06/06/2023
The COVID-19 pandemic reshaped work culture worldwide. In the post-COVID world, many employers have introduced a “new normal” work life that implements either a full work-from-home (WFH) schedule or a hybrid work schedule that sees them in the office part of the week, and at home for the rest of the week.
There’s no question that remote work can facilitate an amazing lifestyle, allowing workers tremendous flexibility and the opportunity to pursue life on their own terms. But for all its advantages, working from home has shortcomings too. It can exacerbate stress and loneliness, especially the case for those who struggle to organize themselves effectively.
Establishing a self-directed timetable is easy for some, but others will find an unstructured environment challenging. This is especially true for employees who are short on motivation or self-discipline. If you recognize yourself in that description, you may find yourself struggling with the challenge of combining this desirable opportunity with actually achieving your workplace goals: these challenges can turn to frustration, self-doubt, anxiety, and other mental health challenges.
The good news is that with a little planning and discipline, you can take control of your life, introduce balance, and enjoy the benefits of remote work — and you’ll improve your mental health too!
There is nothing complicated about the steps to improving mental health as a work-from-home employee. Here are five tips for adjusting to and improving your WFH experience:
The average person spends about one-third of their lives sleeping. Though it may feel like time taken from other activities, sleep is an essential, involuntary process that we literally can’t live without, and which can dramatically improve our ability to function, think creatively, and enjoy life. Sleep is just as important as eating, breathing, and drinking. As a work-from-home professional, you may be tempted to cheat on your sleep schedule, staying up late or sleeping in – after all, you don’t have an office to report to. That would be a mistake. Getting eight hours of sleep on a regular schedule will support healthier mental well-being, while irregular hours (whether insufficient or too many) can lead to insomnia in the future.
Make a priority of maintaining a regular sleep schedule. It’s one of the most basic and easiest steps to improving your mental health. Sleep reduces stress, stabilizes your mood, and improves your ability to think clearly and make decisions.
We’ve been hearing about exercise since gym class in elementary school. Though exercise may not be your favourite pastime, research has made it increasingly clear that it is essential to both our physical and mental health – and that can make a big difference in how you manage the challenges of working from home.
You already know about exercise’s positive impact on your cardiovascular system and your physical strength. But have you heard of brain-derived neurotrophic factor or BDNF? BDNF is a protein that helps our brain cells and neurons survive. Scientists believe that neurotrophins not only support existing neurons, but also encourage the growth, regeneration, and creation of new neurons and synapses.
BDNF helps our brains establish the connections that help us learn and remember things. It also works to reduce anxiety and depression. Unfortunately, as we age our BDNF levels decrease, and Alzheimer’s and dementia patients have been shown to have extremely low levels of BDNF.
The good news is that you can boost your BDNF levels by exercising regularly in the same way that exercise helps our bodies release the feel-good chemicals known as endorphins. Endorphins lift our spirits and help us feel more positive. Exercise also provides us with a much-needed break from work. It clears the mind, improves focus, facilitates creativity and enhances productivity.
Whether you choose to take a brisk walk around the block, install a home gym for an anytime workout, or take a quick trip to a spinning studio, finding ways to incorporate exercise into your work-from-home routine can make a significant difference in your mental health and well-being.
Need the motivation to exercise? Give this Motivation Shift a try.
Creating a regular work schedule and sticking to it is one of the biggest challenges of WFH, but once you’ve done so, you’ll find yourself far better able to stay organized. Having a predictable routine means you can plan your tasks and note when you’ve achieved your goals – and that can do wonders for your mental health.
Establishing a morning ritual motivates you and gives you a strong sense of accomplishment that sets the tone for the rest of the day.
Shifting is one of the best ways to put your state of mind in the right place. You can use your shift session to create an intentional transition to your workday. The OnePerfectshift.com platform will help you strategically shift your mindset, raise your emotional intelligence, and establish a peaceful state of mind.
Here’s how your team can shift throughout the day…
A WFH environment can be lonely, but it doesn’t have to be. Recent studies have suggested that just one conversation per day with a friend or a colleague can have a significant positive effect on your mental health.
Scheduling breaks and making plans with friends will help create a distinction between your work life and home life — this is critical for establishing a healthy work/life balance.
Regular touchpoint sessions can ensure that WFH employees have a way to communicate with colleagues and superiors. This is particularly important for managing struggles or challenges they face in their tasks. These meetings can also provide opportunities for improvement and feedback, and help to build relationships with colleagues and supervisors: Losing a sense of contact, comradery, and mentorship has been one of the biggest complaints that WFH employees have expressed.
There are other important things you can do to support your mindset and mental wellbeing. Shutting down all work devices and apps during your time off and on weekends gives you space for yourself, and establishes important boundaries for yourself and for your employer.
Following the above tips can help WFH professionals improve their remote work lifestyle and mental well-being. Remember that you are your own best advocate, so be sure to take time for yourself and seek out the help you need.
By: Dr. Sean Sullivan, clinical psychologist and CEO of OnePerfect
Original Article: HRnews
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