5 Self-Care Tips For You And Your Team During COVID-19 | BPO

5 Self-Care Tips For You And Your Team During COVID-19 | BPO

By prioritizing self-care we’re able to give the world the best of us,  instead of what is left of us. 

Despite the capriciousness and unprecedented nature of 2020, it bodes well to acknowledge that human resilience prevails!

Yet, for this resilience to consistently prevail amongst the uncertainty of our ever-changing world, we must replenish our energy in order to continually serve at our highest level, and avoid the risk of physical and mental burnout.

As 2020 (AKA the longest year ever) draws to a close and many businesses are plunged into the busiest time of year, we wanted to share 5 self-care tips that we encourage at Smiles On Demand to boost healthy wellbeing. 🙂

1. Fuel Your Body With The Right Food & Drink

The food and drink you put in your body has a massive effect on how you feel. 

We understand that when you work busy shifts it can often feel like you don’t have time to eat healthily.

At Smiles on Demand, we remedy this by providing lunch to all of our staff members for free in our canteen, which includes plenty of healthy options to choose from. 

Because ultimately, we know that it all comes down to choices and convenience

Be sure to prepare for busy shifts by packing a healthy snack or lunch the night or day before.

You can fuel focus by opting for fruit, nuts, and wholegrain slow-release carbohydrates, rather than quick sugary fixes like chocolate and fizzy drinks.

A chocolate bar or sweet treat will provide an initial surge in energy, but the subsequent spike in insulin leads to a dramatic drop in blood sugar and energy levels, resulting in a heavy afternoon slump.

When it comes to fluids it can also be tempting to fuel ourselves with caffeine and nothing but caffeine when we’re tired, but this can also lead to headaches, lack of sleep, and dehydration.

It’s important to maintain proper hydration (especially in the Phillipines’ high tempretures), to support, self-care, mental focus and wellbeing.

Invest in a reusable water bottle and be sure to fill it up regularly.

Keep it close to you while you work so you’re continually reminded to drink more water throughout the day.

If you’re not a lover of plain water try adding a lemon or other electrolyte-boosting fruits for extra flavor.

2. Utilise Mindfulness Tools

The effects of the COVID-19 outbreak are still felt worldwide in every corner of the globe.

Even for the most headstrong people this year has felt heavier than most.

As a result, feelings of overwhelm have of course, at times, been exacerbated.

That’s why it’s important to take extra self-care steps to help maintain a more peaceful state of mind and body.

For example:

  1. Breathwork is increasingly becoming more mainstream. By changing the way we breathe and by becoming aware of our own breath (something which we often take for granted) we have the power to change how we feel and relax the body. For complete beginners try downloading different breathwork apps, use Youtube, and any other you have resources you have at your disposal. 
  2. Connect with nature by going for a walk in the sunlight whenever possible. 
  3. Take regular breaks when possible to improve your peformance.

After a busy and stressful day it is tempting to drink alcohol to relax but instead try making more mindful decisions that will benefit you in the long run.

  • Read a book
  • Listen to some music
  • Dance
  • Exercise
  • Meditate

Trust us, you will feel much better and inspired afterwards. 🙂

3. Check in Regularly with Friends & Family

Arguably, socialising is the aspect of all of our lives that has been most affected by the COVID-19 pandemic. 

Most of us have not been able to see our friends, family, or some of our colleagues as much as we normally would. 

Thankfully, we do have technology on our side

Talking to family and friends on the phone or via digital means is important to help alleviate feelings of loneliness or isolation.


It is not about avoiding anyone but simply adapting how we connect as we ride out the storm together as safely as possible. 

Checking in with your colleagues is also equally as important.

 Our workforce at Smiles On Demand is our work-family (that’s just how it is here in the Philippines) and by checking in with each other, our own self-care is extended to the people around us.

Together, we’re better able to support each other through the added pressures that come with the outbreak of the virus. 

4. Help Your Team Feel Safe & Supported 

At Smiles, we’ve implemented a number of new health and safety protocols to help our employees feel safe at work.

These include social-distancing measures, hand-sanitizing stations,  regular deep cleans, and more. 

We’re open to implementing anything that reduces the risk of staff feeling anxious about getting ill. 

Since 2019, we’ve also been committed to paying both employer and employee contributions for PhilHealth (along with PAGIBIG).

Not only that but we provide HMO (private healthcare) to all employees because there are things PhilHealth can’t yet cover, such as private hospital rooms, annual checkups, and preventative treatments. 

Since the outbreak began we’ve also run educational programs on the virus to stop the spread of false information and instead actively share new and accurate COVID-19 related updates let our employees know how it might affect them.


If you are a manager be sure to let your team know that you are available for a chat.

They may not take you up on the offer, but the thought can go a long way in helping individuals feel supported in these tough times. 

Operate on an open access policy so that if someone in your team is struggling or has a safety suggestion they can come to you to speak freely and seek support. 

Not only does this help

5. Reflect On The Positive

When faced with negative or challenging experiences, humans are naturally wired to pay attention to and remember negative events more than any positive ones. This is known as negativity bias.

“The brain is like Velcro for negative experiences and Teflon for positive ones,” explains Karen Neil, UK Mindfulness Doctor. “When under stress and constantly on the go, it is easy to run on autopilot, reinforcing negative thought patterns which impact emotions and mood.” 

The first step is to recognize and acknowledge that the negative thought process is normal. 

The next step is to make a conscious effort to take a few moments at the end of each day to reflect on all the positive experiences. 

You can do this alone in solitude after work, or why not spread the good vibes to the rest of your team?

You can express your gratitude for your colleague’s efforts at the end of the working day or week. 

The ‘Love Gratitude‘ app is also a great way to show your appreciation.

  1. Shoot a short video expressing your thanks, gratitude, or appreciation

2. Send

3. Feel warm inside for brightening up the day of another.

Try it and watch the productivity in your team flourish! 

For managers, sharing client successes in a short email at the end of every week or month goes a long way!

It takes just 5 minutes to put together but the positive effects are still felt long after the email is sent.

We’re All Human!

Filipinos are widely regarded as displaying remarkable resiliency and an ability to bounce back from the unthinkable.

While this is true, at the end of the day we are all human, life happens and sometimes things feel heavy.

Wherever you’re reading from just know that we’re in this together!

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With a vaccine on the way, the light of normality at the end of the tunnel shines ever-brighter but until then, it’s important we continue to support each other throughout the busiest time of the year.

We hope our self-care tips helped inspire you to replenish your own energy, and to spread more smiles within your teams.

Until next time… stay safe!

Useful Resources You May Find Useful

  1. Giving Gratitude to Your Team
  2. How Coronavirus Revealed How Easy It Is Working With Offshore Teams
  3. Our Unique Approach to Ethics and Sustainability
  4. 5 Useful Things to Know When Working with Teams in The Philippines