Working from home can offer an improved work-life balance that some people find better supports their physical and mental wellness. For others, there is a risk of increased anxiety when working from home due to isolation. If you have found that your anxiety has increased since working from home, try these top tips to better manage your stress levels.
1. Avoid junk food
There’s evidence of a link between high levels of junk food consumption and poor mental wellbeing. Refined carbohydrates commonly found in junk food cause dramatic fluctuations in blood sugar levels. This can have a significant impact on energy, mood, and anxiety. Try to limit your consumption of processed, high-fat and high-sugar foods to better manage your anxiety.
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A major benefit of working from home is having access to your own kitchen, but a risk is that you’ll snack on unhealthy foods if you fill your cupboards with them. Make sure you have plenty of fresh fruit and vegetables on hand if you tend to graze. Prepare breakfasts and lunches that have a healthy source of protein and complex carbs. This will help you feel full and satisfied without causing dramatic fluctuations in your energy levels.
2. Take regular breaks
Many remote workers have difficulty taking adequate breaks throughout the workday. 60% of people who work from home feel guilty when they take breaks, and 30% don’t take a lunch break at all.
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Fear of poor productivity is a common reason for skipping breaks. Without a manager or colleagues in the same workspace as you, it’s easy to worry that you’re not keeping up with the rest of your team. Breaks are essential for managing stress. Giving your brain regular opportunities to switch off from work helps to prevent burnout. We tend to be less productive and more anxious when we don’t take adequate breaks.
To better manage your anxiety, make sure you actually take the breaks you’re entitled to. It’s particularly helpful to leave your workspace and spend time in a different room or zone in your home during your breaks. If possible, go for a quick walk to get some fresh air and a change of scenery.
3. Connect with colleagues
68% of people feel it is somewhat important or very important to have social connection throughout their workday. It can be tough for remote workers to get as much social connection as those who work in the office with their colleagues, and this can cause a host of problems.
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Firstly, social isolation and loneliness can contribute to low mood and anxiety. Secondly, poor connections can make it difficult to ask for help or support from colleagues, which could lead to anxiety around performance. Thirdly, when you don’t interact with colleagues regularly you can struggle to see how your performance compares to that of others, which could contribute to imposter syndrome and subsequent anxiety.
It’s important to connect regularly with your colleagues via calls and video meetings in addition to email. If your workplace organises remote social events, it can be really helpful to take part in order to build your professional relationships and increase rates of social connection.
Enjoy the benefits of remote work without anxiety
If you can successfully manage your anxiety, remote work can give you more freedom and flexibility to socialise, exercise, maintain a healthy diet and indulge in your favourite hobbies. All of these factors contribute to good mental health and overall wellbeing.
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