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(Art Credit: Pedro Gomes) Working remotely gives you freedom over your office, schedule, and working habits. Naturally, remote work allows many people to have productive and profitable careers while prioritizing family, work-life balance, and keeping life "fun." However, remote working isn't always easy (even for people who love it!). Research from Qualtrics found that 44.4% of people working from home reported that their mental health has worsened since the outbreak of COVID-19. Of course, remote work isn't the only thing at play here, though many people cite it as a contributing factor. If you're one of those people, this article is for you. We will look at why remote work can harm your well-being and what to do about it. Negative impacts of remote workMany remote workers sleep, eat, work, and socialize on their own schedule — though this can sometimes have adverse side effects:
It's not that remote work is bad or harmful, but it can sometimes be challenging to cope with. When to seek professional helpIt's normal to go through rough periods in your life, and many people pass through these periods with self-care and support from loved ones. However, you should seek professional help from local mental health services if your mental health impacts your personal and professional lives. Alternatively (and perhaps more importantly), you should seek help if you feel you could benefit from it. Your mental health doesn't need to get to a certain point to be "bad enough" for professional help. It's always okay to reach out. Tips to improve mental health while working remotelyHere are some tips to help you improve your mental health and wellbeing while working from home: 1. Prioritize your health where possiblePrioritizing health and wellbeing can be tricky as it's easy to push it away for your schooling, career, and interpersonal relationships. However, putting yourself last is never wise, as it can put more on your plate than you can handle and leave you stressed and upset. Reflect on your needs and be honest about the things that would improve your quality of life. Do you need less restrictive deadlines? More time off? To log off earlier? Once you've reflected, take steps to make it happen over time. Additionally, practice the word "no" (or one of its alternatives). You aren't bad at your vocation if you can't perform a superhuman amount of work. Source: Acumen Connections 2. Seek support from friends and familyYour friends and family know you more intimately than anyone else. Naturally, they can be wonderful sources of hope and clarity during tough periods. Don't be afraid to reach out for support or simply a conversation. One in five people will experience mental illness in their lifetime, and everyone goes through struggles. Connecting with someone who can understand can help remove some of the "weight" you may carry and find joy. 3. Set clear boundaries and a daily routineYou often sleep, eat, and rest meters from your workspace when you work from home. This is very convenient in the morning but tricky at night. Setting clear boundaries can help you recharge and invest in yourself in your off-hours, as well as come to work productive and clear-headed. To set good personal boundaries, note the things that worsen your mental health. Perhaps that's working after dinner, answering emails in bed, or taking on extra tasks over the weekend. Write your boundaries down and work out to enforce them. You could try:
Then, give yourself a daily routine and write it down on a calendar, so it's easy to follow. You don't need to invest in a calendar — you can make one on Microsoft Excel. Finally, practice time budgeting. When you time budget, you prioritize the tasks that will help you the most, so you spend your time wisely. Here's an example of a time budget: Source: Right Attitudes 4. Craft a comfy home officeAs Jenni Prat from Portent told Brosix in an article about remote work: "don't underestimate the power your environment has on motivation and productivity." I couldn't have said it better. Crafting a space that supports you can improve your mental wellbeing by reducing strain, improving physical health, and lifting your mood. Here are some suggestions for a great space:
Of course, a good home office extends beyond your physical office space. Adopting good workplace habits (like setting goals, providing opportunities for connection, and building a rewarding hybrid culture) can help you create a healthy headspace for work. 5. Stay ActiveFinally, find an avenue that allows you to work through your feelings and reduce your stress levels. The right avenue for you is subjective, but many people like exercise, socializing with friends, learning a new skill, or engaging with a fulfilling hobby. Don't feel pressured to choose a "trendy" avenue. We all respond to different things. Additionally, schedule transition activities before and after work. Transition activities are exactly what they sound like — 5 - 10 minute activities that help you shift headspaces from "at work" to "at home." Great transition activities include stretching, guided meditation, knitting, drawing, playing an instrument, a short workout, journaling, or simply sitting and breathing. Protect your physical and mental health at workRemote work is fulfilling and life-changing for many people, but it comes with its own struggles. If you are struggling with mental health issues while working remotely, please seek professional help. Additionally, set boundaries, seek support from loved ones, and own your feelings. Your happiness and wellbeing are valuable things, and they are worth investing in. via Freelancers Union Blog https://blog.freelancersunion.org/2022/02/28/working-from-home-and-mental-health/
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AuthorI have 5+ years experience working as a medical transcriptionist. When I am not working, I enjoy sports like playing basketball or judo. I love making friends and connections. Archives
April 2023
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