Tug of War between Work from Home and Mental Wellness

Illustration by eakglory

Since the COVID-19 pandemic took the world on a ride, most of us have been working from home. When the US is recording highest number of unemployment claims every week, we should be grateful that we were able to retain our respective jobs. Working from home has its pros and cons. To list few pros — you get to work on your schedule, you save a lot of commute time and it offers more flexibility. But, one of the worst cons that many of us can agree upon is the toll it takes on your mental wellness. Many of us are genuinely confused if we are working from home or sleeping at work!

With not having to go to work, you are bypassing daily social interactions with your colleagues. The disconnection may make you feel isolated and lonely.
Additionally, if you’re stuck with something, you cannot simply walk over to a colleague or go to IT helpdesk. Having to play many roles may cause anxiety and stress. Those back-to-back meetings are of no help and may leave you feeling overwhelmed.

It’s a perfect storm to wreak havoc on your vigor. Hence, now it’s more important than ever to take care of your physical and mental well being.

Here are few things which have helped me tremendously to sail through the pandemic:

• Designate office space — It’s extremely important to have a dedicated work space. This will help you to mentally prepare for the day’s work. Avoid working in your bed at all cost. Invest in home office setup to get your work done efficiently. For example, a standing desk or an ergonomic office chair can offer great comfort.
• Set a Schedule — It’s proven that having a structure and routine can lower your stress. Make sure you’re getting at least 7 to 8 hours of sleep. Allocate time for meals, exercise and periodic breaks. I highly recommend reading Change Your Schedule, Change Your Life book by Dr. Suhas Kshirsagar to improve your circadian rhythm.
• Take regular breaks — Experts recommend to take small movement breaks every 15–30 minutes and large movement breaks every 1.5 to 2 hours. Also, do not forget to take some time off from work. Of course, you cannot travel anywhere or visit family, but you can spend some time to unwind. Invest that time in reading, journaling, binge-watching or honing a new skill.
• Acknowledge the impact — Always listen to your body. Check your pulse frequently. Loosen your shoulders, un-clench your jaw, and soften your forehead. We physically tend to hold onto stress in subtle ways.
• Connect with others —As humans, we feel a strong need to belong. Set aside at least half an hour per week to catch up on all the missing water cooler conversations with your colleagues. It can be a video call or simple Slack chat. Use the webcams during meetings. Also, don’t forget to catch up with your family and friends.
• Eat Well —You’re what and when you eat! Don’t depend on canned/frozen food or food delivery apps for your meals. Try to include seasonal vegetables in your meals. It is recommended to consume more than half of your calorie intake before 3 PM. Also, becoming an early eater will have a great payoff for your circadian rhythm and you will sleep better.
• Exercise every day — Endorphins aka stress killers trigger a positive feeling in the body. When I say exercise daily, I don’t mean an intense sweatfest session. Just a simple 30 mins walk with your dog can do a trick. The best time to get exercise is before breakfast. I bet, you will not need caffeine to ‘wake you up’!
• Be mindful of others —I see many people complaining about back to back meeting leaving no time for productive break. It’s always better to send an email or a ping on office messaging app instead of scheduling a meeting. If you have to schedule a meeting, reduce 30 minutes meeting to 25 minutes, 1 hour meeting to 55 mins, etc. It will offer breather to your colleagues. Also, DO NOT ‘reply to all’ if it’s not absolute required.

Some useful links —

• Centers for Disease Control and Prevention (CDC)

1. COVID-19: Coping with Stress

• American Psychiatric Association (APA)

1. Working Remotely During COVID-19
2. Coronavirus and Mental Health: Taking Care of Ourselves During Infectious Disease Outbreaks

• World Health Organization (WHO)

1. COVID-19: Mental Health Considerations

• National Alliance on Mental Health (NAMI)

1. COVID-19 and Mental Illness Guide