How Does Working From Home Affect Mental Health?
 |
Working from home was never considered the norm until the last few years. Before the Coronavirus outbreak, only one quarter of people who had the possibility of working remotely did. Now, many of us have had to adapt to new ways of working – with some even entering the workforce for the first time in a fully remote role.
While working from home is wonderful for a lot of workers, there are questions around how it affects our mental health. Not only can it cause stress, lack of motivation, anxiety, and uncertainty – it can also be harder to create boundaries with our personal lives.
In this article, we’ll break down some of the information about the impact of homeworking on mental health, and look at ways of making your WFH setup work for you.
The Positive Effects of Working From Home on Mental Health
While there are some downsides to working from home, the benefits for our mental wellbeing are clear:
Better work-life balance
Working from home can give you the freedom to work on your terms and improve your work-life balance. Because you’re no longer spending hours commuting each day, you have the flexibility to use that time however you see fit – whether that’s exercising, spending more time with your family, or popping out for coffee and cake when you fancy it. All these things are conducive to feeling happier and generally more “you”.
More autonomy and control
One great thing about home working? You get to design your own workspace! No more fluorescent lights or stuffy, beige offices. Now you can turn your home office into a cosy space filled with soft furnishings that speak to your unique style, or bring nature indoors by filling your space with plants and setting up by a window. When your workspace feels good, you feel good, and that can make a huge difference to your mood and productivity.
Having control over your daily schedule is another positive – you’re free to put in the hours when you’re most productive and take breaks when it suits you. This level of control can improve your overall job satisfaction and empower you to make the right decisions for you as an individual, which is vital for maintaining a good level of mental health.
Improved mental and physical health
Working from home can help you to feel more in control of your life, enabling you to maintain better levels of mental health. For example, if you’re a parent and your child needs to go to the doctor, you can take them when your schedule allows and make the time back when it’s convenient.
Home working can improve your physical health too, since you’re more likely to exercise, cook healthier meals, and practise better self care habits while at home. This can be beneficial for your employer since it helps to increase productivity and decrease absences.
Reduced workplace stress
Working from home can massively reduce workplace stress. Imagine ditching the daily commute, a major source of stress for most people. No more sitting in traffic, squeezing onto crowded trains or feeling rushed to get to the office. Instead you can wake up at your leisure, go to the gym, grab a cup of coffee then start your day in a relaxed fashion.
Distractions will be at a minimum, too – working from home means a quieter environment. No more noisy coworkers on Teams calls and no more open-plan office chaos.
The Negative Effects of Working From Home on Mental Health
Working from home can be appealing for many – no dress code, no commute, and the freedom to decide where and when you work. But almost four years on from the start of the pandemic, some are starting to realise it’s not as great as they first thought.
Working from home can affect employees in many ways, including:
Feelings of isolation
Working from home can make life easier in a lot of ways, but it can also make it feel like you’re living in your own world. No more office banter and no more chats over coffee in the break room can mean it starts to feel lonely at times. A study from 2023 found that over 20% of remote workers struggled with loneliness because they needed the energy and enthusiasm of their colleagues to keep them motivated and productive.
Temptation to overwork
The flexibility of remote work can be a double-edged sword. While it offers the freedom and flexibility to set your own schedule, it can also lead to overworking and burnout. In the office, you’ll take a break when you’re feeling overwhelmed, while at home you might take a break to do household chores – which is hardly relaxing! This lack of boundary setting, as well as juggling work and home life, can contribute to low periods of mental health as well as stress, anger and frustration.
Decreased productivity
While many people are more productive when they WFH, for some, the opposite is true. The temptation to take breaks and the sheer number of distractions in your home can have a detrimental effect on your daily schedule, leading to a decrease in output and contribution.
Ways to Make Working From Home Better for Mental Health
Set a daily routine – and stick to it
Whether you set your own schedule, or need to work set hours, setting – and sticking to – a routine can help you balance your work and personal time and focus better on your work.
- Create a morning routine: this might include going to the gym before you start work, or enjoying a healthy breakfast with family to start your day feeling relaxed.
- Have a regular lunch time: taking a lunch break at the same or similar time each day can give you a well-earned break to look forward to. Make sure you use your lunch break to refuel and fully disconnect from work, so you can go back feeling focused and refreshed.
- Mark the end of your workday: when it’s time to stop working, stop working – and don’t go back! If it helps, put your laptop away, close your office door and shift your focus to your personal or family life.
- Spend time outside each day: if you can, try and get outside every day to enjoy the fresh air. Bringing nature into your everyday life can benefit your mental and physical wellbeing and help with any mental health problems that might be bubbling under the surface, such as anxiety and depression.
Be militant about breaks
When you’re making your own schedule, it’s so easy to get sucked into beavering away for hours on end without stepping away from your desk. However, by concentrating on another task – even if it’s only for 10 minutes – you can generate more focus and energy to carry you through till the end of your day.
Some great ways to recharge are:
- Get outside: Head out into the fresh air, even if it’s just for a quick walk around the block or a brief sit-down on a balcony or patio.
- Stretch: Do some yoga poses or just stand up and shake it off.
- Meditate or do some deep breathing: This can help calm your mind and reduce stress.
- Do something fun: Read a book, watch a show, play a game or put your favourite song on, and dance!
- Chat with a friend or family member: A quick catch-up can do wonders for your mood.
Create a dedicated workspace
It’s tempting to work from your sofa with your blanket on, isn’t it? If you can, try to create a workspace away from people and distractions, where you can focus on your job. Creating specific work and home boundaries can help you mentally shift from home to work life and vice versa.
You want to ensure that you’re comfortable, make sure you have the right style of chair for your needs and think about best health and safety practices when using a mouse and keyboard.
Stay connected with colleagues
Working from home can be isolating, but who says that you can’t connect with your co-workers just because you’re working remotely? There are plenty of ways to stay in touch:
- Virtual coffee breaks: Grab a cup of coffee and hop on a video call.
- Team-building activities: Play online games, take a virtual cooking class, or even do a virtual escape room together. It’s a great way to bond and have some laughs.
- Use collaboration tools: Slack, Microsoft Teams, and other such platforms are great for staying connected with colleagues – if it feels right, why not send a GIF, meme or funny article that reflects your mood?
Set boundaries
If you have a family, working from home can feel like it never stops – especially if your partner or children think you’re always available to talk to. To create a focused working environment, talk to your family members about your needs and remind them of the times you’ll be working and cannot be disturbed.
The boundary setting applies to your work, too. You may be tempted to tell colleagues you’re OK to take a call later, or stay logged on to your computer waiting for a file or an update. This is super dangerous, since you end up eating into your valuable personal time. If it doesn’t fit in with your “me” time, politely decline any requests for your attention or services.
Consider working elsewhere
If you’re struggling with any aspect of working from home, sometimes it can help to shake things up by working from a different location. Coffee shops and co-working spaces are obvious locations to consider – or why not ask a friend who works from home if you can swap “offices” for the day so you’re both getting out of the house?
Get quality sleep
Getting a good amount of sleep at night impacts your overall health and mental wellbeing, including your ability to work from home effectively. Even though it may be tempting to stay up late or watch TV at night, this can negatively impact your sleeping pattern, making it harder to fall asleep and wake up when you need to. To help with your routine, prioritise relaxation in the evenings and try to practise good sleep hygiene where you can.
When to Seek Help
If you’re struggling to keep up with the demands of remote working, or noticing signs of stress and anxiety, it’s important to talk to your manager, supervisor or HR contact. Mental health issues can increase your risk of illness, affect your physical health, and make you more likely to experience depression – so it’s important to talk about it.
If you feel able, talk to your employers about your situation. Companies have a duty of care to support employees’ health, safety and wellbeing, so should be able to offer solutions to make you more comfortable while working.
Final Thoughts
Working from home has changed the way we work forever and poses a unique set of benefits and challenges for mental health. While it can provide flexibility, autonomy and reduced stress, it also poses risks such as isolation, overwork and blurred work-life boundaries.
By establishing a supportive work environment, promoting social connections, setting healthy boundaries, and prioritising self-care, you can mitigate the negative effects of remote work and harness its potential benefits. Additionally, organisations can play a vital role in supporting employee mental health by offering resources, flexible policies and a culture of well-being.
Don’t ever forget that mental health is just as important as physical health. By taking proactive steps to address the challenges of remote work and cultivate a positive work-life balance, you can thrive in this evolving work environment.