Working from home, is it healthy?

The past few years has been an interesting journey for human race. The restrictions and rapid adoption to new rules, regulations, and routine, gave us a taste of life which most of us had never experienced before. One of the challenges/opportunities that this situation created was working from home. Even before the pandemic, there was a gradual increase in remote work opportunities in Australia. However, the COVID-19 pandemic accelerated this trend significantly, as many companies implemented work-from-home policies to comply with social distancing measures and reduce the risk of virus transmission. At the beginning, it sounded very attractive. People could work from home in the comfort of their own private residence, with no cost or time spent on travelling, having full flexibility to work whenever they wanted and however they wanted and being as casual as they wanted to be. The most famous picture of that era was the professional man sitting behind a computer suited up waste up but in boxers waist down. This, however, proved an unrealistic image over time.

People started experiencing negative impacts: Common concerns included feelings of isolation and loneliness due to reduced social interaction, difficulty separating work and personal life, potential blurring of boundaries, and the need for self-discipline and motivation to stay productive.

It certainly had mixed effects on mental health. For some individuals, the increased autonomy and flexibility led to improved well-being. However, others experienced increased stress, anxiety, or feelings of burnout due to the challenges mentioned earlier. The lack of social connections and decreased opportunities for in-person interactions can also contribute to feelings of loneliness and isolation.

One area that I was particularly focused on was to travel between work and home as a mind clearing exercise. When you must spend a reasonable duration of time, say at least 15 minutes, to travel home from work you have the opportunity to change your mindset from whatever was happening at work to whatever is going to happen at home. This is a process that cannot happen instantly. As such, when you work from home and you simply shut down your computer assuming this is family time now, you enter the family space with a lot of unprocessed information in your head.

Whilst working from home seems to be a trend that will continue to grow over time, we must learn ways to make it consistent with our ability to cope with it without damaging our mental health too much. Here are some insights and suggestions to make working from home safer in terms of mental health:

Establish clear boundaries: Set clear boundaries between work and personal life. Define specific working hours and try to stick to them. Create a dedicated workspace that is separate from your living areas, if possible. This helps create a mental distinction between work and personal life.

Maintain a routine: Establishing a consistent daily routine can provide structure and help maintain a sense of normalcy. Include regular breaks, meal times, exercise, and leisure activities in your routine.

Dress for work: While it might be tempting to stay in your pajamas all day, getting dressed as if you were going to the office can help shift your mindset into work mode and improve productivity.

Create a conducive workspace: Designate a specific area in your home as your workspace. Make sure it is comfortable, organized, and free from distractions. Personalize it with items that inspire and motivate you.

Set realistic expectations: Manage your workload and set realistic goals. Communicate with your supervisor or team to ensure clarity on priorities, deadlines, and expectations. Avoid overworking and learn to say no when necessary.

Practice self-care: Take care of your physical and mental well-being. Incorporate regular exercise, healthy eating, and sufficient sleep into your daily routine. Practice mindfulness techniques, such as meditation or deep breathing exercises, to reduce stress and maintain focus.

Stay connected: Maintain regular communication with colleagues and supervisors through virtual channels. Schedule video calls or virtual meetings to foster a sense of connection and collaboration. Socialize with coworkers during breaks or after work hours to combat isolation.

Establish a work-life balance: Set boundaries around your working hours and avoid the temptation to work excessively. Prioritize leisure activities, hobbies, and spending quality time with loved ones. Engage in activities that help you relax and recharge.

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Seek support: Reach out to your supervisors, HR department, or employee assistance programs if you're facing challenges or feeling overwhelmed. Consider connecting with peers or joining online communities of remote workers to share experiences and gather support.

Take regular breaks: Schedule regular breaks throughout your workday. Step away from your workspace, stretch, and engage in activities that help you unwind and recharge. Use your breaks to disconnect from work-related tasks.

Remember, everyone's experience with remote work is unique. It's essential to find a balance that works for you and adjust your strategies as needed. If you continue to struggle with mental health concerns, consider seeking professional help from a therapist or counselor who can provide guidance tailored to your specific needs.