What do you do if your stress levels are high while working remotely?

For some, WFH provides more opportunities to take breaks... the challenge is actually doing it. Whether it's making lunch and eating it away from your computer, going for a short walk around the neighborhood, or doing a quick 15 minute yoga nidra (much easier to fully recline on the ground there than in the office!) to help restore your energy levels, explore how you can access a bit of space for yourself vs letting your whole home become work-focused. Set alarms / block calendar time / get an accountability buddy to make it happen and watch the impact these micro-moments can have on your stress.

Research by Prof. Dalia Martinaitien? et al 2024 (an extract) ?? "Mygind and colleagues show that seated relaxation and walking in natural environments has enhanced heart rate variability to a greater extent, than the same activities that were performed in control conditions, even though data about cortisol concentration levels remained inconsistent. In addition, some isolated findings suggest that even short-term visits to nature have a more pronounced effect on perceived stress relief, compared to the built environment, with no marked differences in the decrease of salivary cortisol levels." All credit belongs to research team.

I’d say create routines that suits YOU!! Don’t just copy what you find on internet! Do what’s BEST for YOU!! ?? in this way you’ll stick to it…and you’ll enjoy it, rather than seeing it a ‘burden’ that ‘you have to do’! - If you can, take a short walk in nature, or meditate, or just stay in silence, take few deep breaths and listen to yourself and your needs… - Journaling, especially about what you are Grateful for will reduce stress levels 100%!! - Also, plan to do every day something that makes your soul smile (as I say to all my clients) ?? - Whatever you routines you choose to do, don’t forget to Smile ?? …and enJOY it!! ??

To manage stress while working remotely, establish a routine, set a dedicated workspace, and prioritize tasks. Take regular breaks, stay connected, practice mindfulness, and set boundaries for work-life balance. Use technology wisely, celebrate small wins, maintain a healthy lifestyle, and seek help if overwhelmed. Adjust strategies to find what works best for you. Embrace flexibility, focus on controllable aspects, and develop resilience. Plan long-term goals for direction and purpose, reducing stress and enhancing productivity

It may seem obvious but a healthy, steady, consistent routine is the best antidote to stress while working remotely. An offline working environment, among other things, offers the stability and space of a steady routine. It allows our brain to compute patterns and understand how to deal with various tasks. It may not be possible for us to mimic offline routines in remote setups. But having a routine is still critical. It gives our brain patterns to follow and create coping mechanisms within those patterns. The absence of a routine creates uncertainty which creates additional, unwarranted stress as our brains then seem to always remain in high-alert mode, unable to slip into the comfort of a familiar rhythm.

While working remotely has its benefits, the continued research since the onset of pandemic life has consistently demonstrated the stress of isolation and lack of structure on many remote workers. Science shows that the lack of in-person connection diminishes healthy brain balance. Brains require the interpersonal stimulation! Essential to thriving as a remote worker is to develop a healthy control in your day with strategies that structure time and energy use/restoration AND that includes face-to-face socialization each day in some way. It’s too easy to become complacent with in-person time as it takes more effort to make happen when your work life is online. Brain care is foundational to everything we do for wellness and performance.

Designate space for your thoughts and emotions, beliefs and values, When these are place you'll not be influenced by others in taking decisions for your situations Start with tracking your thoughts, notice what emotions these thoughts carry , & then how you respond or react to situations This little exercise will help you understand what you're going through, check what's going well in your situation, what needs improvement & most importantly how does it make you feel? Any work big or small , easy or difficult all get influenced by your thoughts and emotions, so start with this loop ?

When working remotely it is easy to lose connections with those you work with. Those simple actions of dropping by someone's desk to ask how they are doing. The water cooler talk is where you learn about what people do outside of work. In the remote world, this is much more challenging and is no longer just a result of working in the same space as you did before. Take some time at least once a week to check in on someone you work with or on your team. See how they are doing, ask how their family is doing (if you have that kind of relationship), and ask if they have had any major accomplishments recently. This can help build the connectedness that existed before when working close and can help beat back stress from isolation.

Además de mantenerte en contacto con tus compa?eros virtualmente, aprovecha las ocasiones en las que puedas verles en persona. Asistir a eventos de networking presenciales también puede ser una buena idea para ampliar tu red profesional además de tener relaciones sociales offline.

To manage high stress levels while working remotely, prioritise tasks, break them into smaller steps, and set realistic goals. Take regular breaks, practice deep breathing, and engage in physical activity. Communicate with colleagues for support and seek help when needed. Establish a routine and boundaries between work and personal life to maintain balance.

Get sun- or daylight before 10am, or before consuming blue light from your computer or phone! Get up and move when stress is increasing. Shake, take deep breaths, and get away from your desk for a minute. Put one hand on your chest and/or one hand on your belly to feel your physical body. Put your feet on the ground and really feel them. Let your eyes wander (ideally to something further away), because having your eyes locked in for a longer period of time symbolizes your body that it is in danger (fight or flight).

Mindfulness it’s soo important! Start paying attention to your thoughts!! Because your thoughts lead to ?? Actions, which lead to ?? Behaviour So, become more aware of your thoughts and feelings: how do you feel after seeing a person, or doing something; what’s triggering you; And then, what can you do about!! - Breathing - take few deep breaths, do a box breathing (breath in for 4, hold for 4, exhale for 4) can calm your parasimpatic system. - Respect your boundaries! Or if you don’t have, add boundaries when you know and feel something’s not good for you! - Smile and Laugh more, even if you don’t feel like, be mindful of this, and smile for no reason! ??

Indeed, find the best mindfulness practice that you feel comfortable with and avoid attaching negative thoughts to the situation. Take regular breaks and outdoor walks if you get the time!

When practicing mindfulness, it is important to get in alignment with your breathing so that you can manage any stressors as they arise. Practice simple box breathing, breathe in for 4 counts, hold for 4 counts, release for 4 counts and pause for 4 counts. As you do this, see your random thoughts going into a treasure box where all you are focusing on is your breathe. Practice this for 5 mins each day and increase as you feel comfortable.

Research by Prof. Matijczak et al 2024 Title : The Influence of Interactions With Pet Dogs on Psychological Distress An extract below “We found that participants who interacted with their dogs, following exposure to a stressful task, showed greater increases in positive affect and reductions in anxiety than participants who waited for the same amount of time or those who used a stress-reducing coloring book. This finding extends those of prior research on interaction with unfamiliar dogs (e.g., therapy dogs; Beetz et al., 2011; Crossman et al., 2015, 2020) to interaction with participants’ own pet dogs.” All credit belongs to the research team.

According to Prof. Dalia Martinaitiene et al 2024 in their research (An extract below) "In this regard, physical activity largely contributes to the prevention of Coronary Artery Disease, improves the prognosis of patients, and decreases depressive symptoms. Indeed, the restorative effects of walking in nature have been documented and accumulating over the past 30 years, gaining lot of attention over the years. Outdoor exercise, appears to be more beneficial than the same activity in urban settings or indoors, based on some experimental indications from psychological, physiological, and biochemical metrices." All credit for this contribution belongs to the researchers

First, it's important to take regular breaks throughout the day to rest and recharge. A good way to do this is scheduling time on your calendar just like you would a work meeting! Some good ways of relieving stress during the day is incorporate relaxation techniques such as mini deep breathing exercises, mindfulness meditation, or quick walks outside to help alleviate tension and help you stay focused when you return to work.

As today’s demanding job due to competition stress is inevitable. To be honest having physical activities like walking and engaging to gym simply makes my mind peaceful and refocused to my goals.

Engaging in physical activity can be a powerful tool for managing stress, especially in the context of remote work. Exercise releases endorphins, which are natural mood lifters, and reduces the levels of stress hormones like cortisol in the body. Additionally, physical activity provides a healthy outlet for pent-up energy and frustration, helping to clear the mind and improve focus. Incorporating regular exercise into your routine can promote overall well-being, enhance resilience to stress, and contribute to a more balanced and productive work-life experience.

I can only agree with that. Every beginning is hard, but once you've managed it, you realise that it's not only good for your body, but also for your soul and your whole mindset. Personally, I have to admit that it's not easy for me to develop a routine during the week. I'm still working on that. But at the weekends I spend more and more time in nature, roaming through forests, meadows and mountains. Once I've started, the hare runs itself...

Prioriza tu autocuidado, es frecuente que al hacer trabajo remoto no tengamos horarios de descanso y alimentación claramente definidos y que esto nos lleve a excedernos y agotar nuestros recursos físicos y emocionales. Para restaurarte rápidamente te recomiendo incluir algunas actividades relajantes como el suspiro fisiológico, una técnica simple pero poderosa que puedes usar para reducir el estrés y la ansiedad de forma rápida y efectiva. Posición cómoda: Siéntate o acuéstate. Inhalación profunda: Llena tus pulmones por la nariz. Pausa breve: Retén la respiración por un segundo o dos. Exhalación lenta: Vacía tus pulmones por la boca con un sonido de "suspiro". Repite: Continúa durante 3-5 minutos o hasta que te sientas calmado.

Cuando trabajamos a distancia tendemos a pasar más horas sentados y delante de pantallas. Incluye en tu rutina descansos regulares en los que levantarte y moverte, p.ej. haciendo ejercicio, estiramientos o practicando ejercicios de mindfulness o respiración. Dedica tu tiempo libre a actividades offline que te diviertan y relajen: quedar con familiares y amigos, pasatiempos, deporte, pasear, meditación, lectura, etc.

To manage high stress levels while working remotely, prioritize self-care. Take breaks for stretching or short walks to refresh your mind. Designate a workspace to maintain boundaries between work and personal life. Use time management techniques like the Pomodoro Technique for focus and productivity. Communicate openly with your team about workload and challenges. Integrate relaxation practices such as meditation or yoga into your daily routine. Stay connected with loved ones for support and social interaction. Delegate tasks when needed to prevent burnout. Striking a healthy balance between work and personal life is crucial for effectively managing stress while remote working.

Managing stress while working remotely can be challenging, few tips that can reduce stress: Establish a Routine: Stick to a regular schedule to separate work from personal time. Create a Dedicated Workspace: Having a specific area for work can help you focus & reduce distractions. Take Regular Breaks: Short breaks throughout the day can help clear your mind & reduce stress. Stay Connected: Regularly check in with colleagues to maintain social interactions & support. Exercise: Physical activity can boost your mood & lower stress levels. Practice Mindfulness: Techniques like meditation & deep breathing can help manage stress. Set Boundaries: Clearly define work hours to avoid overworking/burnout. Seek Support: if stress becomes overwhelming.

Research by Prof. Heewon Na et al 2023 Title :Mixed-reality-based human-animal interaction can relieve mental stress An extract below "The Animal Visitation Program (AVP) is a program on nearly 1,000 U.S. university campuses that aims to reduce university students' stress caused by other factors providing them with the opportunity to interact with real animals such as cats and dogs. In the previous studies, the AVP has demonstrated its effect of relieving the perceived stress momentarily, increasing the level of positive emotions, and decreasing the level of negative emotions ." All credit belongs to researchers.