Blog: Wellbeing, self-care and boundary setting whilst working from home during the pandemic – tips from Dr Mirjam Thullesen

In response to the COVID-10 pandemic, NACCOM partnered with Dr Mirjam Thullesen, a psychologist and psychotherapist with specialist knowledge of working in the refugee field, to run a series of online wellbeing workshops for our members looking at self-care and boundary setting whilst working from home. Mirjam has summarised some of the key points from the workshop below.

The COVID-19 crisis has led to many profound changes to our lives. Not only do we have to adapt to restrictions on our movement, self-isolation and separation from our community – we also have to develop new ways of working from home. This comes with its own challenges. Many of us may be juggling several different roles at work, whilst supporting children who are home schooling and looking after other relatives. For this reason, structure and active self-care practices will be doubly important at this time.

Dr Mirjam Klann Thullesen

3 tips for self-care:

– Reflect on what makes you feel good right now – It might be going for a walk, talking with family members, exercise, meditation. Make a decision to do more of the activities that bring you joy

– Make sure you get enough sleep and that you eat nourishing food

– Cultivate a narrative of hope ‘this too shall pass’: plan pleasurable activities with loved ones – notice what is going well in your life.

3 tips for working from home:

– Structure your day: Decide when your working day starts and when it ends, maintain your regular routines – shower, breakfast, exercise. Pack work things away at the end of the day.

–  Build in more breaks than usual: get up from your desks frequently to make a cup of tea – do a breathing exercise or some stretches.

– Touch point person: Regular check in with a colleague – talk about what is going well and what is challenging in order to reduce work isolation.

Most importantly, be kind to yourself, and know that you are doing the best you can.

Dr Mirjam Klann Thullesen delivers workshops and supervision to staff working with refugees and asylum seekers. During the COVID-19 crisis, Mirjam has been facilitating online webinars focused on stress management, self-care, and developing positive home working practices. She can be contacted on via www.lumoconsultancy.com or by emailing her using the following contact email.

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