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幸福

更新日期:2021年11月29日

笔记本电脑和水果


远程工作时保持健康的小贴士

It is important to look after your health and well-being while working remotely.

Here are some considerations to keep you healthy and well during any period of remote working:

  • Take time to focus on your mental, physical and emotional well-being.
  • 与他人保持(虚拟)联系.
  • 养成健康的卫生习惯
  • 定期健康饮食. Eating well will help maintain your physical and mental well-being. 检查 健康饮食指南 对配方的想法.
  • 保持身体水分充足,多喝水
  • 尽可能开窗,让新鲜空气流通

精神、身体和情感健康

的re are several opportunities available to you to ensure your mental, physical and emotional well-being during periods of remote working.

首先制定一个计划,安排你的体检, mental and emotional well-being activities as part of your daily and weekly routine.

身体健康

A fitness routine will help to break up your routine and boost your endorphins. 你不需要任何特殊的设备, walking (whilst maintaining physical distancing) or performing body weight exercises is just as good. Many online websites offer free workout videos whereby you can choose from a variety of work-outs. 在开始任何新的锻炼之前,知道你的极限!

  • 拉伸. Kristina Driller创造的 这些简短的教学视频 which are designed to get you up and about at home and move your body. Please take micro-breaks and ease into the stretches to find the ones that suit your body the best. 的 stretches are divided into lower and upper body stretches and will only take 60 - 120秒 to perform, 减少疼痛的风险.
  • 身体的教练 在家有很多可以做的运动吗.
  • 瑜伽下载 YouTube频道提供各种各样的瑜伽课程.
  • 私人教练 卡拉米 分享了一个你可以在家里做的简单的日常锻炼吗.
养成健康的卫生习惯
  • 勤洗手. 使用soap. 20秒. 然后干. 这通过打破病毒的保护泡来杀死病毒. Don’t touch your eyes, nose or mouth if your hands are not clean.
  • 对着手肘或纸巾咳嗽或打喷嚏. 将用过的纸巾立即放入垃圾桶或袋子中. 然后彻底洗手.
  • 如果你和家人或室友住在一起, make sure that you all practice healthy hygiene habits and cough etiquette.

精神和情感健康

During any periods of imposed self-isolation, you may work through various stages of emotion. 本文选自《必定赢》 labels one of those emotions as grief and offers various suggestions to work through it.

Here are some tips to help you maintain your mental and emotional well-being:

必定赢首页幸福中心 还在线. If you are looking for a space for daily 幸福 inspiration and ideas, 这是一个值得投入的地方. 连接通过 脸谱网 or Instagram.

作为社会人,必定赢首页有一种需要 与他人联系,试着 这些建议 to continue building relationships virtually while in self-isolation.

正确看待事物. 使用 reliable sources for news about 新型冠状病毒肺炎: select a small number of trustworthy media sources so that when you do search for news about 新型冠状病毒肺炎 you are not reading fake news, 观点碎片和病毒式传播会增加你的焦虑. 政府的 新型冠状病毒肺炎网站 gives accurate, up-to-date information about 新型冠状病毒肺炎 in New Zealand. 一定要从新闻中休息一下.

平衡 the news stories you read with good news stories from around the world. 你可以在网上或Instagram上关注它们 @Good or @Upworthy.

让自己活在当下 专注于最重要的事情:

  • 练习感恩. Write down the things you are grateful for; your health, 你的工作, 你爱的人, 让必定赢首页能够连接的技术.
  • Think about what you might say to comfort a friend and say these things to yourself
  • 避免catastrophising. 相反,管理你的担忧. 想象你把它们放进一个盒子里, you can revisit them but remember to close the lid and move on with other things.
  • 找一些能让你有掌控感的活动, these can be simple things like making the bed or going for a walk
  • Engage in activities that lighten your mood, watch a comedy, listen to uplifting music
  • 使用 肯定卡
  • 的 Capability Group shares their guidance on consciously focusing our attention through our 影响圈.

呼吸: It sounds pretty basic but take a deep breath whenever you start to feel overwhelmed. 这是一个 5分钟简单的音频呼吸练习. 能力小组还分享了他们的封锁指导 良好的呼吸实践.

提供 帮助别人, 寻求帮助 当你需要的时候. 查看他人, be open about your remote working experiences with your manager and other team members and if you are starting to feel like you need assistance reach out as soon as you can (see below for options).

有很多 额外的资源 available to help you maintain your mental and emotional well-being and build your resilience, 这些包括:

  • 精神健康基金会已经启动 通过在一起; a national mental health and well-being campaign to help New Zealanders get through the 新型冠状病毒肺炎 outbreak – together.
  • 只是一个想法 has developed a specific online module which introduces easy-to-use, practical strategies to cope with the stress and disruption of day-to-day life due to 新型冠状病毒肺炎.
  • 瓜健康 offers self-care and an supportive community to help maintain your well-being.
  • 痴呆 is a free app that coaches mental well-being to help kiwis thrive through 新型冠状病毒肺炎.
  • Our EAP provider has lots of online resources, tips and tricks to help you. All 工作人员 members have access to these resources; just go to the Benestar网站 然后注册公司ID: uniwaikato和令牌:w27. This will enable you to setup your own account and personalise your resources.
  • 南十字会免费提供 StayingWell; a site with information on how to stay physically active, mentally strong and engaged with peers.
  • 平静 提供资源,以协助精神和情感健康.
  • 面对COVID is a set of practical steps for responding effectively during a crisis, 使用接受和承诺疗法(ACT)的原则.
  • 露西·霍恩的16分钟TED演讲 强调了建立弹性的三个策略.
  • New Zealand 幸福 and Resilience Institute's real-time resilience strategies for coping with 新型冠状病毒肺炎

管理你的财务

了解更多关于 政府提供资金支持.

MoneyTalks is a free helpline available to provide budgeting advice to individuals, family and whānau.


进一步的支持

Many of our 工作人员 members may be feeling concerned for themselves, 他们在美国和海外的家人和亲人.

如果您需要额外的支持,必定赢首页鼓励您:

  • 和你的经理谈谈 HR to address any concerns you may have or challenges you may be experiencing
  • 必定赢的员工援助计划(EAP)供应商, Benestar,电话(0800 360 364)或电邮 (电子邮件保护)
  • 打电话或者发短信 1737; New Zealand’s national mental health & 成瘾求助热线号码或电话 0800生命线(543 354) 获得即时的外部支持
  • 访问 只是一个想法,一个帮助心理健康的免费在线学习工具

请注意身体健康, 与你的团队成员和你周围的人交流, 如果你需要额外的支持,联系他们.


如果你感到不适,你应该怎么做?

如果您开发 流感样症状 (咳嗽, 发烧和呼吸短促), it is important to call 健康line on 0800 358 453 or your doctor immediately.

If you get a 新型冠状病毒肺炎 test and/or are self-isolating, please fill in a 工作人员 or 学生 新型冠状病毒肺炎请必定赢. This information will be kept confidential in accordance with the Privacy Act 2020.

它是可以的...

有好日子,也有不太好的日子

head out for a walk and gather your thoughts, or listen to music

让别人知道你什么时候不在

与同事在线交流

pop to the dairy during the normal working day to avoid the rush

(. . . 然后在回家的路上拿一块惠特克的巧克力来嘲笑一番)

谈论它

不要谈论它

限制新闻摄入量

不在工作时间查看邮件

go into survival mode and focus on what needs to be done right now

感觉你不像平常那样高效

花点时间学习新的工具和工作方式

帮助别人度过难关

寻求帮助

whānautica放在第一位

有一个哭

对此一笑置之

白天休息,伸展身体,呼吸

经历高潮,感受低谷

没关系

IF...

你的家人,宠物,室友会打断你的电话

你感到不知所措

你会感觉很好的

你在外面散步,同时参加一个Zui (Zoom hui)

你花时间做你喜欢的事情,只为你自己

没关系 在你需要的时候寻求支持.