7 Tips for Boosting Your Mental Health as a Remote Worker 

Working from home has become much more common over the past several years. While the flexibility can be great, the lack of boundaries between your job and home life, as well as the increased sense of isolation, can take a toll on your mental health. The following tips may help you maintain positive mental health as a remote employee. 

  1. Seek Help if You’re Struggling

Some fleeting feelings of loneliness and disconnection are normal, but if you notice that you’re getting increasingly depressed you may need to contact a professional. A counselor or therapist can help you work through any issues you have related to remote working. If you’re currently diagnosed with a mental health disorder, seeking help when you’re feeling exceptionally down is essential for your well-being. Your company may even have resources or benefits to support you.    

  1. Separate Your Office From Your Home

If possible, designate a specific room or area of your home as an office space. Keeping a separate workspace is important to create a boundary between work and home life. Transition out of the office by shutting down devices at the end of the day. Additionally, having an area set up the way you want may help you be more productive while on the clock. 

  1. Create Personal and Work-Related Routines

It can be mentally taxing to not have a set daily routine while working from home. To reduce this stress, wake up at the same time every morning, eat breakfast, shower, and get plenty of restful sleep. Set standard work hours and take breaks at consistent times to stay energized.  

  1. Prioritize Physical Health

It’s easy to become sedentary when working from home. To combat this, become diligent about getting adequate exercise to reduce anxiety and elevate mood. Take time to walk, do yoga, or go to the gym before or after the workday. Eating well and staying physically fit will strongly improve your mental health in the short and long term. 

  1. Practice Self-Care

Self-care is the practice of taking care of yourself to improve your health and well-being. The ways you practice self-care will differ depending on the things that make you feel relaxed, well-rested, and healthy. Some common self-care techniques are eating balanced, nutritious meals and drinking plenty of water, writing down positive affirmations, listening to music, doing a social media detox, and ending relationships with toxic people.  

  1. Stay Connected With Friends and Family

Working from home means that you’ll also be missing out on office chatter and interaction with co-workers. To avoid letting the isolation get the best of you, set up virtual coffee dates with friends, take part in video meetings with fellow employees, and get out of the house to see family in person. Being intentional about maintaining social connections can help you stave off feelings of loneliness and despair that may creep in when working remotely. 

  1. Take Breaks

Be sure to implement screen-free time in your day, and try not to work extra hours just because you’re at home. During work hours, step away from your desk and do something unrelated to your job such as reading, meditating, or other leisure activities. Nothing will lead to burnout faster than not taking adequate mental and physical breaks. 

Establishing structure, boundaries, and self-care practices is essential in maintaining your mental health as a remote worker. If doing so doesn’t seem to be helping your mood, there’s nothing wrong with seeking professional assistance. 

Author

  • Kent Reason

    Kent Reason is a content specialist with Bedrock Recovery Center, an addiction treatment center in Canton, Mass. Bedrock Recovery Center offers an array of services for substance use and mental health disorders, including evidence-based treatment options and multiple levels of care.

    View all posts