Finding Balance During COVID-19

[Image description: In an illustrated image, a mother sits on an orange couch trying to answer messages at work while her baby plays with toys on the floor. The text "Finding Balance During COVID-19" is over a bright blue background.]

[Image description: In an illustrated image, there is a golden scale that balances two white rectangles, one side has text that reads "life" and one side reads "work".]

Creating work/life balance isn’t always easy, especially during COVID-19. Here’s how you can prioritize your well-being and focus on your job.

No.1

Face your emotions without judgment

[Image description: Text on a bright blue background reads "signs that you're grieving may include feelings of:" with six circles below. The text in the circles reads "anger, anxiety, sadness, emptiness or numbness, disbelief or denial, and guilt."]

Whether you’re stressed, anxious, or grieving, take time to understand how you’re feeling and why. You may find it’s helpful to talk through your emotions with a therapist or friend for support.

No. 2

Focus on what you can control

[Image description: On a blue and purple gradient background, there is white text. The header reads "6 things you can control" and the text below reads "1. How you respond to your emotions and feelings, 2. The way you treat others, 3. How many new things you try, 4. Your breath, 5. How clean your space is. 6. How focused and engaged you are in your work and with other people."]

It’s important to acknowledge that some anxiety is natural — COVID-19 has upended many of our routines. To help ease your concerns, try to put your energy into the changes you can make to find comfort, instead of worrying about what is out of your control.

Note: If you’re experiencing severe anxiety and the symptoms start to impact your daily life, you may want to get advice from a professional. Symptoms to look out for may include increased heart rate, sweating, nervousness, and difficulty controlling worry.

No. 3 

Prioritize items for work and your personal life

[Image description: On a blue background, there is a smartphone with a calendar app open. From 10 am to 2 pm, the calendar text reads "Relax, de-stress, do something for you!"]

When you have so many tasks to accomplish both in and outside of work, deciding where to start can be stressful. Set your priorities and really think about what you need to get done now, what you can quickly check off your list, and what you can come back to another day. (Remember to schedule a time for self-care!)

No. 4

Strive for progress, not perfection

[Image description: In an illustrated image, there is a woman holding a smartphone talking to a therapist through telehealth. She has a journal and a goals sheet on the table. The text over the image reads "keep perfectionism in check by: setting a few realistic goals, learn to say no, practice self-care, take time off, talk with a therapist".]

If you’re someone who chases perfection, you may find it difficult to achieve the same goals now. That’s okay! You’re living through a global health crisis — holding yourself to your typical professional and/or parenting standards can drain you unnecessarily. 
Try not to dwell on the dishes in the sink, the text you forgot to reply to, or that one mistake on a project. Instead, be kind to yourself and focus on what you can accomplish.

No. 5 

Check in with yourself

[Image description: On a green and blue gradient background, there are five illustrated notebooks of journal prompts. The text with some fill-in-the-blanks reads "I need more blank right now.", "I can control blank in my life right now.", "Name three things that you are grateful for today.", "What would best fill your cup this week?", and "I deserve blank".]

You may be caught up in helping others both at work and at home — remember to check in on yourself, too! Journaling, exercising, or simply taking a walk can help.

No. 6

Talk to a therapist

[Image description: On a purple and pink gradient background, there is a woman talking to a therapist through video. The text on top of the image reads "Hang in there — you've got this!".]

Whether it’s the collective stress weighing you down or personal obstacles increasing your anxiety, connecting with an online therapist can be a good way to talk through your feelings. Plus, you don’t have to leave home to find support!