Stress Management post COVID19

During COVID19 all of our arrangements have changed and people are working from home. Here the dynamics of working at home have changed due to people having families with kids. Their kids have to go to home school.

But then post COVID lockdowns people would be starting to go back to the office.

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I listened to this podcast which popped up on my feed.

So we need to find ways of connecting with the employees and working at home. Employers need to be more flexible and its now the norm. They need to forget that they are on camera.

You need to trust people and you need to manage your business by results. By that I mean that you have to define outcomes. You shouldn’t really care too much if you are getting the results from your employees. You need to be able to manage people and you need to communicate. You shouldn’t worry too much about employee productivity. You need to get your team on board with your strategy which will always change depending on what is going on with COVID. We cannot plan too much ahead. You should plan some small goals and then go from there.

You need to work out which things you do well and which you don’t. And then you can work out the time and you need to get some exercise. You don’t need to have too much ZOOM meetings all the time but you do need to meet them once a week. Time is not relevant but you do need to know how your employees are feeling. Your behaviour needs to be good in order for employees to be good and treat the company well.

10 wellness tips to help you with working from home

Here are 10 wellness tips to help you with working from home.

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Schedule your workouts depending what you time you work best.

For some people that would be in the afternoon and for others it would be in the morning.

Support small businesses

This could be when you’re out (for the four reasons- exercise, study or work, medical and caregiving and buying food) or online. It could be that takeaway coffee or pastry or some local handmade thing.

Instead of the supermarket why not give a local greengroccer and the butcher a go?

Get up every hour from your desk and go for a stretch

This is a good idea for you to go and make that cup of tea or do some housework chores. Something to break up your working day. We did this in the city so why not bring the same things home?

Aim to have the same amount of protein at home as you do in your normal working day

Hence this will make the transition smoother from working in the office and at home to vice versa. So if you are used to having a lot of protein and snacks keep to that

The push-up challenge

We did this in May and found it very useful. Here you did 250 push-ups a day for three weeks. It was awesome and a good way to beat mental health.

Keep to the same working hours if you can

This is a good idea for everyone and it keeps everyone sane. If you go all different hours it’s hard to keep up with your work as everyone is always distracting you. Thus your colleagues and clients will know when you can meet them.

Pace yourself

Do one hour of work and then take a break. You need breaks throughout the day to keep you focused at home.

Don’t forget to hydrate

Just because you’re at home working does not mean that you can forget to hydrate. When you have your breaks go up and get that glass of water or tea.

Sleep properly

Make sure that you get 7-8 hours of sleep every night

Dress in your work gear

For some people that might be very casual gear depending on the type of work that you do. Obviously don’t work in your PJ’s as your body will think that its sleep time and not work time. If you work in office wear, wear that and your body will think that its going to work.

The future of work post Covid

The future of work will be very different for the foreseeable fututre

According to Peakon, employee engagement is important and they must not be disengaged. Workers’ responsiveness is important and the surveys are important. Higher engagement is important for getting the best outcomes of your business. Unhappy employees will resign from that company.

People’s expectation is always changing in unprecedented times. as they are adjusting to working from home. They need to feel that their voices can be heard. We need to listen more to employees. One way of this is by giving them surveys to do and rewarding them such as a prize draw.

Peakon can help companies predict engagement and attrition nine months before. We need to reduce attrition within the companies in order to gain the best possible outcome. High turnover is not a great idea as it results to lost productivity, time and costs with hiring a new person.

Analytics is the future of work. Having data from employee surveys is important as it will lead to a much better outcome which will lead to less turnover. We need to understand the data to drive meaningful change within an organization. Employee experience is important.

Driving meaningful change is important for managers. It helps to take the pressure of HR. Management needs to drive the business forward. They should be proactive and don’t be afraid to be wrong. They need to understand correlation and data.

With these in mind, it may not be long before the company is up and running at full speed with a COVID safe plan. In the long run, that company would earn some profits post COVID! If they listen to their people and keep them happy, they will want to stay. Happier employees equate to more productivity!

5 industries that will bounce back and thrive after COVID19

Here are some industries that will thrive after COVID 19. This might be a year or two after the pandemic has ended.

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Health and wellness services

Whilst the physcial stores were closed the online space started thriving. People needed more mental health and wellness. ALso the exercise sector online really boomed. Yoga and meditation really started to take off

IT services

With more and more people working from home they too had a massive boost


The Active wear and facemasks retail sector will become more popular as face mask wearing is becoming more common in the world. People will have become more used to and comfortable with working in active wear.

As gyms have closed the spike in home gym gear has meant that this part of the retail sector is doing really well. More people have taken to running and biking outdoors which would see a huge increase in bike sales.

As people get comfortable with working from home the suit and fancy clothes industry will see huge drop. Luxury goods will also suffer due to the fact that people would not be able to afford them. Electrical goods will suffer due to the fact that they would be unaffordable for many. Many people would do without the expensive television or the really fancy fridge

Social services

As people lose their jobs and the cost of living becomes unaffordable for many, social services will see a huge demand for service. They already have seen a huge surge in the past few weeks here in Melbourne.

Home improvement/ DIY

This retail industry has seen a huge demand in the past few weeks. It includes your plants, crafts and other home improvement projects. The demand in materials has also spiked as people make their own masks at home and fix up other things other around the house. The demand for paint, wood and electrical goods such as saws and sewing machines has also increased.

Time management

We write about time management as that is important for our mental health and sanity. Most countries are now in their second wave which means that working from home is a must for most people.

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There is never enough time to do everything in a day. Time does go by really fast. And now that we are working from home it’s important to work out the time for you to do your work as well as family obligations. Make sure that family obligations don’t eat into your working time. Don’t forget to factor in exercise each day.

It’s important to stick to deadlines even if you are home. Most people will have a Google calendar in their iDrive that they can use to schedule when tasks are due. Stress is not good for the body. You do not sleep well and eat well when things are due. If work has set you big tasks, break the task down into smaller chunks and do it like that so it does not overwhelm you. When I was doing my research project in my Uni years I did not break that task down and it really overwhelmed me. As such, I failed to finish on time

Make sure you set a time to do work from home and stick to it. Don’t go and play games during this time. Every week we set tasks that have to be done by the end of the week (i.e by Sunday).

If you are really bad at time management and suck at it you can download a few apps to help you with time. Google calendar is just one of them. Don’t forget to take a break from your tasks or otherwise, you will just go mental and you will get overwhelmed.

Embracing change both professionally and personally talks about Embracing change. In these trying times we need to embrace change both professionally and personally. We need to set goals for the future but we also need to embrace the uncertainty of it all.

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The pandemic is a good time to be creative. For the fitness industry that means that should think about ways to embrace the “Black Lives Matter” philosophy into your club. You could try and employ some black people as staff members whether as a Personal trainer or in management. This is also a good time to embrace diversity and welcome people with disabilities into the gym.

For Fitness instructors we can embrace personally and think about delivering most of your trainings online as many people might not want to come back to the gym straightaway. This is a time to develop new skills and learn more about yourself. For new instructors now would be a good time to develop your marketing plan for clients.

Gyms need to accept the new reality of not many people will want to go back straight away after it is open. Many people will still be working from home and will be happy about not having to commute. So they might have to stick with online for a while. Even then they would have to offer their sessions casually or at a lower cost as many people would have lost their job.

How to productively plan your working week

Now that most of us are working from home, we should be planning our week properly and working out which tasks we should do first. This is to maximize productivity. The first lockdown that we worked at home we had no idea as to how to be productive. The second time around it is much better now that we have a plan in place.

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The Sales blog has some great tips on maximizing your time. Distractions are unavoidable sometimes if you have children but you should plan to minimize those. If you have children and you are working from home you could have a babysitter or a nanny to come and take care of the kids. Or you could work whilst they are napping

On Monday we write down all the tasks that we have to do that week. This is also a good time for us to check-in and see if things have been done and targets met. We normally try and set a target for that week. Sometimes things come up and that’s ok.

Then during the week we work hard and we have one day off for doing just whatever. At breakfast each day we work out what needs to be done during the day. We try and schedule our runs for the afternoon where we work best. Then at night, we publish posts as that’s where most of the sales targets are met.

Then the weekend is family time.

You don’t have to get the plan essentially right, just make sure that you cover all the bases on a week by week basis. Things do come up on the news and its important that we adjust to those.

Is insecure work making us sick?

With high numbers of coronavirus cases all over the world, we have asked this question, “Is insecure work making us sick?”

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This pandemic is has exposed to vulnerable people such as casual workers. Casual workers work in all sorts of environments such as supermarkets, retail, food production, markets, etc. These workers cannot time off and if they do they won’t get paid any of their entitlements. Touchstone says that people are forced to work when sick. People worry about losing their jobs. Future Work says that insecure work will become the new normal. EHS Today has reported that people that work in more casual roles will be at higher risk of heart attack amongst other things.

The ABC says that 80% of new coronavirus cases in Melbourne come from casual workers that work when they should be at home self-isolating. These people need money to feed their families. They don’t get sick leave or other leave entitlements. The Andrews Government has offered these people $300 payment for those that are waiting for test results at home.

So what can employers do now that the pandemic is here

  • Let employees work from home if they can and when they can
  • Keep their employees in the loop about changes that are going on in their business
  • Kick casualization out of their place if you can. Instead, why not have full-time and part-time employees do most of the work
  • Casual works need better treatment from their employer. Now it is time for them to ask about this

No paid leave for healthcare workers

The ABC reports that people that work in healthcare are being exposed to the virus every single day. Healthcare workers in aged care and hospitals have to work throughout the pandemic even though they are not well. These people earn the lowest income. They are usually on causal with no paid sick leave. The Government has pledged $1500 hardship and so far a few people got approved.

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We have seen skyrocketing cases in Newmarch and other aged care facilities. Our concerns are with those residents with whom they work with. Aged care is a face to face job. If it was online it would have been no problem. I have volunteered at aged care in Year 9 and it was a lot of fun but hard work on their part.

The aged care workers have to lift things and help people with daily living tasks. Its the same in the hospitals.

The healthcare workers have to wear masks but its the close proximity to people that they are exposed.

Some of them have to work in two ore more aged care residences in order to meet their living needs. If they have the virus they could easily spread it to residents. We have seen a few elderly die in nursing homes due to the outbreak.

To the operators please do something about the aged care homes before somebody else gets put at at risk. Oh and please offer your healthcare workers some paid leave so that they can work in one aged care home and not two or more.

Four things I learnt from working at home

Now that stay at home orders are here in Melbourne and in parts of the world again, I wanted to talk about the four things that I learnt from working from home from the last time. This is in hopes that you’ll find working from home easier this time.

Planning is key

Work out what you want to do and when. I.e in the next hour I would like this and that done. Don’t forget to schedule in breaks and break that work up into chunks. Don’t forget to check in with your colleagues every week to see where they are up to.

Talk to people

Talking to people outside of your home has its benefits. Whether its grabbing a coffee or at your local supermarket. Even just saying a G’day would help. It would brighten someone’s day. We are all in this together. I love to pat other people’s dogs as they make me happy.

Do the educational seminars/webinars

These helped me a lot when working from home as it gave me some insight on what to write. They are normally done on Zoom. And I got to see people online.


If you’re allowed out to exercise then you can do just that. Exercise is known to make you feel good and help you get on with your day. Fresh air is good for the mind.