Helpful Tips for Managing Stress while Working from Home
The COVID-19 pandemic shifted 88% of organizations worldwide to mandate remote work in 2020. As many individuals are beginning to turn their attention toward 2021, employees who went abruptly from working full-time in an office setting are beginning to wonder what will happen in 2021 (Marinova, 2020)? Nearly two-thirds of U.S. workers working remotely during the pandemic would like to continue full-time after the pandemic or adjust to a hybrid schedule integrating working in the office and at home (Brenan, n.d.).
Many articles have researched the positive sides of working from home which include a better work-life balance, less commute stress, greater independence, improved inclusivity, an increase in savings, and increased productivity and performance (Courtney, 2020). While it's great that we now have proof that an office setting isn't required to deliver high-quality work, how can employees manage the stress of working at home long-term?
Increased stress related to working at home includes decreased resilience, an increase in mistakes, and using language that is more negative and emotional (Murphy, 2020). This stress can be caused by the fact that working from home provides numerous new challenges related to a mobile work environment, including a higher reliance on smartphones and laptops, greater social isolation, and interrupted sleep schedules. Remote workers often report that the lack of structure, the numerous distractions, the social isolation, and the difficulty of setting boundaries create a lack of focus and are the main reasons for the increased stress (Scott, 2020). While many articles will tell you to set a schedule and prioritize sleep, there are other ways to prepare for remote work in 2021, including creating an accountability group to stay connected, creating an after-work ritual, and tips for staying motivated.
Create an accountability group: The last thing we all need is another zoom meeting with our manager. However, creating an accountability group built of supportive colleagues and fellow remote workers can reduce isolation and boost productivity. These groups can be set-up via a text group, daily zoom meeting, or more to help reduce isolation and build relationships (Scott, 2020). It's up to you and the group to decide how each meeting should be structured. Are you going to set daily goals? Is this group where you pitch new ideas or challenges that you are encountering to brainstorm solutions? Or utilize this group as purely a social hour at the end of your day to share what you are most proud of and to help transition you from work to home?
Stay motivated: Setting reasonable expectations of what you really can achieve is one way to keep yourself motivated to achieve goals. Make sure your daily routine is filled with a structured amount of productivity time and time to relax. Practicing gratitude for your employment is also a way to convince yourself that you have a purpose and a reason to continue your work (Loehrke, 2020).
Set up an after-work ritual: The commute home once was filled with phone calls, podcasts, and new music to help our brains transition from work to home, but now that the dining room is also the board room, we lack the space between activities. Setting up an after-work ritual will signal your brain that "Work is Over" and allows you to create some healthy boundaries around work as a result. As a part of the after-work ritual, establish a phrase for yourself to utter if a work-related thought comes to your mind after the ritual (Duffy, 2020)
In these uncertain times, it’s essential to focus on your health and your work despite the unprecedented circumstances and the constant need to adjust and respond to new challenges. As you plan to work remotely in 2021, remember that we are all out of the honeymoon phase of working remotely and seeking sustainable solutions to manage stress and our livelihoods. Establish an accountability group that will help you stay productive, relaxed, goal-oriented, and healthy.
References
Brenan, M. (n.d.). COVID-19 and Remote Work: An Update. Retrieved from Gallup: https://news.gallup.com/poll/321800/covid-remote-work-update.aspx
Courtney, E. (2020, June 1). The Benefits of Working From Home: Why The Pandemic Isn’t the Only Reason to Work Remotely. Retrieved from flexjobs: https://www.flexjobs.com/blog/post/benefits-of-remote-work/
Duffy, L. F. (2020, March 31). Managing Stress and Emotions when Working Remotely. Retrieved from MIT Sloan Management Review: https://sloanreview.mit.edu/article/managing-stress-and-emotions-when-working-remotely/
Loehrke, V. B. (2020, May 13). Working from home during the coronavirus pandemic: How to cop. Retrieved from USA Today: https://www.usatoday.com/in-depth/news/2020/05/08/working-from-home-during-coronavirus-tips-to-cope-reduce-stress/5177086002/
Marinova, I. (2020, November 21). 28 Need-To-Know Remote Work Statistics of 2020. Retrieved from Review42: https://review42.com/remote-work-statistics/
Murphy, M. (2020, April 23). Three Warning Signs That Your Remote Employees Are Starting To Crack Under The Stress Of Working From Home. Retrieved from Forbes: https://www.forbes.com/sites/markmurphy/2020/04/23/three-warning-signs-that-your-remote-employees-are-starting-to-crack-under-the-stress-of-working-from-home/?sh=641c2d782237
Scott, E. (2020, March 17). How to Handle the Stress of Working from Home. Retrieved from Verywell Mind: https://www.verywellmind.com/the-stress-of-working-from-home-4141174
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