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The COVID-19 pandemic has resulted in a massive change in our working lives. Working remotely can be challenging and isolating and the stress, uncertainties and demands of home and work life can take their toll on our mental health. Learn how to help protect your mental health during this difficult time.
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A partnership post by Hello Doctor PH “The customer is always right” and “service with a smile” are just a couple of mottos that many companies believe in. While it is beneficial for consumers, this often places an emotional burden on workers. Over time, the emotional load may be overwhelming and can lead to poor mental health. Learn more about emotional labor and its signs here. What is emotional labor? In general, labor is any sort of work or effort that is required to do a certain task. Traditionally, labor referred to only physical labor such as working on a farm or factory. However, the modern definition of labor includes physical, mental, and emotional labor. Just as physical labor can be taxing on the body, emotional labor can be draining. When workers are expected to check their emotions at the door, they are essentially asked to ignore any personal or non-work-related problems. There are two types of emotional labor, namely surface acting and deep acting. Surface acting is when a person is required to put on a happy face even when faced with a stressful situation, such as an irate customer. Deep acting is said to be, “real feelings that have been self-introduced” or essentially telling yourself, “fake it until you make it.” However, this is not possible all the time. It goes without saying that suppressing emotions for too long can negatively affect mental health. Workers that often experience emotional labor
#1: Fatigue or burnout The number one sign of any type of labor would be fatigue. Just like physical labor, emotional labor can take its toll on the body and mind. While most days may be good, keeping a smiling face despite being yelled at or insulted by a customer is draining. While it may be part of the job, it does not dismiss the negative effects. Good managers know when to identify and address problems in the workplace, however, they can’t control everything. If you are feeling fatigued or burnt out from keeping a brave face at work for too long, don’t be afraid to bring it up to your superior. Use your breaks and days off away from work-related issues as much as possible to avoid overwhelming yourself. #2: Not enjoying your job There may be a point that emotional labor can get too heavy and you end up hating your job. If you find it harder to wake up in the morning and commute to work despite the paycheck and benefits, it may be due to excessive emotional labor or other factors. Surface acting and deep acting can only take you so far. Talking to your superior or HR may be a way to improve your work environment. However, depending on the nature of the work itself, it may be time to switch careers or workplaces. #3: Compartmentalizing Compartmentalization is a defense mechanism used when people are confronted with conflicting emotions or thoughts. It can be a helpful tool to get through work and life experiences. However, it is impossible to completely separate our real self from our professional selves all the time. People who compartmentalize too long at work may feel conflicted or confused as to what their actual beliefs and feelings are. For example, medical workers are often expected to put aside their religious beliefs. But what happens when your workplace is involved with something you don’t believe in, such as blood transfusion or abortion? In this scenario, you may be able to justify that you are not the one performing the act so it is acceptable. However, from time to time you may feel hypocritical for it. #4: Unloading your feelings at home While emotional labor dictates that workers should check their emotions at the door, the opposite is not true. When we are expected to hold back our emotions in the workplace, often the only place we can release it is at home. Unloading after a hard day at work can be relieving, however, this can place a strain on your family who may have emotional build up of their own. Your home and family should be a sanctuary, not an emotional dump site. #5: Strained personal relationships In relation to the previous number, if emotional labor is harming your work and personal life, it is a bad sign. If you consistently find yourself in an uphill battle it may be time for a change. Even the most supportive partner or friend can grow tired of hearing about work problems. They may start to avoid discussing topics about work or even avoid spending time with you because of it. If you find yourself constantly complaining about work to others, you need to address it at the source. Key takeaways In summary, emotional labor is a common concern for many customer-oriented workers and frontliners. The burden can make working less enjoyable and even disrupt your home life. While emotional labor is not entirely avoidable, there are ways to minimize it and cope. Talking to your superior or HR about unhealthy work environments is one way to address issues. The signs of emotional labor may overlap with other mental health issues. Consult with a therapist if you feel that you are unable to find healthy ways to manage and cope with your emotions. Hello Health Group does not provide medical advice, diagnosis or treatment. Sources: What is emotional labor https://weld.la.psu.edu/what-is-emotional-labor/ Accessed February 14, 2021 Emotional Labor: Scale Development and Validation in the Chinese Context https://www.frontiersin.org/articles/10.3389/fpsyg.2019.02095/full Accessed February 14, 2021 Research on How Emotional Expressions of Emotional Labor Workers and Perception of Customer Feedbacks Affect Turnover Intentions: Emphasis on Moderating Effects of Emotional Intelligence https://www.frontiersin.org/articles/10.3389/fpsyg.2018.02526/full Accessed February 14, 2021 The Relationship between Emotional Labor and Job Stress among Hospital Workers https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6146145/ Accessed February 14, 2021 Compartmentalization https://dictionary.apa.org/compartmentalization Accessed February 14, 2021 AuthorHello Health is a leading Digital Health company in Asia focusing on the development of healthcare information platforms in local languages for Consumers and Patients, and is the clear leader in Health & Wellness content and search. The Group’s mission is to lead Asia in the democratization of healthcare knowledge and to be leaders in the creation and distribution of health & wellness content, in collaboration with a network of local and international healthcare professionals, that empowers millions of people to make more informed decisions and to live healthier and happier lives. For more articles like this visit Hello Doctor PH
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#InTouchStoriesofHopeBy: Eymi TevesIn Touch Mental Health Volunteer
Experiencing a pandemic during this time takes a huge toll on our productivity. Not just for a single individual, but as a collective group. With the businesses getting temporarily shut down, the work is limited, and the stay-at-home orders, a lot of us will find ways on how to make our time worthwhile and productive amidst the noticeable fluctuations in our willpower and motivation.
There are times that we are very driven to reach the goals that we set for ourselves. It fires us up, it makes us restless, but this pandemic is a hindrance as we are limited in capacity to reach such goals. It makes us unsure of how we are even going to achieve them with the little things we can do. Personally, I have been anxious for weeks and I kept thinking about what the future still holds for me. I mean, not that I am being a pessimist, it just worries me how life can never go back to what our usual routine would be - what our normal is will not be the same. We have to know all the possible outcomes and adjust for ourselves. 
Image by Olena Sergienko via Unsplash
With that being said, there are ways that I do to help me focus. These are things that I personally do to keep myself motivated.
Image by Emma Matthews Digital Content Production via Unsplash
Overall, motivation relies greatly on the person's willingness to do the work. If you prefer to use this time to take a break from everything and just enjoy it, that's fine, too. Since everyone is entitled to manage their own work on their own pace and time, everything you do is still up to you!
While it is true that we can also slack and take a time off of things, it never hurts to still utilize this trying time to make things better for ourselves.
#InTouchStoriesofHope aims to bring you mental and emotional relief during the COVID-19 pandemic through the inspiring stories and perspectives of In Touch community of counselors, volunteers, partners, and clients.
Eymi Teves is an HR practitioner, a reader, writer and poet. Being a mental health advocate, she aims to bring more understanding and awareness on mental health advocacy, self-help and wellness. Eymi joins In Touch Community Services as a Mental Health Volunteer. By: Christelle ViljoenFourth Year Honours Degree student, University of South Africa Photo by Duncan Kyhl on Unsplash With the continuing community quarantine due to the COVID-19 pandemic, working from home has now become the new norm and it is becoming more difficult to maintain that work-life balance. Where there used to be a clear distinction between the office and home, you now have your office in your personal space. You may be experiencing pressure to be online and available at all times. Besides work, you use online platforms to stay connected with family and friends. Everything is happening online, but it is still important to find a balance between online and offline life for your mental health and well-being. The following extract is from an interview with a businessman working from home in Metro Manila. He gives some practical advice on maintaining ‘online-offline’ work-life balance. How do you stay productive while maintaining your personal time? I create work hours for myself and try to stick to a routine. Although I have flexible hours during the lock-down, a structured time enables me to 'walk away' after a day's work. I informed my employers and colleagues that I am only available during those hours. Of course, this is within reason, and I make sure to keep my work up-to-date. This gives me the time to ‘shut-down’. Having to attend to phone calls or emails in my offline time puts me right back into working mode. One of my colleagues who has young children, organizes his working day around their needs, opting to work early mornings and late evenings. He says that this works for him if he sticks to his routine.
How do you make sure that you maintain your own schedule?
I shut my computer down when my workday ends. There is always more work to do, and this forces me to walk away. I won't be tempted to check on work when I see my computer on my way to do something else.
Do you have any other tips for your home ‘office’?
Having a designated workspace is essential. I like to keep everything neat and organized as if I am at the office. This helps me to create a productive space. I can also physically distance myself from my workspace at the end of the day.
How do you balance your online social/work obligations with your offline family/personal time?
I schedule my social online meetings in advance. Not only does this give me something to look forward to, but it lets others know when I am available. I realized that online socials are very different from physically going out with friends. After spending an entire workday in front of the computer, I need to prioritize my offline time. This also gives me a chance to spend time with my wife. We organize online meetings with our relatives every weekend. During the lockdown, we have been checking in with them more often than before.
What do you do in your offline time?
I try to do fun things offline, like reading a book or exercising. It gives my body time to rest away from the computer. I used to watch series all the time, but now I do things offline. We've recently started playing board games again, and I can recommend it. If you want to maintain a healthy ‘online-offline’ balance, you need to take control of your time. Set aside enough time to work so that you do not feel stressed or anxious during your online time. Make sure that others know when you are available or not to maintain your personal boundaries. This could make you unnecessarily anxious and cause you to feel as if you should be available all the time. You need to be able to forget about work during your offline time (even if your office is right there in your home), otherwise you stay alert when you should be resting. Do something fun offline and spend quality time with the people around you. The ‘online-offline’ balance will look different for each person. Find what works for you and go for it. Finding that balance will help boost your well-being and your productivity, making the new normal a little less stressful and more manageable. #InTouchStoriesofHopeBy: Joyce TalagMental Health Volunteer
How did you feel when you learned that the virus that is afflicting individuals by the hundreds of thousands has already reached your immediate community? And that all your carefully laid out plans for 2020 had to be stalled, if not totally cancelled?
If you felt disappointed, worried, scared, or helpless, you are not alone. The ripple effects of COVID-19 and the corresponding measures to contain it were so out of the ordinary that even the wealthiest nations and strongest institutions were overwhelmed and needed to take a pause to find a proper response. As a professional or a business owner who is used to being in control of your time and circumstance, you may have also struggled to keep yourself up after being thrust into a unique situation that not only limited your movements and interactions, but even your personal progress. In Touch Counseling Psychologist Len Hizon attributes the current mental health issues of working professionals to the sense of powerlessness and lack of control that they experience while in quarantine and isolation. “Fairly productive individuals are used to having their identities defined by what they do and who they are in the world so when the pandemic happened and quarantines had to be imposed, many felt like they lost both their identities and sense of power.” Len believes that in a time when the usual suggestions do not work, helping people find concrete solutions by themselves is fundamental to building resilience. She shares these five mental keys that can help you take back your power and achieve balance in your life while in the midst of the pandemic:
*The character stated is not representative of a specific case but a composite of the counselor’s psychotherapy work in dealing with workplace issues. #InTouchStoriesofHope aims to bring you mental and emotional relief during the COVID-19 pandemic through the inspiring stories and perspectives of In Touch community of counselors, volunteers, partners, and clients. Maria Belen “Len” M. Hizon provides individual and group psychotherapy geared towards empowering clients to learn strategies to better cope with day-to-day stressors, episodes of depression, and anxiety management. Additionally, she runs psycho-educational talks and workshops focusing on recognizing the onset of possible episodes of anxiety and depression to enable a proactive approach to managing symptoms. Len is a licensed Psychologist (RPsy) in the Philippines as well as a Licensed Mental Health Counselor (LMHC), Child Mental Health Specialist (CMHS), and Ethnic Minority Mental Health Specialist (EMMHS) in the State of Washington, USA. N.O. G.U.I.L.T.By: Alessandra ArponPsychologist
The unprecedented lockdown caused a major change in our work environment and routine. You may be at the comfort of your own home right now having this feeling that you have all the time in the world to accomplish your tasks. The thoughts of having to do something is irresistible, right? But for unknown reason, your drive is no longer there. Chances are, you feel guilty over the fact that you are less productive compared to how you used to be.
During these times, what you are going through is normal. NO GUILT is a set of practical tips to minimize your productivity guilt:
Let’s explore them all in more depth:
NORMALIZE YOUR EXPERIENCE
OPEN-UP YOURSELF TO WIDE RANGE OF EMOTIONS
GIVE YOURSELF PERMISSION TO TAKE A BREAK
UPLIFT YOUR SPIRIT BY RECOGNIZING YOUR ACHIEVEMENTS EVERY DAY
IMPERFECTION IS UNDERSTANDABLE
LOOK AT YOUR OWN PROGRESS
TREAT YOURSELF AS IF YOU ARE YOUR OWN BEST FRIEND
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