面包屑

幸福

Updated: 29 November 2021

笔记本电脑和水果


Tips for staying well while remote working

远程工作时照顾好自己的健康和幸福是很重要的.

以下是一些可以让你在远程工作期间保持健康的注意事项:

  • 花点时间关注你的精神、身体和情感健康.
  • Maintain your (virtual) connections with others.
  • Practice healthy hygiene habits
  • Eat regular, healthy meals. 吃得好有助于保持你的身心健康. 检查 健康饮食指南 对配方的想法.
  • Stay hydrated, drink plenty of water
  • Open windows, where possible, to circulate fresh air

Mental, physical and emotional well-being

有几个机会可以让你确保你的精神, 远程工作期间的身心健康.

Start with a plan and schedule your physical, 精神和情感健康活动是你日常和每周例行的一部分.

身体健康

健身有助于打破常规,提高内啡肽水平. You do not need any special equipment, 散步(同时保持身体距离)或进行体重锻炼也很好. 许多在线网站提供免费的锻炼视频,你可以从各种锻炼中选择. Before starting any new workout, know your limits!

  • 拉伸. Kristina Driller has created these short instructional videos 哪些设计是为了让你在家里起床走动并活动身体. 请稍微休息一下,慢慢做伸展运动,找到最适合你身体的运动. 伸展运动分为下半身和上半身,只需要60 - 120秒, reducing the risk of aches and pains.
  • 身体的教练 has plenty of workouts you can do at home.
  • 瑜伽下载 channel on YouTube provides a variety of yoga classes.
  • 私人教练 卡拉米 has shared a simple exercise routine you can do at home.
Practice healthy hygiene habits
  • Wash your hands often. 使用soap. 20秒. 然后干. This kills the virus by bursting its protective bubble. 如果你的手不干净,不要触摸你的眼睛、鼻子或嘴巴.
  • Cough or sneeze into your elbow, or into a tissue. Put any used tissues in the bin or a bag immediately. 的n wash your hands thoroughly.
  • If you live with family members or flatmates, 确保你们都有健康的卫生习惯和咳嗽礼仪.

Mental and emotional well-being

在任何强加的自我隔离时期,你可能会经历不同的情绪阶段. This article from Harvard Business Review (HBR) 将其中一种情绪标记为悲伤,并提供各种建议来克服它.

以下是一些帮助你保持精神和情感健康的建议:

University of im电竞app下载 幸福 Hub 还在线. 如果你正在寻找一个空间的日常幸福的灵感和想法, this is the place to drop into. 连接通过 脸谱网 or Instagram.

As social beings, we harbor a need to 与他人联系,试着 这些建议 在自我隔离中继续建立人际关系.

Keep things in perspective. 使用可靠的来源获取有关新型冠状病毒肺炎的新闻:选择少量可信的媒体来源,这样当你搜索有关新型冠状病毒肺炎的新闻时,你看到的不是假新闻, opinion pieces and viral threads that increase your anxiety. 政府的 新型冠状病毒肺炎网站 提供有关新西兰新型冠状病毒肺炎的准确、最新信息. Be sure to take breaks from the news.

平衡 你读到的新闻故事都是来自世界各地的好消息. You can find these online or on Instagram by following @Good or @Upworthy.

Bring yourself into the present and focus on the things that matter most:

  • 练习感恩. Write down the things you are grateful for; your health, 你的工作, 你爱的人, technology that enables us to connect.
  • 想想你会说什么来安慰朋友,然后对自己说这些话
  • Avoid catastrophising. Instead, manage your worries. Imagine that you're putting them into a box, 你可以再看一遍,但要记得盖上盖子,继续处理其他事情.
  • Find activities that give you a sense of mastery, 这些可以是简单的事情,如铺床或散步
  • 参加一些放松心情的活动,看一场喜剧,听令人振奋的音乐
  • 使用 肯定卡
  • 能力小组分享他们的指导,有意识地集中im电竞app下载官方下载的注意力通过im电竞app下载官方下载的 影响圈.

呼吸这听起来很简单,但当你开始感到不知所措时,深呼吸. 这是一个 5 minute simple audio breathing practice. 的 Capability Group also shares their lock-down guidance on good breathing practices.

提供 帮助别人, 寻求帮助 as and when you need it. 查看他人, 向你的经理和其他团队成员公开你的远程工作经历,如果你开始觉得自己需要帮助,尽快向他们寻求帮助(选项见下文).

有很多 additional resources 可以帮助你保持精神和情感健康,建立你的适应力, 这些包括:

  • 的 Mental 健康 Foundation has launched Getting Through Together; 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 开发了一个简单易用的在线模块吗, 应对新型冠状病毒肺炎带来的压力和日常生活中断的实用策略.
  • 瓜健康 提供自我照顾和支持的社区来帮助你保持健康.
  • 痴呆 是一款帮助几维鸟在新型冠状病毒肺炎中茁壮成长的免费应用程序吗.
  • im电竞app下载官方下载的EAP供应商有很多在线资源,提示和技巧来帮助你. All 工作人员 members have access to these resources; just go to the Benestar网站 then register with company ID: uniwaikato and token: w27. 这将使您能够建立自己的帐户和个性化您的资源.
  • Southern Cross is offering free access to StayingWell; a site with information on how to stay physically active, mentally strong and engaged with peers.
  • 平静 offers resources to assist with mental and emotional well-being.
  • 面对COVID 是否有一套切实可行的措施来有效应对危机, using the principles of acceptance and commitment therapy (ACT).
  • Lucy Hone's 16-minute TED Talk highlights three strategies to build resilience.
  • 新西兰福祉和恢复力研究所应对新型冠状病毒肺炎的实时恢复力战略

Managing Your Finances

了解更多关于 financial support available from the government.

MoneyTalks 是否有免费的帮助热线为个人、家庭和whānau提供预算建议.


进一步的支持

im电竞app下载官方下载的许多员工可能会为自己感到担心, their family and loved ones here and overseas.

If you would like some additional support, we encourage you to:

  • Speak with your manager or HR 来解决你可能存在的任何担忧或正在经历的挑战
  • Contact our Employee Assistance Programme (EAP) provider, Benestar, by phone (0800 360 364) or email (电子邮件保护)
  • 打电话或者发短信 1737; New Zealand’s national mental health & addictions helpline number or call 0800 lifeline (543 354) for immediate external support
  • 访问 只是一个想法, a free online learning tool to assist with mental well-being

Please take care of your health and well-being, check in with your team members and those around you, reach out if you need additional support.


What should you do if you become unwell?

如果您开发 流感样症状 (咳嗽, fever and shortness of breath), 请立即致电健康热线0800 358 453或致电你的医生,这很重要.

如果您正在接受新冠病毒检测和/或正在进行自我隔离,请填写 工作人员 or 学生 新型冠状病毒肺炎 form to let us know. 根据2020年隐私法案,这些信息将被保密.

它是可以的...

have good days, not-so-good days

出去散散步,整理一下思绪,或者听听音乐

let people know when you’re not available

have an online social catch up with colleagues

在正常工作时间去乳品店,避免高峰期

(. . . and to grab a bar of Whittaker’s to scoff on the way home)

谈论它

不要谈论它

limit your news intake

not check your emails outside of working hours

进入生存模式,专注于现在需要做的事情

feel like you’re not being as productive as normal

take time to learn new tools and ways of working

帮助别人 get through it

寻求帮助

whānautica放在第一位

有一个哭

have a laugh about it all

take breaks during the day to rest, stretch and breathe

ride the highs and feel the lows

没关系

IF...

your family, pets, housemates crash your calls

you’re feeling overwhelmed

你会感觉很好的

you’re out walking while attending a Zui (Zoom hui)

you take time to do something that you love, just for you

没关系 to ask for support if you need it.