is “present moment awareness”—that is, being in the here and now. You can bring mindfulness into the work environment in a free and easy way: simply focus on the breath.

If you are in a position in which you organize and run meetings with staff, introduce a few minutes of quiet breathing before the start of the meeting. If you are intimidated, remember that it is quite easy and does not require fancy training. Simply share with your colleagues that you are hoping to practice some mindfulness to decrease stress. Ask your colleagues to take a comfortable seat with both feet on the floor. Next, have them take a soft gaze down at the floor or their lap, or even close their eyes if they feel comfortable. Then, invite them to focus on their breath. There is no need to change their breathing in any way. Give them approximately one minute to come into this breath awareness. Next, ask them to use an equal-part breath, counting (silently to themselves) to four on the inhale, pausing, and then counting to four on the exhale. Allow them a few minutes to practice this breath technique. Then, ask them to slowly come back into the room, opening their eyes if they were closed. This simple breathing exercise can be helpful in assisting people in becoming grounded in the present moment, decreasing current levels of stress, and increasing focus and attention.

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Encourage Self-Care. Although self-care has become a buzzword at which many people cringe, it is incredibly important, particularly in these uncertain and stress-filled days. As leaders in the workplace, it sends a powerful message to encourage self-care practices among your employees and colleagues. Here are some specific suggestions for self-care that you can pass along.

• Take care of your physical health. Eat nutritious and healthy meals. Get adequate amounts of sleep–most adults need 7 to 8 hours of sleep per night. Move your body most days of the week (e.g., walking, cycling, yoga, dancing). Avoid using alcohol and other substances.
• Reach out and connect with others. Social connection is incredibly important to our overall well-being. Despite the social distancing we are all facing due to COVID-19, it’s critical to reach out and stay in regular communication with our friends, families, and other significant people in our lives. Maintaining a strong social support system is a central component to psychological health.
• Stay informed. Not keeping abreast of information can lead to increased stress and anxiety. Seek reliable news sources for updates from health officials and other leaders in your community. However…
• Avoid TOO much exposure to news and social media. Although information can be powerful, there is a threshold. Taking in too much news, or getting too immersed in social media, can lead to more anxiety and fear. Watching, reading, and/or listening to news and hearing about the pandemic repeatedly can be more upsetting. So, take some breaks from these outlets. 

Employee Assistance Programs and Therapy Resources. If someone’s distress begins to interfere with their daily activities, it is time for them to seek a professional. Educate yourself about your workplace’s Employee Assistance Program. An EAP is a work-based program that typically offers short-term counseling (as well as assessments and referrals) to employees who are experiencing personal and/or work-related issues. EAPs address a variety of concerns affecting emotional and psychological health. Share this information with your employees and colleagues, making sure they are knowledgeable about this resource. If your work environment does not have an Employee Assistance Program, provide other sources where individuals can seek professional help. This can include information about counseling agencies in your area, as well as encouragement to seek individual counseling and psychotherapy providers. A great resource to locate professionals in your area is Psychology Today, who provide an easy and free searchable directory of professionals by zip code at psychologytoday.com.

With the roll-out of the COVID-19 vaccines now occurring, the hope is that this pandemic will start to fade and that life will move on to “the new normal.” Whereas returning to our favorite activities, being able to engage socially in person, and maybe even traveling will boost our psychological well-being, we do not yet know the ripple effects and lasting consequences of having lived through a global pandemic. It is likely that the challenges to our mental health will continue beyond this immediate crisis. In this vein, the suggestions in this article can prove useful as we navigate our future, attending to our own well-being and the well-being of our colleagues.

References

American Journal of Managed Care (2020, August 11). Is a Mental Health Crisis Emerging in the US Workforce? ajmc.com

Centers for Disease Control (2020, December 11). Pandemics can be stressful. cdc.gov

Wang, C., Pan, R., Wan, X., Tan, Y., Xu, L., Ho, C.S., & Ho, R.C. (2020). Immediate psychological responses and associated factors during the initial stage of the 2019 Coronavirus disease (COVID-19) Epidemic among the General Population in China. International Journal of Environmental Research and Public Health, 17, 1729. doi. org/10.3390/ijerph17051729