Live well work well during COVID19
Adapting to new ways of living and working
As part of the ongoing response to COVID-19 we want to extend our support to the Imperial College London community by maintaining and updating our resources, and where necessary developing new ones. We know that for many social distancing measures have led to a huge change to your way of life, increased uncertainty, and new challenges. This page draws together new and existing resources to support staff especially during the Coronavirus outbreak.
More general information about looking after your mental health at work is available here.
Wellbeing whilst remote working
The pace and complexity of work is only increasing and given the changes in play now that some of us are remote working and socially distancing, this adds another layer to the puzzle of work in our modern world. While none of us can necessarily say we have chosen this way of working, it may be helpful to try and see this as a different period of time in our life, and not necessarily a bad one. As we’re all settling into this different rhythm of work, we wanted to share 3 key principles that will set you up for success while remote working.
Principle 1: Routine
Waking up - maintaining a routine is important, while we may feel that we can steal a little more sleep time in the morning because we haven’t got the commute to contend with, setting the same time to get up each day is a really good idea because it helps us maintain a reasonable rhythm for the day ahead. When getting ready in the morning, try to maintain a routine, so think about getting dressed as close as you usually would for office and that will help set that work mindset ready for the day.
Principle 2: Environment
Workstation - we recommend you set up a space at home, and if possible, not your bedroom. This will help you switch off later. The following resources will help you set yourself up for success:
- Health and safety tips for remote working
- Getting the right equipment for working remotely
- Accessing ICT resources remotely
Get moving during breaks - look online, some gyms are live streaming classes, Joe Wicks is doing a great online PE class, YouTube has some great yoga videos – start by searching Yoga With Adrienne.
Principle 3: Connection
Once you’re set up, we would recommend taking a few minutes to focus on your communication priorities: Which people are most important? What channels are most important? Which resources will you find most useful, right now? Who actually needs your contact the most? (e.g. an isolated colleague, an elderly family member). It’s tempting to join every online meeting and group chat but we also have to preserve our energy for the long haul. This is likely to be a marathon rather than a sprint.
While we are adapting to the new work styles, whether you’re using Microsoft teams, Google Hangouts or Whatsapp groups, short check-in calls with colleagues at the start and end of the workday are great way to maintain social connection. If you usually meet with others regularly, set Q&A sessions at specific times for colleagues to dial in and chat through any concerns or queries they have about working from home.
Virtual social sessions - turning your morning or afternoon coffee break into a video or phone coffee break with a friend or colleague is a great idea. Get on videos or phone with friends and say “Hi”, share your workspace and what’s going on for you.
One central message that we want to leave you all with is that social distancing doesn’t have mean social isolation so whether its Microsoft teams or Whatsapp groups, get connected, stay in touch, and maintain your wellbeing.
You can join the new Yammer group Remote Working Wellbeing to find tips and resources and share what’s working for you and your team.
While working from home it can be all too easy to fall into a pattern that involves very little movement, let alone actual exercise. To help you stay fit and focused while working remotely, consider scheduling workouts, virtual yoga and stretch breaks.
Move Imperial have launched their Move From Home campaign – a one-stop guide for you and your family to keep active at home, featuring a range of activities including live workouts and a Wellbeing Wednesday Q&A tomorrow. Some of these activities will be led by Move Imperial, while others will be delivered by industry experts. If you have any questions or tips to promote good health and wellbeing, contact the Move Imperial team on Twitter, Facebook, Instagram or via email.
Other resources include:
Physiotherapy - if you are in pain or injured, online physiotherapy is available. Sally Waters, a physiotherapist at Ethos, offers online physiotherapy consultations to assess, diagnose, treat, advise & give tailored exercises.
Working from home adds to the challenge of maintaining and managing good mental health. It's more important than ever to prioritise self-care for your mental wellbeing so, set aside time to look after yourself, and stay connected with others. We know that this is a difficult time for our community, and that anxiety around coronavirus may be affecting your wellbeing. Below is some information, tools and resources that you might find useful.
- Confidential Care, our Employee Assistance Provider, is available 24 hours a day, 7 days a week. Helpful information sheets include Virus Anxiety pdf Furloughed Employees pdf, and Returning to Work during Covid-19
- Mental Health First Aiders can listen, reassure and respond, even in a crisis
- The Chaplaincy Multi-Faith Centre is hosting regular online meditation sessions
Other resources include:
- 10 Days of Happiness free online coaching programme for challenging times
- Managing our wellbeing in the context of the pandemic, including self-assessment tools
- Good Thinking offers tools and wellbeing app to help your mental health
- 31-day meditation challenge run by Inner Space
- Headspace are offering some meditation for you to listen to for free, anytime
- Every Mind Matters can help you with a free plan, expert advice and practical tips
- Mind have some useful guidance on how to cope with worries about coronavirus
- Shout is a a national 24/7 crisis textline service run by Mental Health Innovations (of which Imperial's Institute of Global Health Innovation is a partner)
- MacMillan provide support for people with cancer
- Mental Health Foundation share a range of resources on how to look after your mental health during the Coronavirus outbreak
- Robertson Cooper resources help navigate mental health and wellbeing challenges thrown up by this crisis
- 5 podcasts to help your mental health while in self-isolation
Leading and managing remotely
We are living and working in extraordinary times and the challenges now facing leaders and managers are equally extraordinary. The known ways of operating have been disrupted and the new normal has yet to emerge. The challenges facing leaders and managers in the College are diverse. Some of our people are directly involved in the fight against the virus; others are working remotely finding innovative ways to provide services and support to students and staff; others are furloughed or at home in isolation unable to work or continue their research.
As leaders and managers, we are responding to the challenges of delivering tasks and products, supporting individuals with their specific concerns and circumstances and operating within the wider context of anxiety, current risk and uncertainty. We are doing this while also managing our own unique circumstances and anxieties.
Recommended resources are available on the LDC pages.
Support for parents and carers
The College Employee Engagement team in HR are in contact with My Family Care and Working Families to support those of you that are balancing children and/or caring responsibilities during this difficult time.
The following resources are available to you during this time:
My Family Care - take some time to register with My Family Care if you haven’t already. If you are already registered, check that your profile is up-to-date so that you are fully registered and can reserve care easily and quickly when you need it via the Work+Family Space.
My Family Care also have the following online resources with tips and support to help you manage this unique work-life challenge including:
- Indoor activities for children
- Top tips on working from home
- Supporting the elderly in self-isolation
My Family Care have confirmed that all their webinars are recorded and can be accessed in the On Demand section via your Work+Family Space following the live session. You can visit their website to register for other upcoming webinars.
Parent Scheme – a free resource to support parents and those with caring responsibilities has been launched. Access the resource here.
For Post-Doc Staff- the Postdoc and Fellows Development Centre (PFDC) have also set up a PFDC Parents Network.
The Employee Engagement team will continue to update you about any new initiatives on the Parents Network and Carers Network Yammer pages. If you would like to be added to these groups and/or added to their mailing lists, please email Emily Michael.
Other homeschooling resources include:
The College has remote support available to all staff, whether you require tips to assist you to work from home, or if you would like to focus on your development, along with material and resources in support of your wellbeing.
LinkedIn Learning is a great resource, there’s lots of material you can access by simply searching a certain topic area. Our colleagues have created ‘playlists’ around specific topic areas, such as:
- Mental Health - Skills for managing with Mental Health in Mind
- Time Management: Working From Home
- Remote working
- Smart working
- Managing Stress for Positive Change
- Building Resilience
- Remote Working Wellbeing @ Imperial College London
- Developing Resourcefulness
Get to know your Remote Work Productivity Tools:
The LDC has created a few learning playlists to support you around professional development, productivity, working from home and we have also created a playlist to assist in learning supporting creativity – enjoy!
Other resources include:
- Imperial's evening classes and lunchtime learning - arts, languages, science
- Resilience skills in a time of uncertainty - a foundation course for free offered by Penn University, the originator of Positive Psychology where most of our resilience research is carried out
- Community Online Academy - free online classes for employees every Thursdays
- Open Learn - get a free qualification
- Future Learn - free online short courses
Grief and loss
Recent circumstances have led many of us to experience feelings of grief and loss; of freedom, of access to friends and family, and easy access to the familiar community of our workplace. Some of us have also experienced illness, bereavement and loss of financial security given the challenging health, social and economic circumstances. It is understandable if we find this difficult and tiring; there is a combination of what may be natural in the course of our lives, and what has been incredibly unusual, on a rapid and worldwide scale.
No loss is ever easy – the circumstances require us to adapt, change and apply resilient behaviours to address personal challenges. For others, such as the loss of loved ones, there is no way to practically resolve or ‘fix’ what has been changed; we need lots of self-compassion, support and patience. The resulting emotional upheaval of all losses can be recognised in the Kubler-Ross change curve and mental and physical signs can exhibit, and be responded to, much like the signs of stress, anxiety or depression. We may also experience something described as survivor guilt if we perceive others to have had a more challenging time than us.
It is important for managers, and for individuals, to understand that we all have a very different response to loss, depending on our backgrounds, personalities and current situations. Research on post-traumatic growth has shown us that humans can adapt, can learn to find meaning and things that we value even in the most challenging of circumstances. Often, the most useful thing we can do is be willing to ask, and express, what will help us, but you may wish to access further resources and support:
Returning to work
As more members of the Imperial Community may now be returning to campuses, it can help for us all to prepare ourselves and become more familiar with the guidance for safety on campus. It is understandable that people may have questions, or concerns, around how to safely travel, work and move about College sites. There has been a continuous need to adapt, and changing guidelines over the last few months, and it can be hard to understand how to best look after ourselves and colleagues. The UK Government website has up-to-date advice on staying safe outside of the home.
It can help to start planning ahead a little and think about the things that might worry you, or raise questions. For example, can you look up the most efficient and comfortable route into work, or can you discuss hours of work that will allow for the avoidance of moving around nearer rush hour. Line managers should be having regular one-to-ones and team meetings and communicating as often as they can about any changes that are likely to impact on their teams. The Health and Safety Executive have also updated their risk assessment guidance in response to Covid-19.
As a manager, it is important to familiarise yourself with College policies and develop an understanding of the needs of your teams : who is likely to feel most vulnerable ? Are any of your reports or members of their household still shielding ? Who is likely to be keener to return to site ? Developing honest and open dialogue with your direct reports can be enhanced by coaching skills. If you are feeling particularly anxious about returning to work it might also help to talk to one of the College’s Mental Health First Aiders or Confidential Care.