Since the pandemic, the popularity of remote work has increased greatly. Around 35% of job vacancies available in 2020 involved doing tasks that could be done out-of-office, provided there's a stable internet connection.
Many new positions were also created in order to accommodate the new normal that lockdown restrictions imposed (https://hrmasia.com).
With so many things going on, many are living hectic lives and may have neglected their mental health in favour of a sense of success and productivity. The onslaught of work-from-home arrangements has some cons, including the fact that the line between where professional life ends and where personal life begins starts to blur.
It is important to be physically and mentally well and here are just some of the things remote workers can do to keep their mental wellness in check:
Try to be active
There has been a long correlation between exercise and a good mental disposition. For adults, a standard of at least half an hour of activity per day will do wonders for your mind and body (https://www.firstaidtraining.com.sg). This helps you improve your mood, boost your energy, and deal with stress more effectively. Cardio exercises like running and cycling are great examples of being able to get some physical activity in. If you prefer working out indoors, you can try yoga or HIIT as they typically don’t require too much equipment.
Make good posture a habit
Most people don’t associate posture with mental health but past research has actually shown that maintaining proper body alignment made people feel more confident while also being able to ward off negative emotions (https://www.totalwellnessmagazine.org). As remote workers spend the majority of their time sitting at their desks, it is important to invest in chairs and accessories that help you keep good posture. Getting a seat that offers lumbar support and cushioning will do wonders for you (https://www.painfreeworking.com). You can also try using a screen riser to help keep your monitor at eye level, lessening the possibility of a strain.
Set boundaries after work
As mentioned earlier, one of the biggest struggles remote workers face is the inability to set boundaries when it comes to working.
This leads to them suffering from burnout and exhaustion from constant stress.
Putting boundaries like saying “no” to certain tasks or only working the hours you need to will make a difference for your mental health (https://www.forbes.com).
The more you separate your work from your personal time, the more you will be able to find opportunities for other activities like hobbies and rest.
Speak to someone
For those who are struggling terribly while doing remote work, whether it be from the overwhelming amount of responsibilities or lack of social interaction, it may be ideal to speak to someone you know who can offer advice or even just a listening ear. But if you're experiencing extreme negative emotions or difficulties, it may be ideal to talk to people with training in psychological first aid. (https://www.firstaidtraining.com.sg). They can help guide you through emergency events and especially stressful ones as well. If you just want to be able to let off some steam through conversation, find a friend who is willing to hear out your problems. Just be sure to only share what you are comfortable with. Mental health is important now more than ever. For remote workers, these are just some of the things you can do to help ease your struggles.
Article was specially written for www.firstaidtraining.com.sg by Alison Woods