Ten Tips on looking after your mental health while working from home during covid19.

By Dr Nicola Cogan, Clinical Psychologist / Lecturer, University of Strathclyde & Dr Liza Morton, Counselling Psychologist

Working from home (WFH) as a public health measure in response to the pandemic has been a crucial factor in mitigating transmission of the virus, yet this has not been a choice for organisations or employees. In response to the COVID-19 pandemic, many corporations and governments have strongly encouraged workers to WFH. A YouGov poll revealed that in April 2020 52% of working adults were working from home during the lockdown; nearly 9 times as many compared to 2019.    Yet, the impact of this unplanned shift in work culture on mental health is unclear.  Several health risks of WFH have been identified including environmental, psychosocial and behavioural factors. This can include musculoskeletal injury from not having a suitable work station, social isolation and increased alcohol consumption.  We have developed these ‘Ten Tips’ to support your mental health whilst WFH during the Covid19 pandemic.   

1. Routine and structure to your day: It is important to be proactive and plan your working week ahead, where possible, to ensure that you take time to schedule in screen- breaks, relaxing activities, physical activity and time for family and friends.
2. Recognise the signs of burnout: Burnout which includes emotional exhaustion, feeling more negative about others and a reduced sense of personal accomplishment has increased during the current pandemic.  Burnout is associated with increased anxiety, depression, sleep problems, alcohol consumption, impaired memory, neck and back pain.  Yet, Burnout is preventable when workplaces and employees take a pro-active approach to protecting mental health and wellbeing.
3. Social support at work is associated with greater satisfaction and wellbeing yet studies suggest one of the biggest reported challenges of WFH is difficulty collaborating and communicating with colleagues.  Make the most of technology, not just for official meetings, but to ‘virtually pop your head around the door’.  Remember, the additional stressors we face can be quite different ranging from living alone and feeling isolated to juggling home schooling and managing multiple interruptions during meetings.  This can understandably put pressure on relationships with colleagues, it is important we are mindful of this to maintain healthy working relationships.
4. Organisations have a role to play in protecting employee mental health too: Organisations can support employees by reducing high levels of subjective work pace, addressing conflicting demands, building trust in management and making staff feel appreciated to improve employee job satisfaction, resilience and wellbeing while reducing the risk of burnout and mental health problems.  This is in everyone’s interest considering that even pre-pandemic stress accounted for more than a third of all cases of work related ill health and almost half of all working days lost due to illness (HSE Gov Stats).
5. Reduce online fatigue: the emotional and physical drain caused by video conferencing which has been reported during the pandemic.  A recent study at Stanford University by Prof Bailenson recommends coming out of the full screen option to avoid excessive amounts of unnaturally close-up eye contact,  hiding 'self-view' which can be taxing and increases self-criticism and using at least some 'audio only' meetings to reduce the 'cognitive load'. Try to avoid scheduling back to back meetings, factor in ‘micro breaks’ (e.g. 10 minute breaks) between meetings to step away from the screen, stretch your legs and grab a cuppa and consider ‘meetings free’ days.
6. Boundaries: Studies reveal that when WFH people describe having difficulty shutting off. Try to separate work from home – a separate room is ideal, but if not possible, create a workspace in a quieter area and use online work calendars to note availability try sticking to your work hours as possible.  Try to work from a desk and chair to protect your neck and back and if you are working in the same room that you sleep in don’t work from your bed and cover anything associated with work before going to sleep. 
7. Keep moving and stay healthy: reduce period of prolonged physical inactivity with micro breaks, ‘walk and talk meetings’ or using ‘standing desks’ and make sure you are keeping up a routine for healthy eating, hydration and sleeping.
8. Acceptance of uncertainty: worry creates an illusion of control but feelings of distress are normal during abnormal times. Try to find healthy ways to express how you feel such as speaking to others, writing it down or crying it out.  There are lots of evidence-based ways to cope with stress such as Mindfulness, Relaxation Techniques, Breathing Exercises, Distraction and by scheduling pleasant events (see link below).
9. Planning and preparing for return to office: it is natural to feel anxious about going back to work as with any extended time away.  Meeting up with colleagues more informally, as restrictions allow, beforehand might help.  A virtual tour of the new office plan with details about any other changes will help you to plan for going back.
10. Access support if needed: Remember you are not alone. There is plenty of support available, speak to your manager, union or GP.  Further, there are lots of quality online resources that are free to access – see: Over 50 Mental Health and Wellbeing Links 

'I’ve really missed the informal conversations with my colleagues and the social aspect of work… speaking to colleagues from out with my team who I used to speak to when I saw them in the office but do not need to speak to as part of my role'

See our University of Strathclyde webpage for updates about CPD events, including webinars on Mental Health & Working From Home and Trauma Awareness. 

See also our  10 tips to protect your mental health in a time of coronavirus

For more information, contact:

• Dr Nicola Cogan, Consultant Clinical Psychologist / Lecturer at The University of Strathclyde (Nicola.Cogan@strath.ac.uk)
• ​Dr Liza Morton, Chartered Counselling Psychologist (drlizamorton@gmail.com)