by Scott Faulds

Over the past few weeks, we have all had to make massive changes to the way we live our lives in order to protect ourselves and those around us from Coronavirus. From the closure of gyms to the socially distanced queues outside of supermarkets, it really is impossible to imagine a single aspect of our daily lives that has not been altered in some way. Until a viable treatment or vaccine is found, it appears that we will need to get used to this, “new normal”, with social distancing measures likely to be in place for the foreseeable future. As a result, many of us are now coming to terms with working from our homes for an indefinite period of time.

The sudden shift from working in an office to working from home has required many of us to quickly adapt and get to grips with new ways of working, such as conducting meetings virtually via Zoom. A survey conducted, during the first two weeks of the UK’s “lockdown” by the Institute for Employment Studies, has found that workers who are new to working from home are more likely to be experiencing poor mental health and 50% of those surveyed are now no-longer happy with their work-life balance. Additionally, the survey revealed that a majority of workers are concerned that they are no longer getting enough exercise and have reported a variety of new physical health issues, such as loss of sleep; back/neck pain; eye strain and headaches. 

The issues raised in the Institute for Employment Studies survey are concerning, especially when it is not clear when we will be able to return to our places of work. Therefore, it is vital that we consider what actions we can take to ensure that we are able to successfully work from home, without compromising our physical and mental health. 

1. Routine

Although working from home can be challenging there are some benefits, such as significantly shorter commutes to the office, which allows us to have a little bit longer in bed. Even though it may be tempting to get up at a different time each day and get straight to work, this irregularity in your normal day-to-day routine may be having a negative impact on your mental wellbeing. 

Research has shown that sticking to a daily routine can help to reduce stress and alleviate anxiety. Therefore, even though we may no longer have as long a commute to the office, ensuring that you are waking up and getting ready for work at a regular time each day, can help to put you in the right mindset to have a productive day. 

Although it might seem like a good idea to stay in your pyjamas all day, getting dressed for work (even putting on informal clothes) helps us to psychologically prepare to start our working day. Consequently, getting changed back into comfy clothes at the end of the workday can have the opposite effect and help us enter a more relaxed state of mind. The simple act of changing our clothes can help to create a mental separation between work and home, which is important when our physical environment remains the same.

2. Breaks

Ensuring you have a good routine is clearly important when working from home. However, being sedentary and staring at a computer screen all day can negatively impact your physical and mental health. Taking regular breaks, even just to make a cup of tea, can help to break up the monotony of the working day. Research has shown that frequent short breaks are more beneficial than less frequent ones, and can improve your overall productivity. In particular, it is important not to eat lunch at our desks, as research by the University of Surrey has found that food eaten whilst you are distracted does not fill you up and can lead to overeating.

Although our morning commutes may sometimes be annoying, they did at least ensure that we were leaving the house once a day. Breaking-up your working day by doing some exercise, such as going for a short walk or following an online exercise class, can help to improve your mood. Regular exercise has even been proven to boost the body’s immune system.

3. Boundaries

Undoubtedly, working from home does involve some degree of boundary blurring between our places of work and our homes. For many this has translated into working longer hours and feeling less rested and more anxious throughout the day. As previously discussed, the physical act of getting ready and commuting to work allows our brains to shift from “home” to “work” mode. Setting out clear boundaries regarding when, where and how we work is vital to maintaining our wellbeing and maximising our productivity.

For example, although it may be tempting to work from your bed or couch, these areas are predominantly associated with relaxation. Blurring the lines between work and home in these spaces may reduce your productivity when you are trying to work and prevent you from relaxing when work is over.

Additionally, working from your bed or couch may cause you physical health problems. If you have to sit in front of a computer for an extended period, the NHS advises that you should be sitting in a chair which supports your lower back, your feet should be on the floor and your screen should be at eye level.

Final thoughts

Working from home for an indefinite period of time may not be ideal, however, it is vital in order to stop the spread of the Coronavirus. During this period of uncertainty, it is important that we look after our physical and mental health and recognise the ways in which we can improve our “new normal”.

Although it may be tempting to work from the couch in our pyjamas, research has shown that in order to maintain our wellbeing, it is vital to retain a sense of division between our home and work lives. Therefore, we can protect our wellbeing and ensure we remain productive through following a regular routine, taking frequent breaks when required and ensuring there are clear boundaries in place between home and work.

If you require any advice regarding how to work from home, you can find useful resources at ParentClub.Scot and on the NHS website.

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