Tips to Support Your Mental Health While Being Remote: A Guide for Employees and Managers
When COVID-19 took the world by storm, the workplace shifted from in-person to online in the blink of an eye. With no time to prepare, employees and employers alike struggled to create an engaging and productive virtual environment. The transition has been difficult for all, but for different reasons.
Employees and employers with young children are no longer able to benefit from the services of a caretaker or daycare. And those with school-age children have had to take on the role of tutor or teacher.
Those that thrive on social interaction have been stripped of their ability to physically connect with colleagues on a daily basis.
Those with difficult home lives now find themselves at home 24/7. They can no longer look forward to spending the majority of their day at the office.
Not-so-tech-savvy employees and employers have had to adjust to the technological world with little or no help.
Those of a lower economic status do not have access to the necessary technology and resources that are present in the office.
Learn how to make your online meetings accessible and inclusive
How Has Working Remotely Impacted Mental Health?
Working remotely has had an enormous impact on mental health. Employees are experiencing more anxiety, depression and overall fatigue.
According to Kaiser Family Foundation, 42% of essential workers and 30% of nonessential workers reported symptoms of anxiety or depression.
Furthermore, 25% of essential workers and 11% of nonessential workers reported starting or increasing substance use.
Mental Health Tips for Employees
If you’re having trouble keeping your mental health in check, there is no reason to be ashamed. Here are some tips to help you thrive while working virtually during COVID-19.
Create a Routine
Contrary to popular belief, routines do not have to be strict, and every minute of your day does not need to be scheduled. When creating a routine, remember to include time for a break, nap, meditation session and other relaxing activities to balance out your workday.
It’s important to create a routine that you will actually stick to, so start with the basics (e.g., work, children, animals) and build your way up. A routine can be particularly helpful if you have a flexible schedule and are looking for more structure.
Set up a Home Office
If you have the means to purchase a wide desk, ergonomic chair, printer and other office furniture and supplies to create your very own home office, go for it! It will provide you with a sense of normalcy and make it easier to focus on work. If you aren’t able to purchase home office furniture and supplies or simply don’t have the extra space, no worries. You can work with what you have, whether that’s the dining room table, a small corner of your living room, a foldable chair and so on.
First, focus on the essentials, a flat surface to type or write on and a chair. Then, dress them up.
Add a pillow or small throw to the chair to make it more comfortable, grab a cup and make it a pencil holder…innovate! The bottom line is that a designated workspace will ensure that you are productive.
Move Your Body
Living a sedentary lifestyle can be tough on the human body, so it’s important to get up and move every so often. If a full workout routine sounds daunting, or you don’t have your very own home gym, there are other ways to get moving.
A walk, run, bike ride or yoga session will do the trick. Working out can relieve stress and help those with anxiety and depression.
Work Better Together
If you’re grappling with productivity while working alone, try working alongside whomever you live with. Set up a communal workspace and motivate each other to be productive. If you live alone, schedule a virtual work date with family, friends or colleagues.
Know Your Limits
There is nothing wrong with saying “no” every now and then, especially when you are trying to protect your mental and physical health.
Set boundaries with your colleagues, clients or boss and kindly let them know that you are unavailable outside of your work schedule. Not only will you gain their respect, but you’ll thank yourself.
Make Time for Your Loved Ones
Before the pandemic it was difficult to balance a work life and a social life. Now, it’s twice as difficult and arguably twice as important to balance the two.
For those who can safely be around loved ones, make time for them. Have a meal together, play a game, take a walk or run an errand together. If you cannot safely interact with loved ones, go virtual. FaceTime, Google Meets, Zoom and various other video chat platforms can make all the difference.
There are also websites like Let’s Roam that allow for fun in-home activities like scavenger hunts and game nights. Remaining connected can greatly improve your mental health and the mental health of those around you.
Take a Technology Timeout
Despite being a helpful tool for staying connected, scrolling through social media or watching the news can have a negative impact on your mental health.
You may compare your situation to that of others and wonder what you’re doing wrong. Not everyone lives the life they portray on social media. And while it’s smart to stay up -to -date on the state of the world, consuming too much news can be overwhelming and lead to burnout.
Mental Health Tips for Leaders
As a leader, the inability to interact with your employees face -too- face may have you feeling helpless. Rest assured, that is not the case. There are numerous ways to support your employee’s mental health from afar. Here are some tips and signs to watch out for.
Stay Connected
Connect virtually in ways that are non-work related. Most companies have turned to Zoom and Slack to maintain communication.
These technologies can be used for informal hangouts and conversations as well. If your company uses Zoom, you can connect to Jackbox.tv and play a variety of games with your staff. If your company uses Slack, consider creating a channel for sports, cooking, nature and the like to encourage social interaction.
Organize Team Building Activities
Bonding virtually can be difficult, so you’ll need to think outside of the box. Host a workshop, icebreaker activity or virtual escape room via Zoom to engage employees and create a welcoming social atmosphere.
Check-In
It’s a helpful practice to check-in with employees when they are having a rough time. However, checking-in with employees daily or weekly, even when they’re doing fine, provides a greater benefit.
It allows you the opportunity to notice potential red flags, and address them, before your employee reaches a low point.
Encourage Breaks and Self Care
Your employees may not feel that it’s okay to take time for themselves unless you tell them that it is okay. Encourage breaks, time for self-care and mental health days so that employees can bring their best selves to work.
Provide Resources
Your employees are multifaceted people facing a variety of issues that impact their mental health. It’s important that you provide resources that speak to them.
Intersectionality is key, search for resources that address people with disabilities, people of color, the LGBTQ+ community, parents etc.
Look for the Signs
Sometimes employees slip through the cracks, therefore it’s important to keep an eye on them. Warning signs include withdrawal, mood changes, unusual behavior, nervousness, difficulty functioning and so on.
Check out this list of warning signs and symptoms from the National Alliance on Mental Illness.
Resources for Employees and Leaders
Phone Hotlines
All hotlines are free, confidential and available 24/7.
Veterans Crisis Line – Responders from the Department of Veterans Affairs are available to call, text or chat around the clock with veterans and their family members.
National Domestic Violence Hotline – The NDV hotline provides local resources and a safety plan for those experiencing domestic violence.
National Suicide Prevention Lifeline – The Lifeline offers support, prevention and crisis resources for those in need.
LGBT National Hotline – With additional youth and senior hotlines, the LGBT National Help Center is ready to provide support, affirmation, respect and acceptance for all.
Websites
Articles
How to Keep Your Mental Health in Check When You Work from Home
Working from Home: A Checklist to Support Your Mental Health
Mental Health for the Win
While it’s natural to experience ups and downs with regard to mental health, it’s crucial to monitor our emotions, particularly during turbulent times.
As an employee, know that you are not alone. Your colleagues are more than likely experiencing similar struggles with regard to mental health. If you feel comfortable, reach out to them and create an emotional support network where you can depend on one another.
As a leader, take note of your employees’ behavior and introduce ideas that will promote healthy engagement and productivity. And be sure to check-in with yourself every now and then. It’s difficult to support the needs of others when your own are not being met.
All in all, be transparent with one another, support one another, and be kind to one another during these remote times.
