At this point in the pandemic, many of us have been in quarantine for over two months and are adjusting to innumerable shifts in almost every part of our daily lives. For those who are able, one major change has been the shift to working from home. Awesome – no more commuting! I can totally get away with wearing sweatpants all day! Social obligations have mostly been put on hold, which can be sad and can sometimes be a relief. But why – with all this “extra time” we’ve gained – are some of us struggling so hard to get our work done?
There’s been a lot of pressure around “productivity” during this time. A glance at social media reveals innumerable posts and articles about how we “should” be taking advantage of all of our newfound time during quarantine. Posts with statements like “If you don’t come out of this quarantine with a new skill, you didn’t ever lack the time, you lacked the discipline” have been liked and reposted thousands of times.
Other sources suggest we follow the examples of Newton and Shakespeare, both of whom produced ground-breaking work during their respective periods of quarantine; Newton made significant strides contributing to calculus and physics, and Shakespeare penned King Lear. Indeed, phenomenal achievements! So what makes it hard for so many of us to even get through the workday, let alone produce a masterpiece?
Quarantine does not simply translate into “more free time,” despite what social media may preach. One important aspect to acknowledge about this experience is that we are facing a collective trauma. Yes, that’s right – a trauma. COVID-19 is scary. It has upended our lives. We are working from home (if we’re lucky enough to be able), our children are learning remotely, many restaurants and stores are closed with no idea when or if they will reopen. And we don’t know how long this is going to last. This type of uncertainty contributes further to stress and anxiety. Tolerance of uncertainty is a well-studied phenomenon, and some people are much better at tolerating it than others. In the midst of an international emergency, we are forced to confront uncertainty in many aspects of our lives.
What’s Happening If Not “Productivity”?
We are experiencing a stress response. Our brains and our bodies are built to respond to stressors in a way that best protects us – think of the fight, flight, freeze response – but in an unfamiliar situation, the body may not know how best to respond. Many people are experiencing a wide range of fluctuating emotions. All of these feelings are valid. Now that the shock of change has subsided and we are more used to this “new normal,” we also need to come to terms with another major stressor— loss. We need to grieve our daily normalcy and sense of security, as people experience cancellations of major life events (graduations, weddings), loss of jobs and livelihood, and the most difficult loss, loss of life.
With mixed and potentially cycling emotions including anxiety, anger, depression, hopelessness, how are we to find the focus, energy, and motivation to get through our workdays?
Well, first things first— cut yourself a little slack. Be kind to yourself. This is a stressful time, and perhaps it’s necessary to adjust your expectations.
DBT and Mindfulness
Consider taking some tips from Dialectical Behavior Therapy (DBT). Some important principles that can help you manage during this time include some core concepts and coping skills emphasized in DBT.
Mindfulness, defined simply, is being present in the current moment, without judgement. The distraction of asking what–if or when will impacts our ability to focus. These unanswerable questions may bring up emotions that make it more difficult to complete our work.
Mindful engagement sounds simple, but most of us are rarely focused on our actual experiences. It can be confusing because sometimes we are caught up in thoughts about the experience– like ‘this is boring.’ Focusing on these judgements can bring up emotions (e.g., frustration, anger, despair) that can impact you beyond the task itself, perhaps coloring your entire day. Mindfulness involves fully engaging in the task at hand. If judgements arise, turn your mind to the present moment, the here-and-now. This is also helpful when difficult emotions do arise. Our thoughts may bring our attention to the past or propel us into the future. Thinking about regrets or worst-case scenarios can trap us in a cycle o f negative emotions.
Being mindful of your emotional experience involves consciously observing what you’re feeling, and being present with it versus pushing it away. Making space to experience the emotion and sitting with it, rather than fighting against it, allows you to “ride the wave” (another DBT concept) and lets the feeling take its course. Try not to hold on to feelings or fight against them; like a wave in the ocean, you can’t stop a feeling from coming towards you, but you can ride it out and let it pass.
Another skill to consider is radical acceptance. This is particularly relevant to determine what is in your control versus what is not. Focusing on and stressing about issues outside of your control (e.g., when will this end, what other people are doing/not doing) only contributes to your own experience of negative/difficult emotions. Radical acceptance involves recognizing and acknowledging reality. Rather than fighting against something we don’t like, it asks you to embrace the experience. The acceptance does not mean approval. The goal is to reduce suffering; the experience may still be painful, but acceptance can help you escape a cycle of suffering.
Adjust Your Routines and Your Expectations
It’s also important to set some boundaries to separate your work day from the rest of your day, especially if you’re working from home. You may be able to get away with wearing pajamas all day, but don’t. Get dressed. This may not mean putting on a suit and tie, but it involves “getting ready” for the workday. At the end of your working hours, change back into your comfy clothes.
Take breaks. Working from home feels different in many ways. The small interactions and water cooler moments that we had in the office are missing. So try to add moments that can feel similar. Schedule time to take a walk, or stand up and stretch.
Limit your media intake. The barrage of continuous media coverage and our ability to access it almost anywhere may contribute to increased feelings of distress and anxiety. It may seem wise to stay on top of every news update— how can you protect yourself and your loved ones if you aren’t apprised of the most current information? However, absorbing every detail may exacerbate feelings of anxiety and even panic, particularly if you are obtaining information from resources like Twitter or Facebook, where information is not verified and potentially inaccurate. An important factor in managing stress and anxiety right now is to regulate this intake and focus on facts rather than emotions!
Make sure you also designate time to eat. Hunger not only impacts our ability to focus, but it also makes us more emotionally vulnerable. DBT also emphasizes taking care of your body as a way to take care of your mind. It’s important to take care of your body’s needs – eat, sleep, exercise. These needs may not be the same as your needs pre-pandemic. You are under ongoing stress, and it is normal if you can’t function at your typical capacity. Just do what you can. Reach out to your mental health providers if you think you need additional support.
While we work from home, and do almost everything else from home too, it’s important to remember that there are underlying influences to feeling scared, worried, or stressed out. After all, living through a pandemic is scary, worrisome, and stressful. We’re cut off from the human connection that we usually lean on in times of struggle. So, while somebody right now might be drafting their own King Lear, relieving yourself of that pressure is just as meaningful an accomplishment.
