Telecommuting, better known as remote work, is highly coveted for offering unparalleled convenience, flexibility, and — at least in theory — work-life balance. If you can lead a meeting from a beach chair in Tahiti, why not, right? Well, it turns out that being completely, or even partially untethered, from the office can be a double-edged sword that can have negative effects on mental health. If you’re a telecommuter, here are 5 things you need to do to balance mental health and remote work.
Challenges of Remote Work for Mental Health
Several studies have found that remote workers feel higher rates of isolation and loneliness compared to their fully in-office counterparts and they’re more prone to burnout. This finding goes hand in hand with other research that found both remote and hybrid workers also face a slightly higher risk of depression. The difference isn’t huge (40% of fully remote workers compared to 35% of fully in-office workers) but the fact that a disparity exists at all is meaningful.
Some other challenges contributing to mental health issues as reported by remote and hybrid workers:
- Dealing with constant interruptions
- Lack of designated home office space,
- Messy home workplace environment
- Lack of boundaries makes it harder to balance work and family responsibilities
- Not spending enough time with their children or partner
The good news is that many of these can be rectified with just a few small tweaks.
5 Ways to Build Mental Wellness Into Your Remote Work Routine
- Make an effort to connect with others
Maintaining social connections as a remote worker is both the most important and often, the most difficult, wellness act to implement. For many adults, their place of work is their primary means of interacting with others and socializing. Pair this with the fact that a record number of Americans are living alone and you’ve got the perfect recipe for a sense of isolation and loneliness.
One way to combat this is by initiating regular meetings with your coworkers, either in-person or online. Having a sense of camaraderie with your fellow remote team members can help reduce those feelings. However, if you’re not in a position to initiate gatherings (virtual or otherwise) with coworkers, then focus on creating connections where you are. Going to a coworking space or face or body doubling with a fellow remote working friend can restore that lost sense of working community and belonging. ,
- Create a dedicated workspace
A big challenge for remote and hybrid workers is maintaining a separation between their work and personal life. Maintaining these boundaries is much easier to do if you have a dedicated workspace. Ideally, this will be an area that you can keep tidy and is outside of areas dedicated to relaxation, such as your bedroom. Having a defined working space (especially one that you can physically step away from) will reinforce when work time ends and your time begins.
If you don’t have the space for a desk, much less a home office, you can still put these tips into practice. If your living space, such as a dining table or couch, is doubling as your work area make sure to put away all traces of work once you’re done for the day.
- Go for midday walks
Unless you’re a digital nomad who’s constantly on the move, odds are that your work-from-home views are the same every day. Break up the monotony by making a point to go outside and get fresh air at least once a day. You can double up on mental health benefits by using this break from your desk to squeeze in a bit of light physical activity. As little as 10 minutes can be hugely impactful in reducing burnout and overall stress.
- Take lunch breaks (and don’t eat at your desk)
In addition to making time to step away from your desk, it’s just as important to make time to nourish your body. When you do, take lunch away from your desk and truly use this time to give yourself a break.
- Don’t work after hours
One of the biggest culprits of work creep is technology. The same devices that make it possible to work remotely, to begin with also make us hyper-connected and accessible 24/7, making it difficult to truly disconnect once the workday is done. The repercussions can end up eating into our personal lives, negatively affecting our relationships with friends and family. You might be home, but are you fully present? Prevent work from spilling into your personal life by muting your devices or turning off notifications after working hours.
Need help balancing mental health and remote work? Find a professional near you today