The demands of social distancing
amidst the coronavirus pandemic has
many individuals working remotely from
their homes for the first time. In the
wake of the pandemic, 42% of the
United States workforce transitioned to
remote working, doubling the amount
of people working from home. For
some, it's a dream come true. For
others, working from home has been an
unpleasant adjustment, a learning
curve, and a trigger for both pre-
existing and new experiences of anxiety
and depression.
Working from home brings about a myriad of
inconveniences, including technical difficulties,
miscommunication among team members, easy distractions
(such as pets, children, family members, and household
chores), loss of structure, and the inability to unplug from
work at the end of the day. After transitioning from an
office space to remote work, it's no surprise if people
struggle to produce their previous workload or sustain
interest in daily tasks. For others, working from home - in
addition to prolonged distance from family and friends -
fosters deep feelings of isolation and hopelessness, as their
normal routine has been upended. Individuals might find
themselves slipping into mental anguish whilst keeping up
with the demands of life and work, from their homes, in the
middle of a global pandemic.
While clinical depression can be brought about by biological
factors in the brain
, circumstance - such as sudden change
in routine or threat to one's sense of security - can bring
about lasting despondency. Contrary to what one might
think, working from home can increase tension. In a 2017
report, the European Foundation for the Improvement of
Living and Working Conditions found that 41% of remote
employees reported higher stress levels, as opposed to the
25% of their in-office coworkers.
For those who already struggle with clinical depression
and/or generalized anxiety disorder, the increased isolation
and loneliness of social distancing and the pressure of
maintaining work from home can exacerbate their
conditions. For others, their malaise may be brand new and
directly related to the pandemic and current affairs. If
someone experiences instances of sadness, demotivation,
irritability, anxiety, and changes in sleep patterns and
appetite for two weeks or more, they may be experiencing a
depressive episode.
In the midst of the unknowns the population has faced in
the last year, coupled with grief and insecurity, it's
important to fall back on coping mechanisms that soothe
mental unrest. First, it's important to prioritize moments
throughout the day dedicated to self-care. While popular
methods of self-care portray face masks and bubble baths,
practical self-care encompasses scheduled mealtimes,
stretching, walking, playing and cuddling with pets, staying
hydrated, and generally checking in with one's well-being.
If focus or, on the contrary, forgetting to take breaks is a
struggle, the Pomodoro Technique is helpful. The method is
structured by a timed 25 minute block of working, followed
by a 5 minute break. After four 25 minute work blocks
(around 1.5 hours in total), extend the breaks to 20 to 30
minutes. Proceed with this method of alternating work and
rest until tasks are completed. If the social environment of
the office is missed, scheduled virtual lunches and virtual
coffee breaks with coworkers combat feelings of seclusion.
While it may be difficult to separate work and home when
work is at home, it's important to stick to a schedule. For
example, at 5 p.m. every workday, log out of email and
project management systems and turn off work-related
notifications via mobile. These simple actions help lessen
anxiety and make it easier to unplug from work within the
home, as opposed to working extra hours because the tasks
are readily available and constantly demanding attention.
Other activities and habits to consider include those that
give the mind a quick restart. Get fresh air, exercise (as
simple as dancing around the living room), limit news
consumption, and only engage with sources that produce
reliable information concerning COVID-19, such as the
Centers for Disease Control and Prevention and the World
Health Organization. Additionally, incorporate pockets of
recreation such as journaling, yoga, reading, music, etc.,
throughout the day.
Finally, it is vital to extend compassion to oneself when
functioning in the midst of a crisis such as a global
pandemic. It's easy to succumb to fears of inadequacy when
one isn't performing at their usual capacity due to sudden
change and mounting unknowns. For this, it's important to
keep track of things already accomplished (as opposed to a
to-do list) and celebrate small wins, such as eating both
breakfast and lunch at a normal time or completing a task
ahead of deadline. A spotlight on positives will help
counteract what's perceived as negative. Additionally, stay
in touch with family and friends, maintaining a social
support system that's not associated with work.
When depression becomes overwhelming, no matter how
many healthy coping mechanisms are implemented, it's
time to get in touch with a mental health professional.
There are plenty of therapists that offer Zoom consultations
to treat people from the safety of their homes. However, as
the COVID-19 vaccine rolls out, more therapists offices will
open their doors to in-person sessions. Psychology Today
offers a directory of therapists
and psychologists by location
and health coverage.
PAGE 17 April Issue 2021
If you are struggling with pandemic stress and
depression in the midst of working from home,
here are some helpful resources:
Centers for Disease Control and Prevention (CDC)
COVID-19: Managing Stress and Anxiety
American Psychiatric Association (APA)
COVID-19/Coronavirus Resources and Information Hub
Coronavirus and Mental Health: Taking Care of
Ourselves During Infectious Disease Outbreaks
World Health Organization (WHO)
COVID-19/Coronavirus: Mental Health Considerations
Substance Abuse and Mental Health Services
Administration (SAMHSA)
Tips for Social Distancing, Quarantine and Isolation
National Alliance on Mental Health (NAMI)
COVID-19 and Mental Illness Guide
For high levels of stress, anxiety or depression,
reach out for support:
Crisis Text Line: Text 741741
National Suicide Prevention Lifeline: 1-800-273-8255
IMAlive
