Fred Zijlstra
Working under duress:
1) Working times are important and relevant; do not work too long for a long period. Working
longer than 10 hours a day increases risks for mistakes.
2) Take regular breaks, and try to do something that distracts the attention from current
problems/work.
3) Recovery after work: take sufficient rest. In addition, sufficient sleep is crucial, try to get at least
8 hours sleep.
4) Distraction is particular relevant after work, in order to unwind be able to fall asleep. Try toengage briefly into something you enjoy doing. When there is no time, try ‘mindfulness or yoga
exercises’. Various video clips and exercises are available on Youtube and elsewhere.
5) For work that is emotionally demanding, like in healthcare: emotional regulations strategies areimportant. See below for tips:
6) Furthermore, It is important that the organisation organises ‘support teams’ (like clinicalpsychologists) that staff can talk to, and to blow off steam, …
Emotional regulation strategy guidelines:
1) Reappraising: difficult situations by considering that ‘the problem’ (i.e. difficult customer, orpatient, or technical failure, or…) is not a personal assault or failure, but reflects the other’s (orcurrent situation’s) problems.
2) Reappraising difficult situations as a hindrance that can be over won, and is an opportunity for
personal growth.
3) Perspective taking: taking the perspective of the other (customer, patient) may help tounderstand why the other behaves/responds like this..
4) Attentional deployment: try to think of something positive and enjoyable, either in the past, orin the future.
Sources:

Hülsheger, U.R., Schewe, A., Lang, J., & Zijlstra, F.R.H. (2015). When regulating emotions atwork pays off: A diary and intervention study on emotion regulation and customer tips inservice jobs. Journal of Applied Psychology. Vol. 100(2), 263–277.
http://dx.doi.org/10.1037/a0038229,Zijlstra, F.R.H., and Sonnentag, S., (2006). After work is done: Psychological perspectives onrecovery from work. European Journal of Work and Organizational Psychology, Vol. 15(2), pp.
129-138. DOI:10.1080/13594320500513855
Firoozabadi, A., Uitdewilligen, S., Zijlstra, F.R.H., (2018). Solving problems or seeing troubles? A
day-level study on the consequences of thinking about work on recovery and wellbeing, and themoderating role of self-regulation. In: European Journal of Work and Organizational
Psychology. Vol. 27(5). 629-641. https://doi.org/10.1080/1359432X.2018.1505720

Some guidelines for working from Home:
1) People working from home generally miss a clear structure. Create a structure for the days: withstart and end, with breaks for coffee and lunch. If possible, make a little walk before and afterwork to simulate going to work and/or home. This helps to create a distance between work andnon-work domains of life.
2) Try to find place where you can work undisturbed, or try to create/arrange this. When little
children in the household, try to arrange an agreement with partner for a division of work, andworking times.
3) Stay in contact with colleagues, and with the organisation using digital media (like Skype, Teams,Google hangout, etc.).
4) Try to get in a ‘work mindset’, and perhaps ‘dress for work’, particularly when skype or videoconferencing is involved.
5) Be compassionate with yourself..; understand that conditions are not optimal, so performance
can also not be optimal.