Consider either using an online calendar to document all of your appointments and meetings or using a paper calendar.
You might say something like “I wanted to let you all know that I am dealing with some issues at home. I will work to ensure that these issues do not affect my work, but I may need a bit of extra support during this time. ”
Try assigning some basic level tasks to them first to assess how they perform. If they do well, you can give them assignments that are progressively more difficult until your crisis abates. You might also ask your boss to delegate some of your tasks to others, particularly to those who are your equals in rank in the office.
Check and see how much vacation time you have and make a decision based on that. Perhaps you will want to take no more than half of that time.
You might say something like “I know that I’ve told you about my health issues, but I wanted to let you know that things have gotten a bit worse. I’ve been to the doctor a few times and may have to have surgery. But I want you to know that I will keep you updated at every step. ”
Suggest to friends or family members that they take over the task instead, if they are willing and able.
For instance, if you have children, they still rely on you and will need you. Remain as present as possible by being involved in their school, bedtime rituals, etc.
Don’t wallow in the situation, either. Instead, begin thinking about taking action to improve your circumstances. Schedule time every day to grieve, and try to limit your grief to those specific times. Many counselors suggest this so that their patients do not get caught up in endless sessions of sadness.
For instance, if you have recently found out that your spouse cheated, you might consider divorce, reconciliation, counseling, or a trial separation.
For instance, if you have recently gone bankrupt, you might consider getting a part-time job, which would mean more money. But if you have children, you will also need to consider childcare, which may not be available to you.
For instance, if you have chosen to sell your home after a divorce, you might include tasks like finding a realtor, listing your home online, setting a price, etc.
For instance, if you have recently been diagnosed with diabetes, you might prioritize changing your diet first and exercising as second.
Breathe in deeply and slowly through your nose. Exhale through your mouth. Repeat until you feel calm. Use self talk by repeating phrases like “It will all be okay” to yourself when you begin to feel upset. Listen to music, take a walk, or have a snack. Get your mind off of the issue, if only temporarily.
For example, if you volunteer each week and the experience is stressful or you feel like you don’t have enough hours in the day, then consider dropping this for a while. Or if at home you are feeling stressed because it is your primary responsibility to care for the dog, ask a relative or friend to care for your animal for a while, if possible.
If your personal crisis is financial, then you might want to consider a ‘staycation,’ instead. This entails planning activities at home that will provide enjoyment and fun. Remember also that a vacation will not solve your issues and that you will have to face them when you return.
Try to have less alcohol during this time so that you don’t make decisions rashly. Avoid being around others who are using drugs or alcohol.
Increase your intake of fruits and vegetables and decrease sugar intake. Join a gym or do some workouts from home. Set a sleep schedule and adhere to it.
In some cases, a medication such as an antidepressant might be appropriate. Talk to your primary practitioner or a psychiatrist about whether or not this is a good option to help you through this difficult time.
