Working from home (WFH) offers advantages for mental health, with 45% of remote workers finding it beneficial to their health, according to an RSPH study. [1]
WFH can enhance productivity, support mental wellness and provide flexibility. However, it requires care, otherwise remote working can lead to unintended consequences that negatively impact mental health. [2]
Research by RSPH revealed that those who switched to working from home after Covid-19 felt less connected to their colleagues. That’s not the only negative impact either, with lunch breaks resulting in more screen time for some, and an astonishing 80% of UK workers reporting that working from home has a negative impact on their mental well-being. [3][4]
What are the negative effects of working from home?
While working from home offers many benefits, it also comes with its own challenges. Prioritising your mental health is essential, and recognising common issues associated with remote working allows you to take steps to prevent and address potential problems.
Interestingly, many challenges tied to remote work have the potential to positively impact your mental health if managed effectively, highlighting the importance of finding a balance.
Some of the common negatives when working from home include loneliness, depression and a lack of boundaries.
Feeling isolated and lonely
Working from home can lead to feelings of isolation. It’s no surprise that you might feel disconnected from your team when you no longer see them, but the rapid rise of remote work since Covid-19 has created more ways to stay connected.
Be sure to incorporate human interaction as part of your day with video calls, making phone calls and staying in touch through Slack or email.
When everyone’s on the same page, communicating and checking in with one another, you can harbor a positive team mentality remotely. [5]
Feelings of isolation can also stem from how you arrange your working space. Nearly two-thirds of people working from their bedroom or sofa say that they feel disconnected from their colleagues. This emphasises the importance of creating a dedicated workspace to prevent negative effects of working from home. [1]
Risk of depression
Depression is a difficult illness to stay on top of regardless of where you’re working from. But we have become increasingly interested in how to monitor depression when working from home.
There’s been an increased rate of depression for those that have moved into a remote working format according to the National Library of Medicine. [6]
But why is this? It could be down to a number of factors that expand further than merely working from home such as other ongoings in life and also struggling to separate them from your work life.
Feeling of anxiety
Transitioning into working from home comes with major perks but the NHS highlights how it can also lead to stress and anxiety due to the uncertainty.
This could be down to the novelty, with many leaving their office during unprecedented times to work from home – but creating a team environment via remote tools and open communication could put your mind at ease. Any job-related insecurity should be addressed immediately, before uncertainty and anxiety worsen in the absence of support. [5]
Lack of boundaries
A lack of boundaries between work and family can cause burnout and exhaustion. When working from your home it can be difficult to compartmentalise work, house chores and family life. [7]
Taking Care of Your Mental Health When Working From Home
Let’s counter much of the negative effects with how we can manage remote work and use it as a vehicle to improve our mental health.
Setting boundaries
Setting boundaries as a remote worker is essential for maintaining a healthy lifestyle. Without clear boundaries work/life balance becomes blurred and this can lead to burnout.
Boundaries are essential in remote work, influencing every aspect of daily life. Setting clear limits with family, scheduling house chores and switching off from work at the end of the day is key to maintaining a healthy balance.
Ensuring comfort
An incompetent setup can cause repetitive strains and discomfort, reducing productivity in the process.
The ideal home office setup can transform your work life. Adding a comfortable chair, a separate workspace and ensuring that there is a good internet connection will improve your all-round mood and efficiency.
Staying connected
With feelings of isolation and loneliness being major drawbacks of remote work, it is key to stay connected with your team.
This includes video calls, emails, regular communication and phone calls. It’s important to have people to go to when you need them for work or other support.
Regular exercise from home
Staying active when working from home can improve work/life balance, make you feel more productive and prevent isolation.
It’s easy to overlook how much exercise we miss without a commute or movement in a traditional workplace. That’s why it’s even more important to incorporate exercise into our work routine. This can come in the form of standing desk exercises during work, desk exercises, yoga or a home workout.
Get enough breaks
Although it may seem counterintuitive, taking short breaks every hour can help avoid stress and boost productivity.
Being able to take breaks whenever you need to is considered one of the pros of remote working.
Setting time to go for a walk or run, or simply have a coffee break is vital. If possible, spending some time in the fresh air and in green space can do wonders for your mental health too. [5]
Embrace the benefits of remote working
Remote working can be a transformative process that not only boosts productivity but also improves your mental well being. Eliminating the commute, allowing more time with your family and offering a flexible schedule.
Here are the main benefits of working from home.
Striking the work/life balance
By setting boundaries between office and domestic chores or family and work, you can create the ultimate work/life balance.
There are major benefits for young families or those who wish to run errands – including being local to your home and being able to use breaks for family time.
No need to commute
Gone are the days of worrying about a two-hour commute. One journey on the train, bus or car could cost you four hours in a day. Working remotely allows you to skip the commute and get straight to work, giving you more of your own time during the morning and evenings.
This is a huge plus and can often go a long way to improving our mental health.
Getting on top of house chores
Despite the need to be mindful of balance and boundaries, there can be times when getting on top of house chores in between jobs or during a break can be beneficial.
This helps us feel more productive and again helps us win time back during the day. Loading the dishwasher or folding laundry during a quiet time in your working schedule or before a meeting can help eliminate domestic duties and free up more time in the evenings. [2]
Land your dream job
Remote working opens up more opportunities by removing distance as a barrier. Without the worry of commuting, you can cast a wider net. This means that you have more job options and your location is no longer an obstacle in landing your dream job.
This also applies to employers, who are now able to find talent by offering remote roles.
Key steps for good mental health when working from home
Let’s look at some of the takeaways for good mental health when working remotely.
- Stay connected with your team via online tools such as video calls and emails
- Set boundaries between work and domestic duties for the perfect work/life balance
- Stay active during your work day with desk exercises and making the most of your lunch break
- Take regular breaks whether that’s to stand or to grab a quick coffee
- Make the most of the benefits that come with working remotely
[5]
Sources
- Royal Society for Public Health. “Survey reveals the mental and physical health impacts of home working during COVID-19,” https://www.rsph.org.uk/about-us/news/survey-reveals-the-mental-and-physical-health-impacts-of-home-working-during-covid-19.html.
- NI Business. “Advantages and disadvantages of employees working from home,” https://www.nibusinessinfo.co.uk/content/advantages-and-disadvantages-employees-working-home.
- Nuffield Health. “Working from home taking its toll on the mental health relationships of the nation,” https://www.nuffieldhealth.com/article/working-from-home-taking-its-toll-on-the-mental-health-relationships-of-the-nation.
- BBC. “Is remote work worse for wellbeing than people think?” https://www.bbc.com/worklife/article/20220616-is-remote-work-worse-for-wellbeing-than-people-think.
- NHS. “6 simple tips to tackle working from home,” https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/simple-tips-to-tackle-working-from-home.
- PubMed. “Effects of telework on anxiety and depression across the United States during the COVID-19 crisis,” https://pubmed.ncbi.nlm.nih.gov/36662792/.
- Social Sciences and Humanities Research Council. “Outcomes of remote work from home and employee mental well-being: A scoping review,” https://www.sshrc-crsh.gc.ca/society-societe/community-communite/ifca-iac/evidence_briefs-donnees_probantes/ksg_evidence_briefs/kristman-eng.aspx.