Erik Pham, the Founder of Health Canal, a health and wellness website that empowers people to lead healthier lives.
Work-from-home arrangements became the norm during the Covid-19 pandemic, but some employers have allowed continued remote work. According to a report from Pew Research Center, 41% of those who have jobs that can be done remotely work a hybrid schedule. A full 35% of people with such jobs always work from home.
Working from home may have its benefits; however, there can be negative mental health effects associated with it. Below, we’ll discuss how to preserve your mental health while working from home.
Understanding The Mental Health Challenges Of Remote Work
Working from home affords a degree of flexibility. With no need to report to an office at a specific time, remote workers may face fewer scheduling challenges. For instance, they can take children to school and then begin work at a suitable time.
Despite the benefits, working from home can take a negative toll on mental health. For example, research has found that working from home can reduce work-life balance. When your home and workplace exist in the same space, it can be difficult to disconnect from work.
This isn’t the only mental health challenge linked to working from home. Researchers have found that spending 51% or more of work time away from others is linked to isolation. This can also be detrimental to mental health.
Finally, working from home can lead to stress and exhaustion. Work-from-home employees may have a lack of social support, which can lead to stress. Trying to balance the demands of work and home can also increase fatigue.
How To WFH And Not Compromise Your Mental Health
Remote workers aren’t immune to mental health challenges. In fact, remote work may pose unique risks to mental health. The strategies below can help you protect your mental health while working from home.
Setting up a healthy work environment
First, it’s important to set up a healthy work environment. An environment that is noisy or full of distractions is likely to increase stress levels. For this reason, it’s important to create a quiet office space where you can work uninterrupted.
Ideally, this office space will be away from the main living areas in the home. It should also be equipped with working technology, so you can do your job unencumbered.
Building a routine to support mental well-being
Without a set work schedule with regular office hours, it’s easy to fall out of routine. Researchers have found that everyday routines actually increase job satisfaction and improve focus.
Rather than logging on at random times to do your work, set a routine. Get up in the morning, enjoy a healthy breakfast and then take a walk before logging on to work. Give yourself set times for starting and stopping work to separate work from personal time.
Staying connected and avoiding isolation
As noted above, isolation can be a drawback of working from home. You can avoid this by connecting regularly with your colleagues. Schedule virtual meetings when appropriate, and offer support to co-workers who may need it.
Staying connected to colleagues can help you feel less alone. It’s also helpful to stay connected to people outside of work. Make time for family and schedule time to meet up with friends to maintain social connections.
Managing stress and burnout
Managing stress and burnout is a critical component of protecting mental health when you’re working from home. If the stress of working from home becomes unmanageable, you may experience exhaustion, fatigue and negative feelings about work (i.e., burnout).
You can regulate stress and prevent burnout by establishing a regular exercise routine and practicing mindfulness. It can also be helpful to use effective time management strategies, such as maintaining a schedule, to prevent burnout.
Setting boundaries between work and personal life
When you work from home, it can feel like you never leave the office. This can lead to you feeling as if you should always be available. While it may be convenient to hop on the computer and work at all hours, it’s not healthy.
To protect your mental health, set firm boundaries between work and personal life. Establish regular working hours and log off when you’re done. Don’t feel like you always need to be available to colleagues or clients, either.
Having boundaries will help you establish work-life balance, which will help prevent burnout. This, in turn, protects your mental health.
Practicing self-care and hobbies
Making time for self-care is also essential when you’re working from home. Don’t let your entire day revolve around work while leaving no time for yourself. Without self-care, you won’t feel your best, nor will you perform your best.
Self-care involves any activity you do to promote health and well-being. It could involve exercising, eating healthy foods, meditating, spending time with a friend or engaging in your hobbies. Self-care can also be as simple as making time for rest.
Conclusion
Working from home certainly comes with benefits. There is no morning or evening commute, and you can remain in the comfort of your home all day. The flexibility it offers can also allow you to meet other demands, such as parenting responsibilities.
Despite these benefits, working remotely can harm your mental health if you’re not careful. With work and personal life occurring in the same space, it can be difficult to set boundaries. You may then find yourself burned out, spending most of your time tending to work duties.
Fortunately, you can take steps to promote your mental health when working from home. By establishing a routine, setting boundaries between work and home and making time for self-care, you can promote mental well-being. With these steps, you can enjoy the benefits of remote work without experiencing significant drawbacks.
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