New social distancing measures have many of us working from home. While there are some benefits to working from home such as no longer having to commute, it also brings challenges that are unique to each one of us. If we have a family at home we may struggle with distractions and dual roles. If we live alone, we are suddenly plunged into a level of isolation we’ve likely not experienced before. This article offers tips for maintaining your mental health while working from home.
Many of us are teleworking full-time for the first time, this means learning how to download, open and use online technologies such as zoom and skype in order to communicate with clients and coworkers.
In addition to addressing technological challenges that may interfere with our jobs, we also have to consider how we are going to protect and maintain our mental health. When our routines are disrupted, especially for an extended period of time, we can face substantial mental health challenges such as anxiety, stress, and even depression. Add to this, financial worries, and we really have to pay attention to how we are taking care of ourselves.
7 Tips to protect your mental health while working from home
1. Maintain a regular schedule
Maintaining a regular schedule will give you the benefits of having a regular routine. Keeping a routine helps you stay organized and on task when you need to be. This will reduce your stress levels concerning your job performance. When you are efficient and productive, you are able to maintain a feeling of control and accomplishment.
2. If you are not feeling symptoms, exercise and get fresh air
Make sure you move your body. There are many options, if you are not comfortable going for walks you can join exercise programs such as yoga or other forms of exercise classes that can be found online.
We may not think of exercise as a practice that will benefit our mental health but research shows exercise:
- releases endorphins and serotonin that help to improve your mood
- reduces stress
- helps you sleep better
- improves your memory function and helps you concentrate
3. Limit media consumption
Avoid ongoing and continued exposure to news. We often forget that not only is the news meant to be informative, it is also supposed to be entertaining. Unfortunately, this means playing dramatic music while reading the details of the latest global health crisis. This can create a sense of alarm in your body and nervous system. Too much exposure to the news will not only lead to stress and anxiety, but it can also be incredibly distracting while you are trying to focus on work.
4. Set boundaries on your work schedule
This can be very important, especially if you have a job that does not have a clear start and stop times. Set a time boundary and stick to it. Make time for leisure activities and self-care after work.
5. Stay connected
Stay connected with your co-workers, family, and friends. remember that these people are your support system. Also, understand that you are their support system as well.
6. Maintain a regular sleep schedule
It cannot be stressed enough how important sleep is to your physical and mental health. Sleep is also essential to your performance and emotional well being. There are many things you can do to improve your sleep quality. A regular sleep routine is part of your work routine. Set aside specific hours in the day for each activity, sleep, work, exercise, connection to others, and leisure activity. When we’ve created and maintained a healthy routine, we are engaging in an essential form of self-care.
7. Reach out for help if you need it
The most important thing you can do for yourself is to reach out for help if you are struggling. Online counseling is available.
Jennifer Lauren Counseling
Jennifer Lauren Arceneaux, LMFT is a licensed Psychotherapist and Marriage and Family Therapist. She provides therapy in Culver City, California to couples, families, and individuals. If you would like to learn more, call and book your first appointment or fill out the contact form and click Send.