How To Keep Your Mental Health in Check When You Work From Home
What are the Psychological Effects of Working from Home?
In light of what is happening out there we will all be experiencing feelings of anxiety and isolation. Therefore it is even more important that we look after ourselves in any ways that we possibly can. Which is why we wanted to help you with ‘How to keep your mental health in check when you work from home’ blog.
Here are the most commonly reported issues that remote workers face:
Loneliness
You could spend days not talking to anyone when you don’t have to go anywhere to work.
Although you bypass distracting coworkers, you do miss the social aspect of chatting and venting about work and life when you’re remote.
This dis-connection from your coworkers and the rest of the world may make you feel lonely and isolated.
Anxiety
You probably squeeze in work whenever you can but without time to disconnect and unplug, you risk burning out.
Feeling pressure to be on when you should be off.
You may not feel as if you’re achieving as much.
Depression
You may experience:
Irritability or frustration
Loss of interest
Sleep disturbances
Tiredness and lack of energy
Increased cravings for food
Agitation, and restlessness
Trouble thinking, concentrating, making decisions, and remembering things
Unexplained physical problems, such as back pain or headaches
Taking care of your mental health is just as important as physical activity and eating nourishing food.
Good news – here are some ways that can help keep your mental health in check when you work from home!
Create a routine and stick to it – it will help keep your mental health in check when you work from home
When you organise your tasks and outline your goals, you mentally prepare yourself for what to expect during the day. Then it’s easier to work towards achieving the goals you set out, rather than vaguely meandering towards them. This scheduling also prevents tasks not on your to-do list from creeping into your day.
It’s important to schedule in breaks. Set aside time to escape all forms of digital screens.
Give your eyes, neck, shoulders, and back a much-needed rest!
Know your limitations, set boundaries based on your schedule and workload, and don’t extend yourself beyond them.
Schedule fun activities just like work tasks
All work and no play stresses all remote workers out.
Focus on self-care, and anything else that makes you happy for a few minutes every day
Upgrade your home office
If you don’t have a dedicated work space, make that priority number one.
Bonus points if you have an office with a door you can close to mentally and physically separate work and home life.
Next, outfit your home office like you want to be the next Instagram star. Get a comfortable chair that supports your back.
Blast out your Spotify! ‘focus’ playlists and get in the zone !
Get up and move!!!!!
Fight the urge to stay desk-bound and schedule active time to get your heart pumping.
Go for a walk or bike ride, stretch or do yoga, practice a hip-hop dance video on YouTube — whatever floats your boat.
Exercising 20 to 30 minutes daily can significantly lower anxiety levels. This will boost endorphins and serotonin to flood your brain with feel good vibes. Plus, movement distracts your brain from work problems so you can actually take a break.
The Green stuff (our favourite)
Studies show outdoor walks may help lower blood pressure and stress hormones.
Having something pleasant to focus on like trees and greenery (or lawns) helps distract your mind from negative thinking, so your thoughts become less filled with worry. Things like mowing the lawn can help with distraction and you can get an instant sense of achievement – 9 Easy Ways To Cut Your Grass Properly
Try exercising outside to accomplish two tasks in one.
Make time for people and stay connected
Find time to connect with peers, friends and family over video chat or phone
Support from peers can be just as effective as Cognitive Behavioural Therapy
Reach out to someone you trust, speak to your doctor, or find a mental health professional if you’re struggling with depression or anxiety.
You’re not alone.
Sending you all warm and healthy wishes,
Joe
(ok – so I didn’t actually write this – Our very own superb in house ‘Well Being Advocate’ Natasha did!)
We are all in a similar situation at the moment so please do share ‘Keep Your Mental Health in Check When You Work From Home’ blog with your friends, colleagues and family.