It may have started off as a novelty working from home during the outbreak of COVID-19, but working from home for long periods of time can start to affect our mental health.
According to blackdoginstitute.org.au and lifeline.org.au, some common mixed feelings you may be experiencing whilst working from home (wfh) include:
- Excitement for the change in environment and routine;
- Feeling isolated, lonely or disconnected from other people – socially and professionally;
- Being unable to ‘switch off from work’;
- Having difficulty staying motivated;
- Having difficulty prioritising your workload;
- Feeling uncertain about your progress, and whether you’re performing ok;
- Insomnia and sleep problems;
- Loss of power and control – “I didn’t choose this”;
- Lack of certainty – “How long will this situation last?”/”When will we return to work/normal life?”
To help combat this, here are some tips for working from home:
- Wake up an hour before you start work:This will give you time to have breakfast and prepare for the day, both mentally and physically;
- Get changed out of your pyjamas every morning:it will help you get in the right headspace for your working day – sometimes it helps wearing different clothes for work time and leisure time;
- Create a specific place in your house to work:Studies have shown that working from home can interfere with sleep, especially for those people who find it hard to switch off – therefore dedicate a space (avoiding your bedroom) where you work from home.
- Stick to a routine, scheduling regular breaks: Set a routine as if you are going into the office, with a regular start time and finish time, and a structure for your day (with scheduled breaks). This will help maintain a strong boundary between work and home life. Regular breaks will give you time out – step away from your desk during these breaks and don’t look at anything work related.
- Stay connected with co-workers and your manager by scheduling regular virtual or phone meetings:Because everyday encounters with colleagues don’t spontaneously happen when working from home, we need to be proactive in organising meetings and social connection to maintain positive relationships. This may also mean scheduling a lunchtime catch up with colleagues where you can socialise and talk about things other than work, if that is something you would normally do;
- Try to get outside at least once a day:Go for a walk, enjoy a cup of tea in your garden and get some fresh air/sunshine;
- Shut down your computer at the end of your working day:This will allow you to switch off and create a clear work/life divide. Creating an email signature which sets out what days and times you are available will help with the separation between work and home time;
- Maintain your usual coping strategies:While these are challenging times, it’s important more than ever to try to do the things that you know have kept you well in the past – enough sleep, eating well, avoiding your alcohol intake, meditation, moving your body, staying connected with loved ones, etc;
- Try a digital detox in the evenings:This will allow you to spend time with your family, read a book or tackle some jigsaws instead of watching Netflix;
- Focus on the positives: WFH can have many benefits such as increased productivity, reduced distractions, reduced stress, improved work satisfaction, less time commuting and can even help you avoid challenging colleagues!
Sources: Beyond Blue (2020), Black Dog Institute (2020), Lifeline (2020).
According to Lifeline (2020), general health and wellbeing tips may include:
- Perspective:Try and see this time as unique and different, rather than bad and something you didn’t choose;
- Connection: Socialise with family and friends via phone calls, facetime or a Zoom trivia night;
- Be generous to others:This enhances your wellbeing too!
- Daily routine:Create a routine which prioritises the things you enjoy – exercise, reading, cooking dinner, a surf at lunchtime, etc;
- Regular exercise:It’s great for your mental health;
- Try something new:During this unusual period, it’s your perfect opportunity to try some art or tackle some jigsaws;
If you are still struggling mentally at home:
- Book to speak with a psychologist or speak with your GP – Geelong Medical and Health Group have reputable psychologists and GP’s who can help and work with you – https://www.geelongmedicalgroup.com.au/
- For help finding an appropriate referral, contact Lifeline on 13 11 14.