Working from home is definitely appealing. There's no dress code, no direct supervision required, no commute, and the freedom to choose where you work. However, working remotely can present significant unique challenges and create significant stress. Use these helpful tips to reduce work-related stress and work effectively from home.
At a glance
Working from home has its benefits, but it can also cause stress. Poor boundaries, lack of structure, distractions, and social isolation are just some of the common causes of work-from-home stress. If you're feeling stressed out at work, there are strategies to help you manage your stress. Establishing a consistent routine, minimizing distractions, checking in with friends, and taking regular breaks are just a few ideas that can help.
What makes working from home stressful?
Research shows that remote work may actually reduce both psychological and physical stress responses. But some people may be surprised by the stress they feel once the novelty of working from home wears off and the challenges become more apparent.
While these stressors may not be the same as long commutes or the feeling of never being alone, they can still take a toll.
Research shows that people who work from home tend to report higher levels of stress.
41% of employees who worked from home more often than from home considered themselves very stressed, compared to 25% of employees who worked only on-site 42% of telecommuters reported waking up, compared to just 29%. For employees working from home, the lines between work and personal life can become more blurred, especially with the use of smart devices. Employees working from home may struggle even more with the concept of unplugging. Finish your work day compared to people working in an office environment.
The use of various technologies required to work from home can also be a source of stress for some people. Having to set up a new workstation at home and having difficulty disconnecting after your shift can add to your stress.
Challenges that increase stress
There are a number of specific challenges you may face when working from home. Here are some common sources of stress that many people working from home face.
lack of structure
Working from home can really feel like a lack of structure. You may struggle to keep your day on track, officially end it, and take time for yourself for a break or lunch. If this happens, your work-life balance may be disrupted.
too many distractions
Working from home can lead to distractions and interruptions throughout the day. Distractions include:
Receiving deliveries Receiving non-work-related calls and texts Spending time on social media Watching TV Caring for pets Dealing with noises in the neighborhood (gardeners, garbage trucks, etc.)
Home has a comfortable environment that makes you want to spend time in luxury. For example, if you have a discouraging interaction with a client or management team, in the office you just have to endure it and keep working. If you work from home, you can actually leave the house and play video games until you feel better.
Working from home when you become a parent
Also, if you have children, working from home can be difficult. Depending on the age of your children, you may need to take on child care, work around school schedules, and generally balance work and family life.
Difficult to set boundaries
When working from home, you may find it difficult to set boundaries with people who forget that working from home still works. Family, friends, and neighbors may ask for help or assistance during work hours. There may even be some frustration on the other end if you find yourself unreachable.
social isolation
Those who work from home may find that loneliness can be a double-edged sword. Research shows that working from home can increase social isolation and affect motivation at work.
This means that it can be beneficial to have some social interaction during the workday, especially in high-intensity work situations where the more isolated an individual is, the less productive they tend to be. .
Physical burden is reduced
When you work from home, you may find yourself getting less exercise than when you're in the office. Lack of exercise can affect your sleep quality and overall mental health. If you are less active during the day, you may not be as tired at night. This can make it difficult to sleep and interfere with your work the next day.
On May 19, 2022, VeryWell Mind hosted a Virtual Webinar on Mental Health in the Workplace hosted by Amy Morin, LCSW. If you missed it, check out this summary to learn how to foster a supportive work environment and useful strategies to improve your happiness at work.
Tips for managing the stress of working from home
If you're feeling a lot of pressure working from home, know that you're not alone. There are many tools available to manage the stress associated with working from home. Here are some strategies to reduce your overall stress.
create a routine
Whether you set your own schedule or have specific work hours, creating a routine can help you manage your time and stay focused on your work.
Create a ritual to mark the beginning of your day. Your morning routine might include taking a walk, stretching before you start work, or enjoying a cup of coffee or tea to start your day. Mark the end of the work day: This includes putting away work materials and putting them out of sight, taking an evening walk, or lighting a candle. Set a morning alarm: Waking up at the same time every day gives you enough time to get ready for work. What time you wake up depends on how much time you need to warm up in the morning. Set a regular lunch time: Eating lunch at a similar time each day will give you a much-needed break and give you time to refuel before returning to work. To enjoy your break, be sure to unplug completely during lunch time. Take time to move your body: This might mean taking a walk around the house, going for a quick walk outside, or stretching during your breaks. Spend time outside: If the weather is nice, go outside and enjoy the fresh air. This will give you energy again. You might also consider practicing breathing techniques outdoors. Prioritize difficult tasks: If you can decide which projects or tasks to complete, consider doing the most difficult tasks first to reduce the chance of becoming overwhelmed later in the day. please. Leverage technology: If you want to be a little more organized when it comes to tracking and organizing your time, consider using a time management app.
Try it out when creating your work-from-home routine. Be aware that it may take weeks or months to get used to your new schedule.
Create your own workspace
While it may be tempting to curl up in bed and work, try creating a dedicated workspace where you can focus solely on work. Setting concrete boundaries between work and home, even if you only use a small corner of your home, can help you mentally transition from home life to work. It also helps you finish your work at the “office” after the day's work.
reduce distractions
When you're ready to start work, be sure to put your phone on silent and turn off all non-work-related notifications from your computer. Depending on your specific situation, you may want to listen to relaxing music while you work, or consider using noise-canceling headphones if it's safe to do so.
connect with friends
If you're feeling lonely while working from home, it's important to make an effort to connect with people who can support you. Everyone's schedule is different, so set a regular time for a video chat or phone call and add it as a reminder to your calendar. You can also create a group chat to stay in touch throughout the week.
reward yourself
To stay motivated, break tasks into smaller, more manageable steps and reward yourself for completing them. Rewards may include:
Take a well-deserved break Recite positive affirmations to yourself Physically check tasks off your to-do list Take a few minutes to connect with a friend Take a few minutes to stretch or do some relaxation exercises divide
Everyone finds different things rewarding, so try out a few options to find what works best for you.
Be able to say “no” with confidence
During working hours, you may receive many requests that are not related to work. Some people may find it very difficult to say no to others and put their own needs above theirs. Know that it's perfectly okay to decline someone else's request if it interferes with your ability to do your job.
Setting proper boundaries will prevent you from overdoing it and give you the opportunity to decide what you want to do with your free time.
protect your sleep
Getting quality sleep at night has a direct impact on your overall health, including your ability to work from home effectively. Although you may want to, using screens late at night can change your sleep patterns and make it harder to fall asleep. Make relaxing your night a priority and practice good sleep hygiene.
Press play for more sleep hygiene advice
In this episode of the Very Well Mind Podcast, hosted by LCSW Editor-in-Chief and Therapist Amy Morin, neurologist and sleep expert Chris Winter shares strategies for getting a better night's sleep. Masu. Click below to listen now.
Subscribe now: Apple Podcasts / Spotify / Google Podcasts
practice self-care
When working from home, it's important to prioritize self-care. Doing so may help you stay connected to yourself and gain a deeper understanding of what you need in terms of work-life balance. Take time to think about how you can take care of yourself and meet your needs. Self-care practices include:
Exercise regularly Meditate Do yoga Read during your breaks Take a nap Listen to your favorite music Spend time with friends
When to ask for help
Chronic stress can have serious negative effects on both physical and mental health. It can increase your risk of getting sick, affect your cardiovascular health, and make you more susceptible to mental health problems.
If the stress you're experiencing is making your work or home life difficult, it's important to talk to your doctor or therapist. If you have symptoms such as difficulty sleeping, extreme fatigue, sadness, anxiety, or loss of interest in activities you previously enjoyed, it could be a sign of a mental health condition such as anxiety or depression.
what this means to you
Working from home may offer a sense of freedom, flexibility, and no commute costs, but there are also hidden stressors to be aware of. By focusing on what you can do to reduce this stress, you can improve your overall work-life balance and overall happiness. Take steps to set boundaries, reduce distractions, and practice healthy habits that will help you stay productive and stress-free.