12 tips to combating anxiety while working from home in isolation (from someone who's done it before)

If you're one of the lucky ones who can work from home, and one of the unlucky ones to suffer from anxiety, you might have seen a spike in some of those anxious feelings with the COVID-19 precautions. I know I sure have. The idea of being more or less alone and stuck in my house is a catalyst for anxiety and despair.

Luckily, this isn't my first rodeo.

I worked from home while living alone in a rural property up north and nursing a broken tailbone in a particularly harsh winter. Injury and weather together caused me to spend the majority of my days with only the company of my dog, Jim.

Isolation can be productivity's worst nightmare, and anxieties best friend. The good news is, it doesn't have to be. Here are some tips that worked for me while working from home to help keep the anxiety at bay while getting through this quarantine.

(Please note: I don't have kids, and I can't claim to understand the effects of this quarantine on parents. This is some advice from a twenty-something who's battled anxiety while working from home in a time of isolation and came out the other side a better worker)

1. Accept that your guilt is irrational

A fun part of anxiety is the unexplained guilt.

It's OKAY to be excited to work from home and see your doggie and be able to wear face masks during the day. You don't have to work for 15 hours a day to show people that you're still a valued member of the team. We're all just trying to get through this as best as we can.

If you've made the choice to work from home while other people go into the office, you're doing your part to help and minimizing the risk to those who have to go in, even if someone gives you a hard time about it. Someone else's denial is not your responsibility. You're not less of a teammate for choosing to work from home, you're more of a teammate.

2. Keep your morning routine

And I mean more than just changing out of your PJs.

Every WFM advice list will start with "Change out of your PJs", but our morning routines are more than just changing out of our PJs. We wash our face, put on makeup, brush our hair, feed the cats, make our bed, walk the dog, rush out the door with a coffee, greet Janet in accounting on our way in to the office, settle into our desks, look at our planners, open our emails, catch up with our favourite coworkers, get the daily jeopardy answer from our best friend's daily Jeopardy calendar (No? Just me?).

Keep as much of the routine as you can. Schedule a daily check in with a coworker on the phone in the morning. Visualize what Janet brought for lunch. Give yourself a time limit to get ready in the morning. Listen to the podcast you love while getting ready. Walk your dog. Chastise Dani for forgetting her Jeopardy calendar at work before the quarantine. Whatever you need to do to feel normal.

3. Make your planner your best friend

If you haven't already.

When I was working from home up north, my planner was my number one protector against anxiety. I start and end my work day by checking my planner. There is nobody looking over your shoulder when you're working from home, and it's important to balance being productive with not becoming obsessive.

How it helps:

• Creates a plan for the day and week
• Reassures me that I didn't forget anything important
• Is cathartic to decorate and keep organized

4. Dedicate a work space, and no, it doesn't have to be a table

If I can't have my beautiful desk at work with my office plants and dual monitor, I don't want any table at all. I do my best WFH with my laptop, with my lap desk on the couch with headphones in. I hate working in the kitchen or dining room. Nothing feels less "WORK LIKE" than sitting in the hub of the household, where I'm surrounded by temptation (snacks). Work where it works for you.

5. "Switch off" with a change in activity level

One of the most effective ways I've found to switch off at the end of the work day is to get my heart rate up. With COVID-19, going for a walk is considered a low risk activity, and fresh air and exercise helps get you out of a work mindset and is reminiscent of your normal work commute. You normally have a switch off period between work and home, whether it be calling your mom, going grocery shopping or a long commute with a favourite crime podcast. It's unreasonable to expect yourself to be able to switch modes instantaneously.

6. Have a signal for the level of concentration you need

I always used headphones, but maybe it's a door closed to the room you're in, or a physical sign saying that you need quiet. Sharing a space with people who don't have the same demands can be tricky, and having a polite way to show that you're busy is important, especially if conference calls or Skype sessions are involved. It helps avoid conversations that start with "Sorry, do you mind being quiet...".

7. Schedule check in calls with people from the office

The best way to avoid anxiety about your productivity is to double check you're on the right page. If you can get your superior or coworker on the phone for just 10 minutes a day to check in that things are still running smoothly, it'll help reassure you that you're doing enough.

If they have time, have them double check some of your work. A weird thing that happened to me when I started working from home is that I suddenly started doubting my abilities big time. Having someone who is honest and positive occasionally check your work helps reassure that you haven't suddenly lost the ability to do your job (as your mind might be telling you).

8. Turn on Google alerts for COVID-19 updates

This may seem counterproductive, but knowing that I'll be alerted to major changes helps me focus on other things. I know if something big happens, i'll be notified, and I don't have to spend time searching for information and feeling anxious that i'm missing something important. It ends up being a time saver.

9. Try to avoid major chores during the day

As someone with anxiety, once I start cleaning, I have a hard time stopping. It's important to keep chores to outside work hours, so I don't start feeling overwhelmed with the work stuff and the house stuff. This is another great time for the planner. I can say "It's okay that I didn't deep clean the bathroom today, because I have it scheduled in for Wednesday".

10. Turn your phone volume way up

Checking your phone and finding a missed call from your boss has got to be one of the most stomach dropping feelings in the work world. Keep that ringer up and feel secure that you're not missing anything. Similar to the "COVID-19 alerts", this will help you focus. You know when someone is trying to contact you, you'll be notified.

11. Talk to people at much as you can

Chances are, you're not isolated at work and forbidden from conversing with others. Take a 10 minute break to call your friend, or Facetime your nieces and nephews to see what they're up to. Text your friends throughout the day. Take an Instagram break. Whatever helps you feel connected to those you love.

12. Don't switch up the amount of caffeine you're used to

If you're a "two cups of coffee in the morning" person at the office, you're a "two cups of coffee in the morning" person at home. Keep it consistent, or you might find some symptoms of withdrawal or overdoing it are keeping you from being stable. When I started to work from home I went from one or two coffees a day to nearly a whole pot. Needless to say the shakes and nervousness from overdoing it on caffeine did NOT help me become a happy and productive worker.

We will get through this.

Quarantining is not something ominous. It's a sign that we're coming together as a team to prevent catastrophe and do our part to help those who are more vulnerable than we are.

These are just a few tips that have helped me and are currently helping my anxious ass get through this!

Keep social distancing, stay home, and try to relax. We're going to be okay.