Working from home has perks—no dress code, commute, or flexible work locations. However, it also comes with unique challenges that can lead to stress. To manage this stress, follow some helpful tips to set yourself up for successful remote work.

While working from home can be beneficial, it can also be stressful due to poor boundaries, lack of structure, distractions, and social isolation. If you're feeling overwhelmed, there are strategies to help manage your stress. Establish a consistent routine, minimize distractions, stay connected with friends, and take regular breaks to ease the strain.

What Is Stressful About Working at Home?

Research shows that remote work can reduce both psychological and physical stress. However, some people may feel unexpected stress once the novelty wears off due to unique challenges.

These stressors are different from long commutes or constant interactions but can still have an impact. Research indicates that remote workers often report high-stress levels.

• 41% of remote workers are highly stressed, compared to 25% of on-site workers.
• 42% of remote workers frequently wake up at night, compared to 29% of office workers.

Remote workers often struggle with blurred boundaries between work and personal life, especially with smart devices. They may also find it harder to unplug and end their workday than office workers. Additionally, setting up a home workstation and using various technologies can add stress.

Stressful Challenges and Ways to Handle Them

Working from home comes with specific challenges. Here are some familiar sources of stress for remote workers.

Lack of Structure

Working from home can lead to a need for more structure. You might need help to start and end your workday and take breaks or lunch, which can disrupt your work-life balance. Without a straightforward routine, it's easy to feel overwhelmed and unproductive. Establishing a consistent schedule and setting precise work and personal time boundaries can help maintain a healthy balance. Designating a specific workspace, setting regular work hours, and planning breaks are essential to create a sense of normalcy and structure.

Too Many Distractions

Remote work can come with many distractions, such as:

• Receiving deliveries
• Non-work-related calls and texts
• Social media
• Watching television
• Caring for pets
• Neighbourhood noises (gardeners, trash trucks, etc.)

At home, temptations are everywhere. For instance, after a challenging interaction with a client, you might be tempted to play video games instead of returning to work. To minimize distractions, create a dedicated workspace away from high-traffic areas. Use noise-cancelling headphones or background music to block out unwanted noise. Setting boundaries with those you live with and establishing "do not disturb" times can help you stay focused and productive.

Working From Home When You're a Parent

If you have children, working from home can be challenging. You'll need to manage childcare, work around their school schedule, and balance work and family life. This can be particularly tough when children are young or home due to school closures. Setting a schedule that aligns with your children's routines and creating a shared calendar can help manage expectations. Communicate with your employer about flexible working hours or split shifts to accommodate your parenting responsibilities. Having a support system, such as family members or childcare providers, can also be helpful to assist when needed.

Difficulty Setting Boundaries

Setting boundaries can be hard when working from home. Family, friends, and neighbors might forget you're working and ask for help or your time. They may even get frustrated when you say you're unavailable. It's crucial to establish clear boundaries by communicating your work hours and availability. Let them know that although you're home, you still work and need to focus. Consider using visual cues, like a closed door or a sign, to indicate when you will not be disturbed. It's also important to set boundaries with yourself, such as not checking work emails during off-hours, to maintain a healthy work-life balance.

Social Isolation

Working from home can lead to social isolation, which can affect motivation and productivity. To combat feelings of isolation and maintain motivation, it's important to maintain some level of social interaction during the workday. Schedule virtual coffee breaks or team meetings to stay connected with colleagues. Join online communities or professional groups related to your industry to network and discuss common challenges. Setting aside time for social activities outside work hours can also help maintain a healthy balance between work and personal life.

Reduced Physical Activity

Remote work often involves less physical exertion compared to working in an office. This decrease in physical activity can negatively impact sleep quality and overall mental health. Ensuring regular exercise and movement breaks throughout the day can help mitigate these effects and improve overall well-being. Consider incorporating short walks, stretching exercises, or home workouts into your daily routine. Additionally, standing desks or adjustable workstations can encourage more movement while working. Prioritizing physical activity and maintaining a balanced diet can improve sleep and enhance work productivity.

Tips for Managing the Stress of Working at Home

You're not alone if you're feeling intense pressure while working from home. Many tools are available to help manage stress. Here are some strategies to reduce overall stress.

Create a Routine

Creating a routine can help you manage your time and focus better on your work.

• Morning Ritual: Start your day by walking, stretching, or enjoying coffee or tea.
• End of Day Ritual: Put work materials away, take an evening walk, or light a candle.
• Morning Alarm: Wake up at the same time daily to prepare for your workday.
• Regular Lunch Time: Take lunch at the same time each day and unplug fully to enjoy your break.
• Move Around: Walk around your home, go outside, or do stretches during breaks.
• Spend Time Outside: Get fresh air and re-energize. Try a breathing exercise outdoors.
• Prioritize Tasks: Tackle the most challenging tasks first to avoid feeling overwhelmed.
• Use Technology: Use time management apps for better tracking and organization.

Experiment with your routine and adjust it for a few weeks to months.

Create a Dedicated Workspace

Avoid working from bed. Set up a dedicated workspace to help you mentally separate your home life from your work life. This can help you "leave work at the office" once you're done for the day.

Reduce Distractions

When starting work, silence your phone and turn off non-work-related notifications. If safe, consider listening to relaxing music or using noise-cancelling headphones.

Connect With Friends

Combat isolation by connecting with supportive individuals. Set up regular video chats or calls and add them to your calendar. Create a group chat to stay in touch throughout the week.

Reward Yourself

Break down tasks into smaller steps and reward yourself for completing them. Rewards can include:

• Taking a break
• Reciting a positive affirmation
• Checking the task off your to-do list
• Checking in with friends
• Stretching or doing a relaxation exercise

Find what rewards work best for you.

Get Comfortable Saying No

You may receive many non-work-related requests during work hours. It's okay to turn down requests if they interfere with your job. Setting boundaries helps you decide how to use your free time.

Protect Your Sleep

Quality sleep is crucial for overall well-being and practical remote work. Avoid screens late at night and practice good sleep hygiene to ensure restful sleep.

Practice Self-Care

Prioritize self-care to maintain a healthy work-life balance. Self-care activities can include:

• Regular exercise
• Meditation
• Yoga
• Reading
• Napping
• Listening to music
• Spending time with friends

When to Seek Help

Chronic stress can seriously impact both physical and mental health, increasing the risk of illness, cardiovascular issues, and mental health problems. If stress makes it hard to function at work or home, talking to a doctor or therapist is essential. Symptoms like trouble sleeping, excessive fatigue, sadness, anxiety, or loss of interest in activities might indicate a mental health condition such as anxiety or depression.

While working from home offers freedom, flexibility, and no commute, it also comes with hidden stressors. To improve work-life balance and well-being, focus on setting boundaries, reducing distractions, and practicing healthy habits to stay productive and stress-free.