There are several things essential workers should know when it comes to managing stress. You can learn more about how to deal with stress here.

In the midst of a global pandemic, all we’ve been hearing is to stay at home, continue to social distance, and avoid contact with others. All that is solid advice unless you’re an essential worker who must serve the public each day.

As an essential worker, you’re exposed to people and germs all day. It can be very hard to remain six feet apart and avoid contact with others when it is your job to do so.

If you’re one of these workers on the frontlines during the pandemic, then you’re going to have to deal with stress.

Keep reading for our guide on five of the best ways for essential workers to deal with and manage their stress on the job and at home.

1. Your Experience is Valid

One way that many people struggle when coping with extreme stress is that they feel their situation isn’t as bad as someone else’s situation. For many essential workers, they may feel like they’re taking their job for granted because many other people are struggling during this time without a job.

They may also feel like they shouldn’t complain because they do get to go to work each day and receive a paycheck. While others might not be so lucky during this uncertain time.

Accepting Your Feelings

If you’re an essential worker who is on the frontlines dealing with the public every single day, then you’re going to have a lot of different feelings.

You might feel any of the following:

  • stressed
  • scared
  • anxious
  • depressed

You should know that one of the essentials of managing stress is accepting that your experience is valid.

Even though you feel like your situation is better than others, it still isn’t ideal. This means that you’re allowed to feel upset about it. Whether it is because of the work conditions, having to do more than normal or the stress of possibly contracting the virus.

Identify What is Causing You Stress

After you have accepted your stress, then you can start working to manage it. Try to pinpoint the exact reason that you feel stress by being an essential worker.

Once you identify what is causing your stress, then you can work to manage it. Figuring out the best coping mechanisms for you and your stress will help.

2. Make Changes at Work

When you’re figuring out how to manage stress at work, you should talk with your coworkers so you can deal with it together. There are many things that you and your team members can do at work to help get you through the day.

Especially if you’re concerned about contracting the virus, then get everyone on board to help keep each other safe.

Keep Hands to Yourself and Away From Face

Start by making sure that no one is touching each other’s hands. Instead of high fives, handshakes, or fist bumps opt for elbow bumps as this part of your body rarely touches surfaces. You can even opt for a smile if you prefer to remain six feet apart.

Find Ways to Work Together

Another thing you can do is remind your coworkers not to touch their faces. It would be nice if you could be sanitizing or washing your hands all day, but sometimes that isn’t the case on the job. If you see a coworker touching their face, then politely remind them not to.

Doing this could also help you and your family at home as you will be accustom to keeping an eye out for it.

Implementing a few simple changes at work to keep everyone safe together can help eliminate your stress while on the job. It can also help since you’ll have another set of eyes looking out for you.

3. See an Online Doctor

If you’re concerned about not being able to figure out how to cope with extreme stress, then you can turn to a doctor for help. One of the best places to speak with a doctor during a pandemic is through an online doctor!

Who Can See An Online Doctor? 

Online doctors are available via phone call or video conference depending on which one makes you more comfortable.

This is a great way to talk to someone about crippling stress if you’re on the frontlines. They can help you with issues that you might have.

Why See An Online Doctor? 

You might even want to see an online doctor or specialist for other reasons, and they’re available! Online doctors and specialists can treat a number of issues, so you don’t have to leave your home during a pandemic besides going to work.

An online doctor can help with any of the following and more:

  • Allergies
  • Body aches
  • Dehydration
  • Depression
  • Fever 
  • Flu
  • Headaches
  • High cholesterol
  • Migraines
  • Panic Attacks
  • Pink Eye
  • Sinus Infection
  • Sleep Disorders

If you’re experiencing any issues and want to reach out to a doctor for help, then an online doctor is your greatest resource during a pandemic.

4. Create Your Own Routines

As an essential worker, you need to make sure that you create your own routines to stay healthy and manage your stress. There are a few routines that you can create to make sure that you feel stress-free even when going to work every day.

After Work Routines Are Important

When you get home from work for the day, be sure to head right to the sink to wash your hands. The CDC recommends scrubbing your hands for at least 20 seconds.

You can also get into the habit of immediately changing your clothes. This will help you to relieve a bit of stress from your workday. Throw them into the washing machine right away, so they’re fresh and ready to go.

Changing into fresh clothes can help you to move on for the rest of your day, so you don’t focus on the past.

Don’t Forget to Relax

Having a strict routine is important to help you manage stress from work, but you should also make sure to include time to relax. When you get home from work don’t jump into something that could cause you stress.

Make sure to schedule some time to relax each day. Self-care is important especially when you’re working on the front lines.

5. Remind Yourself to Be Grateful

Another way to help manage your stress is to remind yourself of things that you are grateful for. Be sure to take a few minutes out of each day to tell yourself three things that you’re grateful for.

Whether you do it when you wake up, in the middle of your day, or right before you go to sleep, be sure to make this a habit.

Make a List 

Here are some simple things that you might be grateful for:

  • Waking up in the morning
  • Having a delicious meal
  • Your family and friends
  • Your favorite show is on tonight
  • The weekend is coming up

When you focus on the positives in your life, then you can pretty much get through anything. Don’t forget to be grateful for what you have. This can help to relieve some stress that you might be experiencing.

Essential Workers Must Deal With Stress

If you’re an essential worker during this time, then you already know how hard it is to deal with stress. Use these tips to help manage your stress and be sure to take it one day at a time.

Just remember that we are all in this together!

If you’re looking for a way to manage your stress and want to consult a doctor but aren’t comfortable heading in for a visit, then we have you covered. Sign up as a new patient to speak with one of our doctors or specialists online about any issues that you may have!