Some common feelings you might be experiencing are:
To help combat this, here are some tips to protect your mental health when working from home.
Set up routine and structure for your workday — create boundaries between ‘work time’ and ‘home time’
Set a routine as if you are going into the office, with a regular start time, and finish time, and a structure for your day, with breaks and exercise scheduled in. This will help you maintain a strong boundary between work and home life, minimise the possibility of work intruding into your family time, and help you switch off from work at the end of the day. Creating cues, such as getting changed into your work clothes at the start of the day, and out at the end, can help with this.
Create a specific place in your home where you work (avoid your bedroom)
Studies show that working from home can interfere with sleep, especially for people who find it difficult to switch off from work. Avoid working in your bedroom if possible. It will then become associated with being alert, awake and switched on.
Stay connected with co-workers and your manager by scheduling regular virtual or phone meetings
Because everyday encounters with colleagues don’t spontaneously happen when we’re working from home, we need to be proactive in organising meetings and social connection to maintain positive relationships. Staying connected with others will help to reduce stress levels, help you feel less isolated, and stay productive. It also helps you communicate with your manager or employees to keep them informed of what you’re working on.
Try a digital detox in the evenings
Technology makes it easier to stay connected 24-7, but the downside is that it can make it difficult to switch off, and separate work and home life. Try a digital detox to help you switch off from work, so you can spend quality time with your family, or do the things you want to do.
Try and get outside at least once a day
If you’re not stuck in self-isolation, try to get outside at least once a day. Go for a walk, get some fresh air, and sunshine. If you are in isolation, go out to your garden or walk up and down your driveway or go out onto your balcony and enjoy fresh air.
Focus on the silver linings
Working from home can have many benefits. It can improve productivity, reduce distractions, reduce stress, improve work satisfaction, lower the time (and cost) you spend commuting, give you greater sense of control over your workday, and can even help to avoid challenging colleagues!
Don’t forget the other helpful actions for maintaining positive mental health
If you need more tips, skills and strategies, consider asking for help from your employee assistance provider if you have one, do an online program, or seek help from a professional. There are also range of free or low-cost digital mental health tools that are available in Australia that can help for mental health. The Australian government is now supporting psychologist sessions over the phone or video, allowing some members of the public to access bulk-billed sessions.
Here is a list of helpful online resources and digital tools: