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You're feeling overwhelmed by work stress. What are some ways to manage it while working from home?

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Working from home can have many benefits, such as flexibility, autonomy, and comfort. But it can also pose some challenges, such as isolation, distractions, and blurred boundaries. If you are feeling overwhelmed by work stress while working from home, you are not alone. Many educators and educational technologists face similar issues, especially during the pandemic. Here are some ways to manage your work stress and prevent burnout while working from home.

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Margaretha Madoures

Counsellor, MSc. Clinical Psychology
Jennifer McLaughlin, M.Ed.

AP English- Literature and Language Teacher- Future Principal
Gêrlan Cardoso

Educador | Google Champion | Google AI+Edu Fellow | Analista de Sistemas | Speaker | EdTech

1 Set a routine

One of the most important steps to manage your work stress is to establish a regular routine. This can help you create a sense of structure, order, and predictability. A routine can also help you balance your work and personal life, by setting clear boundaries and expectations. For example, you can decide when to start and end your workday, when to take breaks, and when to switch off your devices. You can also plan your tasks and priorities ahead of time, and use a calendar or a to-do list to keep track of them.

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Margaretha Madoures

Counsellor, MSc. Clinical Psychology
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I often work with clients with that exact problem. Some strategies that work for many of them is to make visible boundaries between work and off-time. Put your work tools out of sight and mute your work phone after work. Another strategy that helps is to set aside some time after you are finished to decompress. The brain often needs some time to switch from one mode (i.e. work) to another (i.e. relaxed). Give yourself that time. Finally, I recommend that you still use your breaks. Step away from your work environment if possible and do something else during your break that has nothing to do with work.

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2 Take care of yourself

Another key factor to cope with work stress is to take care of your physical and mental health. This means getting enough sleep, eating well, staying hydrated, and exercising regularly. These habits can boost your energy, mood, and immunity, and reduce the effects of stress on your body and mind. You should also make time for activities that you enjoy, such as hobbies, hobbies, reading, or meditating. These can help you relax, recharge, and express yourself.

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3 Connect with others

Working from home can sometimes make you feel lonely, isolated, or disconnected from your colleagues, students, or clients. That is why it is important to maintain and strengthen your social connections, both professionally and personally. You can use various communication tools, such as email, phone, video call, or chat, to stay in touch with your coworkers, managers, or mentors. You can also join online communities, forums, or networks related to your field or interests, and share your experiences, challenges, or tips. Additionally, you should reach out to your friends, family, or support groups, and seek their help, advice, or comfort when you need it.

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Jennifer McLaughlin, M.Ed.

AP English- Literature and Language Teacher- Future Principal
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At least once a month, I go eat lunch with some friends. It gets me out of the house and more importantly away from my computer.

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4 Learn new skills

Working from home can also be an opportunity to learn new skills or improve your existing ones. This can help you enhance your professional development, increase your confidence, and cope with changes or challenges. You can use various online resources, such as courses, webinars, podcasts, or blogs, to learn about topics related to your work or goals. You can also seek feedback, coaching, or mentoring from others who can help you grow or improve. Moreover, you can explore new tools, methods, or strategies that can make your work easier, more efficient, or more creative.

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5 Seek help

Finally, if you are feeling overwhelmed by work stress and you cannot manage it on your own, you should seek professional help. There is no shame in admitting that you need assistance or support. You can contact your employer, union, or organization, and ask about their policies, resources, or programs that can help you deal with work stress or burnout. You can also consult a doctor, therapist, or counselor, and get their advice, guidance, or treatment. Remember that you are not alone, and that there are many options and solutions available for you.

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6 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?

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Gêrlan Cardoso

Educador | Google Champion | Google AI+Edu Fellow | Analista de Sistemas | Speaker | EdTech
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Tenha um espa?o em sua casa dedicado ao trabalho, separado do seu espa?o de vida pessoal. Defina horários de trabalho específicos e evite trabalhar fora desses horários.

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You're feeling overwhelmed by work stress. What are some ways to manage it while working from home?

1

2

3

4

5

6

1 Set a routine

2 Take care of yourself

3 Connect with others

4 Learn new skills

5 Seek help

6 Here’s what else to consider

Educational Technology

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You're feeling overwhelmed by work stress. What are some ways to manage it while working from home?

1

2

3

4

5

6

1 Set a routine

2 Take care of yourself

3 Connect with others

4 Learn new skills

5 Seek help

6 Here’s what else to consider

Educational Technology

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