Working remotely isn’t something most business analysts are prepared for. Because of the intuitive nature of the BAs role, most business analysts are trained to work in-house with teams of people. Yet, here you are. Working from home.
If you are struggling mentally and emotionally with this change, you’re not alone. The COVID-19 pandemic has caused a seismic shift that has seen millions of workers forced to work remotely.
According to a survey by Slack, 16 million knowledge workers in the U.S. were working remotely by the end of March. An April survey of HR leaders by Gartner, Inc. reports that 50 percent of workplaces have more than 81 percent of their employees working remotely and another 15 percent of businesses have over 61 percent of employees working from home.
For most, working anywhere but in the office is uncharted territory, and the glamorized notions of working remotely have turned out to be far from the reality. This has left many struggling to deal with the isolation and disruption to their daily lives.
“Many working adults are feeling a sense of uncertainty," says Nancy Reardon, chief strategy and product officer at health and benefits company Maestro Health. That uneasiness puts remote workers at a higher risk of suffering mental health problems.
The Mental Health Challenges of Working Remotely
Managing the transition from working in the office to working from home is mentally and emotionally challenging. “Working from home can impact mental health due to isolation, lack of work-life separation and limited accountability to track productivity,” writes Chris Ellis, manager of technical evangelism at Nintex, a process management and workflow automation development company.
There are many changes that accompany working remotely that can be disruptive. When you are used to working around others, finding yourself suddenly isolated can be overwhelming. Having to set up an office space that is different from what you are used to can make work flows uncomfortable or frustrating. Being around family members during the day can be distracting. Not knowing how to balance work and home life can breed discontent on both fronts.
All of this can lead to mental health struggles. “There is a real concern that we will see widespread anxiety, PTSD, depression, high suicide rates and a high incidence of substance abuse,” says Darcy Gruttadaro, J.D., director of the American Psychiatric Association Foundation’s Center for Workplace Mental Health.
This doesn’t have to be you. Here are some tips to help you maintain your mental health while working remotely.
Make a Dedicated Office Space
One of the most important aspects of keeping your sanity while working from home is to create a dedicated workspace. Ideally, that space is in a room with a door that you can turn into an office. But, if that isn’t an option, James Stephenson and Rich Mintzer, co-authors of “Ultimate Homebased Business Handbook” suggest picking a room or a space where distractions are minimized yet still large enough to accommodate your work needs.
Whatever you do, don’t try to set up shop on your bed or sofa, cautions Real Simple’s Katie Holdefehr. There are more opportunities for distractions to keep you from getting your work accomplished, which can increase your stress levels.
Keep a Regular Work Schedule
Setting and maintaining a regular work schedule can be one of the most difficult things to do when suddenly finding yourself working from home. Pamela Bump, audience growth marketing manager and staff writer at HubSpot, offers these tips for making the most out of your schedule when working from home:
Block out non-working hours so you know when to stop working. Remote workers often forget to stop and end up working longer hours than when in the office.
Plan for your morning routine. You don’t have to jump right to work just because you are “at the office.” Have a routine that gets your day started, and stick to it.
Schedule breaks. It’s just as important to take time away from work as it is to make time for work. It’s easy to forget to take a breather when working from home.
It can also be easy to fall into the time-flexibility trap of working from home and fall behind on your work, increasing your anxiety levels. A schedule will keep you on task throughout the day and ensure you don’t overwork yourself.
Separate Home and Work Life
It becomes too easy to blend home and work life when you are immersed in both all the time. Keeping up with the household chores, doing yard work, binge-watching your favorite shows, and playing with the kids are all distractions that can keep you from being your most productive. Then you become anxious about falling behind in work. There’s also the guilt that comes with working from home and thinking you could be doing more around the house during the day.
It’s important for your mental health to delineate between the two and give proper attention to both.
Sticking to your schedule will help with that, as will prioritizing family time. Making after-work plans will ensure you stop work each day and switch to after-work mode, writes Sophia Bernazzani, head of product marketing at Owl Labs. That’s the time to do things around the house, socialize with friends and family and focus on anything outside of work. The balance will help you be your best in both worlds.
Get Out and Work Out
People who work from home often forget to go outside.
Going outside and getting regular exercise can help improve or maintain mental health when working remotely. "Having something pleasant to focus on like trees and greenery helps distract your mind from negative thinking, so your thoughts become less filled with worry," says Dr. Jason Strauss of Cambridge Health Alliance.
Eating outside, going for brief walks, sitting in the sun for a few minutes or even working outside a bit each day will help you recharge your battery and improve your mental well being.
Manage Information Consumption
If you are working from home as a direct result of an impactful event, such as COVID-19, avoiding overexposure to news and media is going to be crucial to your sanity. Staying informed is important, but spending too much time following every development can trigger high levels of stress and anxiety.
"There's a big difference between staying informed and having the news on all day long, repeating the same things," says Dana Rose Garfin, assistant professor at the University of California, Irvine.
Media access that remote workers have makes it too easy to become absorbed in the constant consumption of news. While it would be unreasonable to shut the news out completely, Christopher Fagundes, associate professor of psychological sciences at Rice University, suggests setting boundaries on how much time you spend consuming information.
Stay Connected
The lack of human connection when working from home can lead to a whole host of problems that exacerbate mental strain. Overcoming that aspect of working remotely will require you to make extra efforts to stay connected, not only to coworkers and clients, but also friends and family members who can support you at this time of transition.
Start by communicating more than you think you need to. Send emails, social media messages and text messages and make regular calls to avoid isolating yourself. Don’t be afraid to overcommunicate, write Lindsey Pollak and Eileen Coombes at Inc..
Try to prioritize face-to-face communication to overcome the feelings of isolation, says Barbara Larson, executive professor of management and partnerships director at Northeastern University. Video chats through tools such as Skype and Zoom help you maintain a personal connection with others, and the visits don't always have to center around work. Take time to socialize as you would at someone’s desk or in the lunchroom at the office.
Set a Consistent Sleep Schedule
Because you don’t have to report to the office, it can be tempting to stay up late and sleep in. However, a fluctuating sleep schedule or just not getting enough sleep can wreak havoc on your mental well-being.
"When you're suddenly at home more, sleep schedules can take a hit as you try and adjust," says neurologist W. Christopher Winter, author of “The Sleep Solution.” Routines are key to ensuring proper sleep when working from home.
Anna Persaud, Ph.D., CEO of beauty company This Works, says sticking to normal working hours and having a regular eating schedule are important for getting quality sleep. Practicing mindfulness and avoiding late-night screen time can help you get a good night’s rest, she adds.
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