Mental health and COVID-19 for public servants: Protect your mental health



If you are in distress, please contact your Employee Assistance Program or nearest crisis / distress centre. If it is an emergency, call 9-1-1 or go to your local emergency department.

Mental health and wellness during COVID-19 The Coronavirus disease (COVID-19) outbreak and the necessary public health measures to contain its spread are creating stress for people and communities across Canada, including federal public servants and their families. Under these challenging circumstances, it is perfectly normal if you are feeling angry, anxious, lonely, sad or worried. It is important for all of us to acknowledge these feelings and the disruptions caused by COVID-19 to our personal and working lives. Engaging in an open dialogue about our emotional well-being with family members, friends and colleagues can help to improve and maintain our mental health in uncertain times.

Mental health in the workplace In the workplace, this is not business as usual, so don’t get down on yourself if you’re having trouble working as effectively as you once did. There is no one right way to manage your mental health through a pandemic. Remember, you are not alone. Start your morning off right Just five minutes of mindful activity every morning, away from any screens, can make a big difference throughout your day. Mindful activity could include: a five-minute (or more) meditation: visualize your day, how do you want it to go?

looking out the window over coffee or breakfast

listening to a song or podcast

exercise or deep breathing Personalize your workspace If you are not in the habit of working from home, this will be a significant transition for you. It means changing the way you communicate with your team and perhaps how you work overall. This could be more difficult if you are also caring for others around you. If you do not have a home office, dedicate a workspace, away from other surroundings, that you can get up and leave at the end of your workday

Add any elements that relieve stress: e.g. a diffuser, plants, pictures, etc.

Ask for the accommodations you need There is no magic recipe, so do what works for you. The more you take care of your brain and your body, the less likely you are to burnout. Power down at the end of the day To stay motivated, find evidence of the good work you’ve done. Make a list of all the tasks you accomplished for the day, no matter the size, or ask for feedback from someone you trust. Be kind to yourself. Practice self-compassion using positive self-talk and by respecting your limits. If your role allows it, set a time to finish work and put away your devices. If not, give yourself some extra freedom at some point throughout the day: e.g., an extra 20 minutes in the morning. Find some activities that can calm your stimulated mind. For example: listen to white noise or instrumental music

meditate

take up something creative or fun: an instrument, crocheting, puzzling, baking, etc.

go for a walk or exercise Looking for a guided meditation practice? Check out the Breath Break at Your Desk videos produced by the Privy Council Office. The Centre of Expertise on Mental Health in the Workplace offers fact sheets on COVID-19 and mental health, which provide you with an overview of available services and supports. They include tips on how to take care of your mental health during the coronavirus outbreak: COVID-19 and Mental Health @ Work

Mental health tips for working from home

Coping with stress Stress is a fact of daily life and is the result of both the good and bad things that happen to us. Too much negative stress can cause serious health concerns, but there are many ways of dealing with the stress you may be feeling right now to reduce your risk. Learn more about stress, including symptoms and effects, and ways to cope. What’s your stress index? Take the Canadian Mental Health Association’s questionnaire regularly to monitor shifts in your stress levels and take action as needed. If your stress levels concern you, build your stress management action plan with Stress Strategies, an online tool from the Psychology Foundation of Canada that offers practical, problem-solving methods to help identify and address the source of your stress.

Self-care and resilience When it comes to self-care, physical and mental health go hand-in-hand. It starts with the basics: healthy eating

physical activity

getting enough sleep Beyond these basics, look to activities you enjoy and build them into your daily routine. Mental Health First Aid Canada’s COVID-19 Self-Care & Resilience Guide offers a list of activity suggestions and a downloadable template to create your own self-care and resilience plan. You can also identify your stressors and choose healthier coping strategies to build your personal and work resilience, using the Plan for Resilience – Workplace Edition. This free resource from Canada Life’s Workplace Strategies for Mental Health is specifically designed to help leaders, employees and the self-employed to develop a plan to get through and bounce back from challenging times.