Working from home can be a new thing in the beginning. But for long periods of time, working from home can start to affect our mental health.
You may have some common feelings experienced. You may feel isolated, lonely, or disconnected from other people – socially and professionally. Being unable to ‘switch off from work’. Having difficulty staying motivated. Having difficulty prioritizing your workload.
Feeling uncertain about your progress, and whether you’re performing ok. Insomnia and sleep problems. To help combat this, here are some tips to protect your mental health when working from home.
Set up routine and structure for your workday — create boundaries between ‘work time’ and ‘home time’. You may be having a routine as if you are going into the office, with a regular start time, and finish time, and a structure for your day, with breaks and exercise, scheduled. This will help you maintain a strong boundary between work and home life. Reduce the chance of minimizing the possibility of work intruding into your family time, and help you switch off from work at the end of the day. Creating cues, such as getting changed into your work clothes at the start of the day, and out at the end, can help with this.
You should create a specific place in your home where you work (avoid your bedroom).
Studies show that working from home can interfere with sleep. This is especially for people who find it difficult to switch off from work. If possible find a fixed place to work other than your bedroom. It will then become associated with being alert, awake, and switched on.
Stay connected with co-workers and your manager by scheduling regular virtual or phone meetings. Because everyday encounters with colleagues don’t spontaneously happen when we’re working from home, we need to maintain positive relationships with our colleagues. Staying connected with others will help to reduce stress levels, help you feel less isolated, and stay productive. It also helps you communicate with your manager or employees to keep them informed of what you’re working on.
Technology makes it easier to stay connected 24-7, but the downside is that it can make it difficult to switch off, and separate work and home life. Try a digital detox to help you switch off from work, so you can spend quality time with your family, or do the things you want to do.
If you’re not stuck in self-isolation, try to get outside at least once a day. Go for a walk, get some fresh air, and sunshine. If you are in isolation, go out to your garden or walk up and down your driveway or go out onto your balcony and enjoy the fresh air.
Working from home can have many benefits. It can improve productivity, reduce distractions, reduce stress, improve work satisfaction, lower the time (and cost) you spend commuting, give you a greater sense of control over your workday, and can even help to avoid challenging colleagues!