Working from home, especially for extended periods, can seem like a dream come true for many people. Some studies have even shown that individuals who work remotely feel more productive and less stressed. However, according to the American Psychology Association, prolonged working from home in isolation can have numerous adverse side effects on your mental and physical health, such as sleep troubles, depression, mental burnout and more.
These stressors can be increased if you find yourself in a situation where you are working from home while also having a child/children to take care of. Managing your work responsibilities while caring for young children can take a toll on your mental and physical wellbeing. You can use this information to guide you so you can take care of your mental health while working from home.
Have a routine or schedule
It can be easy getting into a habit of not working when you are sitting around at home. Many distractions can quickly get in the way of productivity.
Having a schedule helps create a sense of normalcy as if you were in an office setting and allows you to be more focused and structured in your tasks throughout the day. It is also vital when working from home to schedule time for breaks that take your eyes away from your screen. Studies show that excessive time looking at computers and mobile phone screens can impact your body’s sleep and wake cycles.
It is also crucial for children to understand and follow a sense of structure and routine. Just because you are working from home does not mean that typical school night rules don’t apply. Maintaining a regular daily schedule of waking, eating, working and relaxing helps eliminate confusion.
Designate a workspace and a play space
Setting up an area at home that is dedicated to work helps alleviate feelings of stress and anxiety, especially if you find a location that is quiet and free of distractions. Consider upgrading that designated area to help better improve your productivity and overall wellbeing. Try to find a wide table or desk, and get a comfortable chair or an extra monitor if it can help you feel more productive.
Separating any play area your child/children may have away from your designated workspace is also important. Having both areas in the same place or even the same room can make it difficult for you to concentrate on your work or playtime when needed.
Move around
An often-overlooked part of working from home is taking time during your day to get up and be active. Exercising, even for just 20 to 30 minutes a day, can help eliminate stress and anxiety by releasing endorphins into your body that help trigger feelings of positivity and happiness.
If you can, try to go outside for your daily dose of Vitamin D to help your body produce more serotonin, one of your body’s neurotransmitters to help regulate your mood, happiness and anxiety. It’s essential for children to be able to be active because it helps strengthen their growing muscles and bones and is a benefit to their mental health as well. Research shows regular physical activity increases confidence and helps manage anxiety and depression. It can also help boost a child’s self-esteem and overall cognitive abilities.
Stay in contact
Maintaining contact with coworkers while working from home is especially helpful when something gets stressful, or you need to blow off some steam during the workday.
Reaching out and speaking with co-workers when you’re working from home, even if it is just a simple instant message, is a simple way to help combat the feelings of isolation or loneliness. Also, be sure to ask for help when needed. Reach out to a friend, family member or even a trusted neighbor if you find it too challenging to balance your work and caregiving responsibilities.
If you do find yourself struggling to find balance working from home while being a caregiver, reach out to your EAP/MAP for additional resources and referrals.