The importance of mental wellbeing when working from home

Many people have been required to work from home due to the widespread emergence of COVID-19 in March 2020. However, home working has been gaining popularity for some years and can be viewed as more effective due to technological advancements. It can reduce office space requirements and commuting times, benefiting employers, employees and the environment.

This shift to working from home was thrust upon us from circumstances out of our control 18 months ago. Everyone has experienced levels of stress, anxiety, depression and trauma due to the impact that COVID-19 has had on our lives. We’ve had to make significant behavioural and cultural changes, which have impacted us psychologically.  

The Royal Society for Public Health conducted a survey earlier this year and found that 45% thought that home working was beneficial to their health and wellbeing, compared to 29% who thought it was worse. However, it also found that people who switched to home working, due to the pandemic, took less exercise, reported poor sleep and musculoskeletal problems as well as stating feelings of disconnection from colleagues.

The boundaries between work and home have become less defined and more fluid. Pre-covid, for most of us, there were very distinct geographical boundaries. Of course, many will not miss the commute, but I wonder if this commute functioned as a buffer to allow us some time to transition between our workplace and home environment.

Our movements and social contact were legally restricted and, as a result, our day-to-day world shrunk dramatically and suddenly. This has resulted in our perception of safety shifting significantly and it’s therefore no surprise that our anxiety levels have risen. Our moods and stress levels have suffered with the adaptation to home working, as we have been required to juggle work and domestic life, as well as caring and educational responsibilities, all within the same space.

The mind and body are interlinked and, as humans, we are hardwired to detect danger in order to keep ourselves safe. There is a physiological response when we perceive danger (real or otherwise). Hormones are released, which prepare the body to deal with the threat directly or escape the threat. This response is known as the fight or flight response, which affects our heart/circulatory system, lungs/respiratory system, liver, skin and eyes. We may also feel numb, and our responses become frozen. Our thought processes can become fixed in an attempt to manage the threat and we may appraise the meaning of these physical changes within our bodies as catastrophic by telling ourselves, for example “I'm going crazy” or “I’m having a heart attack”.

Here are some basic principles to help maintain mental well-being when home working

• Ensure you have a designated workspace to apply the same principles as you would in the office regarding chair, desk, lighting, and IT equipment. Here is a good guide to sitting at your desk correctly. There may be barriers to this depending on your home and family life.
• Make others in your household aware of your working hours so that interruptions are minimised. At the end of the working day put away your laptop somewhere convenient but out of sight.
• Establish a routine by getting up and going to bed at the same time. Have breakfast and get changed out of sleepwear and into comfortable workwear before logging on. Of course, your work clothes may not be as formal when working from home, but it is still essential to maintain a professional appearance. What you wear can also delineate work from your personal life. Try to work regular set hours and take frequent breaks every hour moving away from the PC. Plan and take a 30-minute lunch break. Commit to finishing at a specific time, and do not be tempted to check work communications after that time. It is imperative to consider the overworking culture that has thrived in recent years, particularly now that work has become so entangled into our personal and domestic zones.
• Schedule short 5-10 minute breaks hourly to manage your stress. Set reminders to take the time to focus on your well-being e.g. move out of your chair and walk around. If you can, go outside into either your garden or a nearby green space for exercise and fresh air and whilst doing so, become aware of sensations in your body. Notice your breathing and focus on your breath for a few minutes.
• Plan regular virtual 'check ins' with colleagues as working from home can be lonely. We gain a lot from social interactions with others, even in the workplace, therefore remote working can give us a feeling of lacking connection. Video and phone calls help us stay connected with others. However, be aware that regular video calls can cause us to feel fatigued.
• Self-compassion is important as sometimes we don't achieve what we need to and our thoughts can become self-critical. Recognise what you have achieved and what has gone well and congratulate yourself. Set realistic goals and write them down so that you can physically see what you have done.
• Schedule in time to relax as mindfulness/meditation techniques are useful in calming the body and the mind. These techniques have been found to slow down the thought processes, let go of unhelpful thoughts, decrease heart rate, improve immunity, promote sleep and reduce stress. This website offers a good introduction to mindfulness/meditation. There are a variety of techniques that can be used and they do not need to be time-consuming. The Headspace App offers a free trial.  Some people may benefit from a more intensive course of mindfulness that is delivered by a qualified mindfulness and meditation coach on a 1:1 basis or in a group.
• Plan a purposeful physical activity as research has shown that exercise can benefit our overall mental and physical wellbeing so this will help to reduce stress and anxiety levels as well as boost your overall mood. Studies have recommended that low-intensity exercise (30-35mins for 3-5 days over a period of 10-12 weeks) enhances our mental well-being.
• Establish a regular night time routine because getting a good night's sleep is vital to our overall health. Poor sleep affects our concentration, attention span and energy levels, and increases our risk of physical health problems. Most adults need at least 7 hours of good quality sleep. To promote good sleep, go to bed at the same time each night; ensure your sleeping space is comfortable; avoid caffeine, alcohol substances, and reduce your screen time before going to bed. Having a restful night's sleep will better equip you for the following day's challenges, increase your productivity levels, and better maintain your relationships with others.