Here are some ways to WFH (work from home) that are good for your mental health.


Keep A Routine:

Alberta Health Services (AHS) says that having a routine or a plan can help you stay calm and feel more in control. Try to wake up at the same time and go about your morning like you were going to work. For example, shower, eat breakfast, make yourself a coffee and get dressed. If you’re in your pajamas all day it’ll be harder to get motivated. Don’t stay in bed or on the couch, keep certain hours dedicated to work and then you can shut down outside of your work time. Create a nice work environment for yourself where you can focus. Sleep can be greatly affected if you associate your bed with your laptop. According to AHS “lack of sleep can make you feel overwhelmed, which in turn will make it harder to cope with any impact you might be feeling because of CVOID-19.” So it’s important to find that balanced routine between working and relaxing.

Also, while in your work hours, keep the routine of taking your breaks. It’s still important to have a lunch break like you usually would and take 15 minutes to give your eyes a break from the computer or walk around. Another idea could be to call up one of your coworkers or someone else working from home and take your breaks together virtually.


Make Time For Social Connections (Virtually):

Lots of us connect through Facebook, Instagram, Snapchat, texting or whatever else you use to chat with people. But it can be good to hear someone’s voice or see someone’s face every once in a while! Especially during these times. That’s why you should give yourself time to phone a friend or use Skype, Facetime, Google Duo, Houseparty or any other video chat app that lets you connect more than just sharing memes or emojis (although that’s pretty great too). Remember we’re all in this together.


Be Mindful Of Yourself And The Situation:

Alberta Health Services recommends paying attention to your thoughts, feelings and body sensations. “This can help you understand why you’re feeling anxious or stressed. And it may help you to identify actions you can take to feel more in control.” Breathing techniques are one of the suggested ways to manage your stress. Start by taking a deep breath in and count to 5. Then exhale and count to 5 again. This can calm your nervous system and clear your mind a little more.

AHS also recommends that you limit how much you’re reading or taking in information about COVID-19. It’s good to get informed once or twice a day but don’t overwhelm yourself. Get the facts in our hourly COVID-19 update or from other reliable sources like AHS or Health Canada. 


Stretch And Exercise:

Exercise and stretching are great ways to maintain good posture which will minimize stiffness and discomfort, especially if you’re sitting at a computer lots during the day. They also naturally boost endorphins which increase happiness, interest, and productivity. You can set reminders or come up with a time every day to do a little walk, stretch and get your work out in. Plus you feel pretty accomplished after. Try to aim for at least 20 minutes every day, but if you start to feel faint or unwell stop and adjust your routine. Examples of bodyweight exercises you can do include lunges, squats, pushups, planks, burpees, situps or even yoga.

There are tons of videos online too if you need something to follow, like this one:




Remember, you’re not in this alone. If you need support or are feeling unwell you can call these numbers:

  • Health Link 811
  • Mental Health Helpline 1-877-303-2642
  • Kids or teens can call the Kids Help Phone 1-800-668-6868

There’s also a new textline to give Albertans some words of encouragement. You text COVID19HOPE to the number 393939 and you’ll get a text every day with an uplifting message and a helpful link.