Since the COVID-19 pandemic, there has been a notable transition among businesses towards remote or hybrid work setups. Approximately 14% of Americans have embraced this shift to working from home. Since 2020, we’ve learned important skills and set boundaries. But it’s still crucial to consider how this shift has affected our mental health and work-life balance. 

Previously, those of us working in an office could leave our troubles behind at 5:00 PM and go home to unwind with our loved ones without another thought to the stress of the workday. Working from home makes it more difficult to switch off the part of our brain that’s still at work. With work constantly at our fingertips via our laptops and cell phones, our work-life balance could drastically suffer, negatively affecting our mental health and relationships with others. 

In this article, we look at how working from home has impacted mental and physical health, and ways to maintain a healthy work-life balance while doing so. 

WORK FROM HOME STRESSORS 

Working from home can introduce a unique set of stressors for many individuals. The blurred boundaries between personal and professional life can lead to difficulties in disconnecting from work, often resulting in longer hours and increased feelings of burnout. 

Using good time management, setting limits, and taking care of yourself can help reduce stress and make working from home better. 

• Blurred boundaries: It can be challenging to separate work life from personal life when they occur in the same space, leading to difficulties in switching off from work. 
• Isolation: Lack of social interaction with coworkers can lead to feelings of loneliness and disconnection, particularly for extroverted individuals who thrive on socializing. 
• Distractions: Household chores, family members, pets, and other distractions can disrupt focus and productivity, making it difficult to maintain a consistent work routine. 
• Technology issues: Technical glitches, slow internet connection, or incorrect software can cause frustration and hinder work progress. 
• Lack of routine: Without the structure of a traditional office environment, some remote workers struggle to establish and maintain a regular work schedule, leading to feelings of disorganization and inefficiency. 
• Communication challenges: Reliance on virtual communication tools like email, chat, and video conferencing can sometimes result in miscommunication or feelings of disconnection from colleagues. 
• Work-life balance: Balancing work responsibilities with personal obligations and leisure activities can be challenging when they all occur within the same physical space. 
• Ergonomic issues: Poor workstation setup or prolonged sitting can lead to physical discomfort and issues such as back pain or neck strain. 

Dealing with these stressors means setting boundaries, having a specific workspace, sticking to a routine, staying connected online, and taking care of yourself to handle stress better. 

HOW TO MANAGE WORK FROM HOME STRESS 

In navigating the complexities of remote work, it’s essential to achieve a healthy work-life balance that promotes well-being and alleviates stress. 

• Establish a Dedicated Workspace: Having a specific space within your home only meant for work can help create a boundary between work and personal life, enhancing focus and productivity. Setting clear boundaries with both work and household responsibilities is crucial to maintain a healthy balance. 
• Establish a Routine: Set regular working hours and breaks to maintain structure and balance in your day. 
• Take Regular Breaks: Incorporate short breaks throughout the day to stretch, rest your eyes, and recharge. Stepping away from your workspace can help prevent burnout and enhance productivity. 
• Stay Connected: Schedule regular virtual meetings or coffee breaks with colleagues to maintain social connections and combat feelings of isolation. 
• Manage Expectations: Set realistic goals and prioritize tasks to avoid feeling overwhelmed. Learn to say no to additional responsibilities when necessary. 
• Limit News and Social Media: Constant exposure to negative news or social media can increase stress levels. Set designated times to check news updates and avoid excessive screen time. 
• Practice Mindfulness: Try mindfulness techniques like deep breathing, meditation, or yoga every day to lower stress and feel more relaxed. 
• Stay Active: Make time for regular physical activity to boost your mood, reduce stress, and improve overall well-being. Simple activities like stretching, walking, or home workouts can be effective. 
• Seek Support: Don’t hesitate to reach out to supervisors, colleagues, or mental health professionals if you’re struggling with work-from-home stress. Sharing your concerns and seeking support can make a significant difference in managing stress effectively. 
   

WHAT EMPLOYERS CAN DO 

Employers play a crucial role in supporting employees in remote work environments. When employers provide the necessary resources and support, such as clear communication, flexible schedules, and access to technology, employees can perform their best work.  

Additionally, supporting remote workers contributes to a positive company culture and fosters employee satisfaction and loyalty. By acknowledging the well-being and success of their remote workforce, employers can maintain productivity and achieve business goals effectively. Here are some strategies employers can implement to support their remote workforce: 

• Clear Communication: Provide clear expectations regarding work hours, tasks, and deadlines. Regularly communicate updates, changes, and company news through virtual meetings, emails, or messaging platforms. 
• Flexible Work Arrangements: Offer flexibility in work schedules to accommodate remote workers’ diverse needs and responsibilities. Allow for flexible start and end times, as well as breaks throughout the day. 
• Provide Necessary Resources: Make sure employees have what they need to work well from home, like tools, software, and equipment. This may include providing laptops, ergonomic chairs, or access to virtual collaboration platforms. 
• Encourage Work-Life Balance: Promote a culture that values work-life balance by discouraging after-hours emails or meetings. Encourage employees to take regular breaks, vacations, and time off to recharge. 
• Offer Mental Health Support: Provide access to mental health resources, such as counseling services or employee assistance programs. Offer training sessions on stress management, resilience, and coping strategies. 

• Lead by Example: Demonstrate a commitment to supporting remote work by modeling healthy work habits, respecting boundaries, and prioritizing employee well-being. Encourage open communication and feedback from employees to continually improve the remote work experience.  
• Foster Social Connections: Facilitate opportunities for virtual team building activities, social events, and informal gatherings to maintain a sense of connection among remote employees. 
• Promote Professional Development: Offer remote training programs, workshops, and learning opportunities to support employees’ professional growth and skill development. 
• Regular Check-ins: Set up regular meetings between managers and employees for support, feedback, and guidance. Use these meetings to address any challenges or concerns the employee may be facing. 
• Recognize and Reward Achievements: Celebrate employees’ accomplishments, milestones, and contributions to the team, even in a remote setting. Recognition can boost morale and motivation within team members. 

WHEN WORK FROM HOME STRESS BECOMES TOO MUCH 

When work-from-home stress becomes overwhelming, it’s crucial to prioritize your well-being. Don’t hesitate to reach out for support from your employer, colleagues, or mental health professionals. Taking proactive steps to address stress, such as setting boundaries, seeking relaxation techniques, or considering professional help, can make a significant difference in your overall health and happiness. 

At The Meadowglade, our outpatient services are flexible to adjust to your WFH schedules. If you are in need of extra support, reach out to our admissions team today. 

Remember that your mental and emotional well-being are priorities, and it’s okay to ask for help when needed. By taking care of yourself, you’ll be better equipped to navigate the challenges of remote work and find a healthy balance that works for you.