When the COVID-19 pandemic hit in 2020, people across the globe were forced to isolate themselves to prevent the spread of the virus. For those not deemed essential workers, this meant switching from working in an office to working remotely from home. This was a major transition that affected everyone in different ways. 

At first, working from home may have seemed exciting and new while minimizing the stress of commuting and dressing up. However, this excitement wore off over time as remote work led to stress and other mental health problems. Such stress may even cause you to feel tempted to engage in substance abuse. 

The reality is that, due to the continual changes within the country and the workforce, remote work will likely continue to become more and more common in the future. Thus, it is important to understand how remote work can affect wellness and how to ensure you are protecting your mental health if you are working from home regularly. 

The Potential Downsides of Working From Home 

Lack of socialization: While at first, it may seem nice not to have to see your boss in person every day, working from home can become lonely and isolating. This is especially the case if you live alone and do not have a partner or family members to spend time with during the day. Social interaction is critical to human beings and loneliness can quickly endanger your mental health, leading to mental health disorders like anxiety or depression. 

Increased stress levels: If you worked in an in-person environment prior to the pandemic, switching to remote work can be a stressful adjustment. It often involves learning how to use a new digital system or platforms like Skype or Zoom. This adjustment can be particularly challenging if you are less knowledgeable about technology. 

Trouble communicating: In most office environments, if you have a question for a coworker, they are just a trip down the hallway or across the room. However, when working from home, you have to learn new ways to communicate efficiently to ensure that everyone is on the same page and nothing falls through the cracks. 

Less physical activity: Even in office settings, it is common to get up and move around at some point during the day. However, when you are working from home, you may find that you are spending the majority of the day just sitting on the couch. Daily exercise is essential, and when you are not reaching your minimum movement goals, you may be at risk of both mental and physical health problems. 

Productivity problems: One of the most common issues you may experience while working from home is that there are more distractions around the house than in an office. Whether it be the television, social media, family members, or roommates, it can be challenging to avoid these distractions. This can lead to a decrease in productivity and work performance. 

How to Prevent Problems While Working From Home

Working in a remote setting can be a difficult adjustment, but it does not mean that it is not doable. There are also ways to ensure you are being productive and taking care of your mental and physical well-being in the process. Some examples include:

• Schedule regular check-ins with your team: If you feel that you are falling behind on your job or that there is a lack of communication within your team, it may be helpful to schedule regular check-ins with your boss or team members. This way, you can ensure that everyone is on the same page and projects are moving forward.
• Follow a set routine: When working remotely, it can be easy to sleep in, get distracted, and end up not accomplishing as much work as you intended. Since your boss will not be there to look over your shoulder, it is important that you set your own schedule and stick to it. This also means that when it comes to clocking out for the day, you turn off your computer to create a division between your work and personal life.
• Schedule breaks: It is important to schedule breaks throughout the day to tend to your self-care needs. Some alone-time can include staying hydrated, taking the time to prep and eat a meal, checking in with a friend or family member, or taking a walk around the block to keep your blood flowing. 
• Keep work and home separate: When possible, try to avoid working from your bedroom. The space where you sleep should be void of any stressors and stimulation, including computer monitors and televisions. Maintaining boundaries between sacred space and work will help you power down after a long day of work. 

Working from home can be a big adjustment that comes with many challenges that take a toll on a person’s mental and physical health. Some common challenges of working remotely include a lack of socialization, increased levels of stress, decreased levels of productivity and activity, and lack of communication. Some people are even reporting much less physical exercise. Without an outlet, this can lead to mental health problems like stress and anxiety. Luckily, steps can be taken to enjoy a positive experience while working from home. Some methods include frequently checking in with your team, following a set routine, and scheduling regular breaks throughout your day. If you’re struggling with a mental health problem, our team at The Kimberly Center can help you learn to cope with these new challenges. We offer multiple options for therapy so that you can start feeling like yourself again. Contact us at (855) 452-3683 to learn more.