Psychological Challenges with Remote Working

While we can meet our loved ones in person without masks, the pandemic brought some changes that have stuck. Remote working has transformed the workforce. Some companies have chosen a fully remote approach, while others are welcoming their employees back to the office full-time. Whether you’re struggling with remote working or considering a new position, here’s what you need to know about mental well-being and remote working. 

Mental Health Impact of Working Remotely

Undoubtedly, work can be a significant source of stress for many. Whether it’s a tight deadline or you’re feeling overworked, workplace stress is common. For some, remote working can blur the lines between home and work, with 47% of remote workers raising concerns about separating their jobs and personal lives. 

Remote working can increase feelings of isolation, especially for individuals who don’t have a strong social network outside of work. When you feel isolated, it can contribute to higher stress and impact job performance and motivation. 

Common Stressors for Remote Workers

Not being able to switch off, loneliness, and difficulty collobarating can be common problems when working from home. 

One of the biggest worries around remote working is staying home too much. Without a daily reason to leave the house, like going to the office, loneliness can be tricky to navigate. 

So, what are the psychological challenges of remote working? 

• Not seeing colleagues could contribute to loneliness and isolation 
• Difficulty in separating work and home can contribute to stress levels and burnout 
• Some remote employees feel like they are under surveillance and being monitored 
• The expectation to be constantly available can contribute to stress

Common stressors for remote workers include:

• Lack of office routine and built-in structure 
• Distractions at home
• Excessive technology use 
• Social isolation 
• Blurred work-life boundaries 

Remote work also brings all the normal stressors that come with a job. If you have poor management, a toxic work culture, or demands that are too high, these can all lead to work-related stress. If there aren’t processes in place to handle normal work pressures for your company’s remote workforce, it can feel very frustrating and isolating. 

Balancing Work-Life While Working from Home

Whether you work entirely remotely or go into the office for two days, balance is key. It’s essential to take a proactive approach to mental well-being and to create a work-life balance. 

Here are some tips to look after your mental well-being when you work from home: 

• Check your employer’s mental well-being support for remote and hybrid workers
• Build a social support system outside of work
• Set boundaries and try to separate your work and home space
• Have a proper lunch (not at your desk)
• Go for walks throughout the day, even for a quick five minutes around the block 
• Set a schedule and stick to your routine as you would in the office
• Communicate and collaborate with colleagues
• Avoid overworking if you can, and stick to your work hours
• Unplug after work
• Pay attention to your workspace and create an ergonomic environment 
• Don’t procrastinate around the house. 

While WFH can mean that you don’t have to drive or walk to work, it’s important to move your body throughout the day. You can encourage an active work environment at home in a few ways:

• Invest in a walking pad 
• Consider a sit-to-stand desk 
• Schedule your exercise routine 
• Get up every hour, go to the bathroom, or make some coffee 
• Stretch throughout the day or do some desk exercises 
• Get in a morning workout before you log on 

Remote Work and How to Maximize Well-Being

Naturally, there are pros and cons to working from home. The 2023 State of Remote Work report from Buffer shows people do believe that there are significant benefits to remote work. At least 98% of respondents would like to work remotely, at least part of the time, for the rest of their careers. 

Not having to worry about commute times, seeing the kids off to school, and having better flexibility are all pros of working remotely. One report found that firms that could work remotely part-time had the highest well-being.  

Flexibility is considered the top benefit of remote work. Whether it’s doing the school run or looking after elderly relatives, flexibility is essential for a healthy work environment. 

Employers also have a role to play in their employees’ mental health. Clear boundaries, regular one-to-ones, access to mental health support, a positive work environment, and clear progression contribute to well-being at work.

Maintaining a healthy work-life balance with clear boundaries is essential for remote workers. Staying focused when there are distractions at home, switching off at the end of the day, and not overworking are all challenges.

If you can manage your work-life balance at home, remote working offers mental health benefits, too. You can schedule a home repair appointment without taking leave and plan your work and home life more easily. The effects of remote work can be personal. Some individuals may thrive in a remote environment, while others crave the connection of an office.

Negative Impacts of Remote Work on Mental Health

A lack of in-person contact makes it easy to feel disconnected. Whether you work in a team or alone, if you feel isolated at home, it can contribute to anxiety and stress. 

Negative impacts of remote work on mental health include: 

• Difficulties staying motivated and feeling productive 
• Technology fatigue 
• Lack of appreciation and feeling recognized 
• Increased monitoring and feeling micromanaged 
• Fewer opportunities to socialize at work 
• Lack of face-to-face interactions 

Mental Health Resources for Remote Employees

Whether you run your own business or work with a team, balance is key to a healthy home work environment.

For more advice and guidance, check out these mental health resources:

• Employee Assistance Programs (EAPs): Many companies offer EAPs that provide confidential counseling and support services to employees. Contact your HR department to see what options are available to you. 
• Calm and Headspace: Mindfulness and meditation apps with breathing exercises, guided meditations, and stress management tips. 
• The National Alliance on Mental Illness (NAMI): If you’re looking for information on specific mental health conditions, NAMI offers a variety of resources for individuals and their families, including online support groups.

Contact Thriving Center of Psych

When you work in your home, there’s no physical boundary between your personal space and office. This can blur boundaries, making it difficult to switch off and relax. Remote working can contribute to feelings of isolation, stress, and burnout. Work-life balance is crucial for preventing these negative impacts. 

Therapy can provide valuable tools and strategies to manage stress, improve coping mechanisms, and enhance overall well-being. Our expert therapists can help to identify unhealthy patterns like overworking, constantly checking emails, and neglecting personal needs. 

If you’re struggling with persistent feelings of anxiety or work stress or need to talk to someone, we can help. Contact us today to book a free consultation. Take a step toward a healthier work-life balance and overall well-being.