As we crawl into the seventh month of working from home for many people in office-based employment, we’ve reached a point now where the pros and cons of home as your workplace have reared their heads.
Whilst some may see it as marvellous that they no longer need a dog sitter or a two-hour commute, others are (quite literally) locked into the lack of separation between relaxation and work.
A report by the British Contract Furnishing Association (BNCFA) revealed that:
- Working from home has led to reports of higher stress levels from colleagues, with loneliness and tech issues being two key problems
- Nearly half of employees working from home feel pressured to show how hard they are working and work longer hours
In cases that loneliness is less of a problem, inadequate office setups and having children also in lockdown from a closed school can be an enormous burden on your anxiety levels. How can you be expected to be a teacher, parent and a full-time employee with only twenty-four hours in a day?
With all these stresses in mind, we have put together a few tips to help you to cope with this extended stay at home:
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Try to keep the room you work in separate from the rooms you relax in
Working in your bedroom or in the living room – usually places associated with rest and relaxation, is an idea best avoided. If you spend the entire day working in the room you then intend to settle down in for the evening, then you are not getting the separation between the working day and your free time. If possible, try to set up in a spare room, or at least one you spend the least amount of time in.
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Have the right work setup
Shot of a monitor when you’d normally have two? No proper desk or chair? Speak to your employer. You should have everything you need to work at home safely and effectively, just as you would if you were expected to work in any normal office where a workspace assessment would have been undertaken.
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Give yourself adequate breaks
We are humans, and breaks in the office are essential. Make sure you take your contractually-obligated breaks away from your computer, and preferably in a room you feel comfortable in.
A biscuit with your morning cuppa is unlikely to kill you, but just try to make sure you’re not sat there with the packet by your side as you drain it of its innards for the fourth time in the week. Eating out of stress or boredom is never a healthy thing to do.
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Eat a proper lunch and try to get out and stretch your legs
You’re at home, so your lunch isn’t restricted to the sandwiches you used to take into work or whatever they had left in Tesco. Have something prepared for yourself that you would actually like to sit down and eat. Once you’ve done that, try and get out for a walk for half an hour – you’ll probably bump into a familiar face whilst you’re out, and you’re also taking in some fresh air as well as getting some exercise.
At home with the dog? He or she will appreciate a nice walk at lunchtime too. Spend a bit of time with the pets in your life and get some fresh air together. If you have housebound pets, give them a bit more of a fuss instead!
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Work your contracted hour wherever possible
Yes, occasionally some disaster will befall your working day or you’ll be running up against a tight deadline, but don’t talk yourself into sitting at your computer all day and all night. Log yourself off at the end of the day whenever you can and go and do something else!
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Keep to your private commitments
Within local regulations, make sure to keep to your family or social commitments. Don’t trap yourself in your home/work cycle and make sure you get the social interaction you need, as this can vary massively between individuals – some need it more than others.
Following on from the previous point – make sure you make the most of your days off. Don’t be tempted to do ‘overtime’ just because you’re all set up for it. Remember: “All work and no play makes Jack a dull (and stressed!) boy.”
Just because you don’t have a two-hour commute to work doesn’t mean you are then free to go to bed at 2am to get up at 8am. Make sure you have a healthy sleeping routine, with as much sleep as you know you need to function properly throughout the working week. Wind down before bed, have a nice soak in the bath and avoid screens and phones as much as possible during this time.
Taking all of the above into account, if you do feel like stress is beginning to get on top of you, speak to your employer in the usual way. They are there to help, as is your GP if you are feeling unwell as a result. Take all the advice you can get, and remember that nobody is superhuman.
Further reading
For more information about stress at work, visit our dedicated web page.
WHAT TO DO NEXT
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