Keeping on Top of Your Mental Health While Working from Home

By now, we are all deeply-attuned to the physical and financial ‘ripple effects’ that a global-scale health crisis brings. But what about the unspoken impact of these changes on our state of mind? A pandemic isn’t just about a physical health issue – it’s a mental health issue as well.

Not a single one of us has been untouched by this pandemic. A nation-wide stay at home order has forced us to cut all-but virtual social ties with friends, family and colleagues, leaving us with more time than ever to sit back and reflect.

While this may serve as a blessing to some, those living with pre-existing mental illnesses such as depression and anxiety may find their conditions exacerbated by self-isolation.

Heavier feelings of stress and uncertainty as a result of job losses, pay cuts, financial hardships or difficult domestic situations can also trigger a drastic shift in our mental health baseline – causing serious repercussions on our personal and professional relationships.

With many of us working from home, it has become even harder to keep work separate from our personal lives and personal space. Many employees may find themselves starting earlier, finishing later and struggling to strike a balance between work and family commitments. This blurring of lines not only impacts our ability to be ‘present’ and productive, but it also takes a toll on our mental health.

Here are some simple strategies you can implement to maintain your mental wellbeing (and that of your colleagues) while working remotely:

• Ritualise the beginning and end of your work from home day by listening to the same song, or moving to a different room in your house at the same time every morning and evening. This will subconsciously differentiate your ‘personal’ time from your ‘work’ time.

• Maintain a daily routine where possible by staying active, eating regularly and healthily and keeping connected to family and friends – even if it’s just for a 20-minute phone or video call each day.

• Divide your day into manageable chunks by waking up at the same time, eating breakfast and implementing structure to your output of work by dedicating a few hours to one task (and finishing it). A greater feeling of control fosters calm, which will increase your focus and motivation.

• Remember to switch off, recharge and connect with yourself as well as your loved ones, and respect that your colleagues need to do the same.

• Keep in touch with your peers and look out for any changes in someone’s behavioural baseline – such as their tone of voice on a phone call, noticeable weight gain or loss on video calls, how they are keeping themselves entertained and their overall productivity levels. If you start to notice a slip in someone’s baseline – ask them how they’re doing.

• Keep perspective. These changes, however drastic they may seem, are temporary. Focus on the positive things you can do while working from home (such as upskilling or re-training) rather than the negatives. A little perspective can bring a silver lining to any situation.  

Ask for Help

If you or a colleague are struggling with negative mental health, seek support through online or phone counselling services to work through your concerns and become educated. Here are some useful links to get your started:

• BeyondBlue (the national depression initiative) – provides national leadership to increase community awareness, prevention and early intervention of depression and related illnesses

• Black Dog Institute – a not-for-profit, educational, research, clinical and community-oriented facility offering specialist expertise in depression and bipolar disorder

• Lifeline Australia – the peak body for Lifeline Centres which provide telephone counselling, and information, referral and associated services in local areas

• R U OK? – a not-for-profit that empowers individuals to meaningfully connect with the people around them and start a conversation with anyone who may be struggling with life

Image Credit: Everyday Health