How can you reduce stress and improve mental health while working from home?

1 Set a routine

One of the first steps to reduce stress and improve mental health while working from home is to establish a regular and consistent routine. This can help you create a clear separation between your work and personal life, as well as provide you with a sense of structure, stability, and control. Try to wake up and go to bed at the same time every day, schedule your work hours and breaks, and stick to them as much as possible. Avoid working in your bedroom or on your couch, and choose a designated workspace that is comfortable, quiet, and free of distractions. Also, make sure to include some time for self-care, such as exercise, meditation, hobbies, or socializing.

2 Manage your expectations

Another way to reduce stress and improve mental health while working from home is to manage your expectations and communicate them clearly. Working remotely can sometimes make you feel like you have to be available and productive all the time, or that you have to prove yourself more than in the office. This can lead to burnout, anxiety, and frustration. To avoid this, set realistic and achievable goals for yourself and your team, and prioritize your tasks according to their urgency and importance. Don't be afraid to say no to requests that are beyond your capacity or scope, and ask for help or feedback when you need it. Also, keep in touch with your manager, colleagues, and clients regularly, and update them on your progress, challenges, and needs.

3 Stay connected

A third tip to reduce stress and improve mental health while working from home is to stay connected with your social and professional networks. Working remotely can make you feel isolated, lonely, or disconnected from your peers and mentors. This can affect your motivation, performance, and mood. To prevent this, make an effort to reach out to your coworkers, friends, and family regularly, and use different channels, such as phone calls, video calls, emails, or chat messages. You can also join online communities, groups, or forums that share your interests, goals, or challenges, and participate in virtual events, webinars, or courses that can help you learn new skills, expand your network, or have fun.

4 Take breaks

A fourth tip to reduce stress and improve mental health while working from home is to take breaks throughout the day. Working from home can sometimes make you feel guilty or pressured to work longer or harder than usual, or to skip your breaks altogether. This can harm your physical and mental health, as well as your productivity and creativity. To avoid this, make sure to take regular and meaningful breaks during your work hours, and use them to relax, recharge, or do something that makes you happy. You can also use some of your breaks to get some fresh air, sunlight, or physical activity, which can boost your mood, energy, and immune system.

5 Seek support

A fifth tip to reduce stress and improve mental health while working from home is to seek support when you need it. Working remotely can sometimes make you feel overwhelmed, stressed, or depressed, and you may not have the same access to resources, services, or support systems that you would have in the office. This can affect your well-being and performance, as well as your relationships and self-esteem. To cope with this, don't hesitate to reach out to your manager, HR, or EAP (Employee Assistance Program) if you have any issues, concerns, or needs related to your work or mental health. You can also seek professional help from a therapist, counselor, or coach if you feel like you need more guidance, advice, or treatment.

6 Be kind to yourself

A sixth and final tip to reduce stress and improve mental health while working from home is to be kind to yourself. Working remotely can sometimes make you feel like you have to be perfect, or that you are not doing enough, or that you are not good enough. This can lead to self-criticism, guilt, or shame. To overcome this, practice self-compassion, and treat yourself with the same respect, care, and understanding that you would treat a friend or a colleague. Recognize your strengths, achievements, and efforts, and celebrate your successes, no matter how big or small. Also, acknowledge your challenges, mistakes, and emotions, and learn from them, without judging or blaming yourself. Remember that you are doing your best, and that you deserve to be happy and healthy.

7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?