When it’s not done correctly, remote work can lead to isolation and burnout. One study discovered that 82% of remote tech workers in the U.S. feel burnt out. These tips can help you avoid burnout and keep your mental health in good shape.
Embrace Change
Change doesn’t always feel like a good thing at first. But somehow, it normally ends up stretching us for the better. If you’re struggling to deal with the changes in your life, make a list of good things that have happened because of this change — such as more time with family because you no longer have to commute.
It might also be helpful to regularly make small changes (walk a different route, dye your hair, pick up a new hobby) so you’ll be more comfortable with the big ones. And finally, look for all the ways this change is making you into a better and stronger person.
Exercise Or Stretch Daily
Daily exercise helps both your body and brain function at their top level. Aerobic exercise can improve your memory, boost your concentration, and help your mental health.
Stay active by going for a walk, run, or bike ride every day. You can also do strength training workouts at home or simply incorporate movement into your day by getting up from your desk once every hour.
If you’d rather do a low-impact, more relaxing workout, try stretching every day instead.
There are dozens of free yoga and workout classes available online that are designed to be done in the comfort of your own home.
Practice Meditation
Meditation can increase your attention span and help improve insomnia, among other benefits. If you’ve never meditated before, don’t worry! All you need is a quiet space.
Set a timer and sit down, focusing on your breathing. Any time your mind starts to wander or race, bring your attention back to your breath.
Avoid Overworking
When you work from home, it can be all too easy to never stop. 52% of remote tech workers in the U.S. actually work longer hours than they did in the office. How can you separate your work life from your home life when they’re in the same physical location?
Focus on your most important to-do’s so you can feel good about accomplishing essential tasks. Try not to do too many around-the-house tasks during the day, or you may be tempted to keep working at night because you didn’t get “enough” done. And don’t check your work email in the evenings or on the weekends.
This is also where dressing in real clothes and creating a designated workspace can help. When you get dressed and go to your office (even if that office is just downstairs), you’re at work. When you’re finished working, you close your door to the office and put on comfortable clothes.
Recognize Your Needs
Your mental health is your responsibility. Identify what you need to feel balanced.
Are you an extrovert? Seek out opportunities to be with people, such as phone calls throughout the day, coffee with a neighbor, or dinner with a friend. Do you feel anxious being cooped up inside? Get out for daily walks.
Self-care looks different for everybody. Figure out what you need to feel good and then do it.
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