Working from home is more common now than ever before. Whilst many people love the newfound flexibility of remote working, for others working from home can bring challenges including a lack of structure, distractions, blurred boundaries and isolation.
If you find yourself struggling with feelings of overwhelm, loneliness or frustration, these tips aim to help you stress less when working from home whilst also looking after your mental health. You can even share them with people you know! Make sure you get further support if you feel you need it.
Some people will have a private work station at home, however most will need to use the dining room table, kitchen, or any spare space available. Make sure you have a separate area that is comfortable, provides desk space with a screen at the right height, a comfortable chair and any other amenities that will set you up both physically and mentally for the working day.
Communicating with others in your house that may also be working from home is important to avoid stresses down the line. Talk about details such as, when does the working day start and finish? What time is lunch and are their breaks during your day? If you have children, establish ‘childcare shifts’, have the conversation and keep reviewing this. Where do you take phone calls? These could even be scheduled and talked about the night before for 5 minutes to check, what does tomorrow look like for you? If you live alone, planning this yourself will help provide some well needed structure.
Routines are good for your productivity and most importantly, your mental health. Decide what works best for you, does a workout before the day starts set you up for the work ahead? Would a walk around the block during breaks help freshen you up? Even getting a shower and getting dressed may sound simple, but it maintains a routine and ensures you are in the right headspace to take on the day, especially if you are having work or video calls with colleagues and clients.
Get exercise and seek activity where you can, incorporate a dose of exercise into your routine, whether it’s walking during breaks, smashing a HIIT workout, or going for a run before the day starts. Get creative, make it fun and move your body in whatever way you enjoy! These exercise breaks are also a great opportunity to leave your phone in another room. Whilst technology is a great way to stay connected with others, working from home has left many people constantly glued to a screen. As a result, it’s easy to feel overwhelmed from notifications and demands from others. Instead, pop your phone on ‘do not disturb’ and listen to some music whilst you work out, or leave your phone at home entirely as you take a walk in nature.
This tip is all about identifying the positives of remote working. Whilst face-to-face work provides social benefits and can aid collaborative working, remote working provides valuable opportunities to slow down and add a little bit of time for self-care. Use the time that you would previously have been commuting to engage in an act of self-care or self-development. Maybe that’s starting the day with a good book or some gratitude journaling. Perhaps you’re now able to use your lunch-break to meet up with a friend or get outside. You may find that the hour after work is the perfect time to switch off by cooking a nutritious meal, doing some gentle exercise or engaging in a hobby you may have previously not had time for. It’s easy to let the little slices of extra time get swallowed up by a few extra tasks on your laptop, but try to use this time intentionally to separate from work and focus on you!
Being away from the office doesn’t mean you’re on your own- you can still stay in touch with those you work with. If you started a new job remotely, it can feel difficult to get to know your coworkers. Don’t be afraid to reach out and introduce yourself via email, even setting up time during less busy periods to get to know the people you work with over the phone or via video call. When the work day is done, have some fun! Set up a text or email group and share things you enjoy, recipe of the week, workouts or even just things that made you smile! Also, don’t forget to arrange time to connect with your family, friends and community throughout the week too! You can implement habits like technology-free family dinners that help you to connect with your family at the end of the working day. Community groups such as running clubs, parents and toddler groups and book clubs are also great ways to connect with new people- you’d be surprised how much you might have in common with someone you didn’t know before!
When working from home it can be easy to lose track of time and miss important breaks to eat and get away from the busy screens we work with. Set a lunch and any break times before the day begins and stick to them. Missing these can reduce concentration and affect energy levels. Drinking plenty of water and having healthy snacks such as fruit and vegetables while you work can help keep your energy levels up and prevents a drop in blood pressure which lowers mood and alertness. No more post lunch time drag for you!
Sleep is often overlooked in the working week, we work to deadlines, check emails in the evening and even try to get ahead of some work in our ‘downtime’. Not getting enough sleep affects every aspect of our biology such as decision making, memory, immunity and weight. Going to bed and waking at a similar time, keeping the room cool and dark as well as winding down before bed away from the screens helps you get the 7+ hours of sleep a night you need. Try getting in a period of time before bed, away from your new home-office environment and read a book an hour before sleep, listen to music or even try some creative writing!
Making time to relax has never been more important, it’s a way to release any tension and stress that builds up during the day. This is time for you, away from anyone else or any to-do lists. Try some meditation after the working day, keep a journal, reflect on how you and your body are feeling. Doing something you enjoy like baking, singing, dancing or simply watching your favourite television show – as long as it relaxes your body and mind, it’s worth it.
If you’re finding working from home overwhelming, you’re struggling with loneliness or you can feel that your mental health is being affected- know that you’re not alone and help is available! Finding the right help and support will look different for everyone. It may be useful to have a chat with your manager to see how they can support you with your workload. Whilst you may not be meeting face-to-face, your organization should have structures in place to equip you to perform your role, manage stress and build resilience. You may also benefit from support outside of work. If you’re starting to notice that stress, loneliness or mental ill-health is affecting your daily life, we recommend reaching out to your GP. They can be a fantastic source of support in community and can make referrals to other services for specialized help. Additionally, the “Here 2 Help” app is a fantastic resource for those in Northern Ireland, providing an accessible directory of services on areas from parenting and finances to mental health and anxiety. Remember you are not alone and you are worthy of help and support!
