5 Steps to Surviving Self Isolation and Working From Home

How to Avoid Loneliness and Maintain Resiliency During Corona Virus Self Isolation

Have you been asked to work from home indefinitely? Are you wondering how you’re going to survive self isolation? Due to the Corona virus, around the world, wherever possible and practical, workers are being told to work from home for the indefinite future.

Overall, this should be good news with workers generally valuing the flexibility that technology has enabled, particularly if they have childcare commitments and long commute times. Other benefits of working from home include greater working time autonomy, better work–life balance and higher productivity.

But current research also shows that working from home can have negative consequences, leading to decreased wellbeing and mental health. And while introverts might be cheering with joy, for people who get their energy from others, and who love the daily interaction with their colleagues, enforced isolation can feel like jail time.

With the Corona virus leading to more people self-isolating or working from home, not only once or twice a week, but every work day for an indefinite period, it’s important to understand the possible risks and give ourselves the best chance of making it through the next few weeks (and months!?). Here’s what you need to know and your steps to surviving self isolation.

5 Steps to Surviving Self Isolation and Working From Home

1. Manage clear work-life boundaries

When working from home, it’s easy to blur the lines between work hours and home time. This explains why a United Nations report¹ found that 25 percent of office workers reported high stress levels compared to 41 per cent of remote workers. Workers who work from home can easily check their emails while making breakfast, or in the evenings after putting the kids down, but the research shows that ‘always on’ mentality can take a toll on your mental health and stress levels. So set your work hours, and only work during those hours.

2. Make an extra effort to speak to co-workers – social media won’t cut it

While you might appreciate the increase in productivity that comes with not being interrupted by your colleagues, you might also come to miss the small interactions and socialising that come with the office environment. Quite simply, spending all day every day at home can get lonely.

A recent study by health insurer Cigna found that three in five Americans (61 per cent) reporting that they were lonely. The study also revealed that heavy social media users were significantly more likely to feel alone, isolated, left out and without companionship.² During this time of isolation, it’s important to maintain relationships and social interactions, particularly if you’re an extrovert, to avoid becoming lonely. When it comes to maintaining and building relationships with your colleagues, email, messaging apps and social media just won’t cut it. Instead, make an effort to speak to your colleagues on the phone, or even better via video conference. While you’re at it, call your mum (and any elderly relatives who might be at stuck at home) too.

3. Just because you can, doesn’t mean you should increase your unpaid hours

If you’re stuck at home and can’t go out, you might be thinking you may as well just do some extra hours of work. The United Nations report¹ from 2017 showed that it’s actually not uncommon for people who work from home to start working longer hours than needed. From Japan and the US to Argentina, India and Spain, work-from-home workers tend to work longer hours over and above regular working hours compared to office-based workers. Don’t do it! Set your hours and stick to them (See point # 1)

4. Don’t forget to exercise

If you’re not leaving your home, you may also not be getting your regular exercise. Even if you’re not a gym junkie, the incidental exercise you get from walking to the train or bus, walking across the road for a morning coffee, going to meetings or walking outside for our lunch break are all important. The benefits of exercise and movement to our mental health cannot be overstated, and it doesn’t take much to get your blood flowing. Set an alarm to remind you to get up from your chair and do some simple stretches and exercises a few times a day. Even better, why not replace your usual commute time with this beginners 20-minute at home exercise plan?

5. Do something for you

Are you stuck at home by yourself all day and night? Why not turn self-isolation into an opportunity to focus on you. Being alone – when done right – can have positive mental health benefits. The research shows that prioritising ‘me time’ makes people happier and more creative. Russian researchers investigated the phenomenon of positive solitude, where people choose to spend time alone for contemplation, reflection or creativity. They found that being alone leads to more positive emotions, like relaxation and calm, and having a greater sense of pleasure and meaning. So, dust off that DIY or art project you’ve been meaning to tackle or check out these 3-steps to being alone.

The key to surviving self isolation is to find creative ways to maintain your physical and mental health habits and social bonds. Don’t forget to make it fun!

And one final tip for mental health during these unprecedented times: limit your news consumption and only read or watch reputable sources. It doesn’t help anxiety levels to over-consume overhyped and sometimes downright alarmist news about the Corona virus.

References

1. Eurofound and the International Labour Office (2017), Working anytime, anywhere: The effects on the world of work, Publications Office of the European Union, Luxembourg, and the International Labour Office, Geneva.
2. Cigna. “Cigna Takes Action To Combat The Rise Of Loneliness And Improve Mental Wellness In America.” Cigna Press Release. 23 January 2020. https://www.cigna.com/newsroom/news-releases/2020/cigna-takes-action-to-combat-the-rise-of-loneliness-and-improve-mental-wellness-in-america, accessed February 2020.

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