Top Ten Hacks For Remote Workers To Improve Their Mental Health

• While remote work offers flexibility, it can increase the risk of burnout, isolation, and loneliness — which can worsen existing mental health challenges or lead to new ones.
• Numerous practical strategies and wellness resources, such as digital apps and platforms, can be integrated into daily routines to improve mental health while working remotely.
• Encouraging employees to adopt wellbeing practices promotes a positive, human-centric work culture that ultimately enhances organizational productivity.

The focus on mental wellness at work has become increasingly urgent, especially in the context of remote work. The flexibility of remote work allows employees to design a workday that suits their needs and supports a healthy work-life balance. 

However, it also lacks the essential social support systems, commonly found in traditional office environments.

A Harvard Business Review article, Fighting Loneliness on Remote Teams, suggests that remote workers often feel disconnected from their colleagues, which can contribute to loneliness, anxiety, and depression. 

A report from the World Economic Forum similarly highlights the importance of maintaining social connections among remote teams.

The challenges many remote workers face — such as isolation, work-life imbalance, and decreased motivation — underscore the urgent need for organizations to develop programs and implement systems that effectively support mental health. 

To reduce the negative mental health impacts on remote employees, employers should also promote a culture of openness where individuals feel comfortable sharing their challenges around mental health. 

Fortunately, a range of accessible strategies and resources can promote wellbeing in remote work environments while broader organizational measures are being implemented.

Proven Strategies for Mental Wellness in Remote Work

Prioritizing mental health is essential to achieving a balanced and fulfilling remote work experience, yet many individuals struggle to maintain regular wellbeing practices. 

The flexible schedules afforded by remote work provide a unique opportunity to develop daily wellness habits. 

Here are ten strategies for remote workers to adopt for optimal mental health:

1. Connect with Others

Make an effort to connect with colleagues and friends. Research indicates that positive social interactions significantly impact mental health and reduce feelings of isolation. Jeanie Y. Chang, a licensed therapist, recommends regular in-person meet-ups to maintain social interactions and support networks. 

She highlights that remote employees often feel overlooked, which can fuel loneliness and disconnection, potentially leading to burnout.

2. Establish a Routine

Creating a structured daily routine can provide a sense of normalcy and help you stay organized. 

Establish work-life boundaries, including working hours, breaks, and personal time. A study in the Journal of Occupational Health Psychology found that maintaining a structured routine improves work-life balance and reduces stress. 

New York Times best-selling author and slow-living expert, Stephanie O’Dea, recommends rising at the same time daily to signal the start of the workday, facilitating a productive mindset.

3. Take Regular Breaks

Incorporate short mental health breaks throughout your day to recharge. Tools such as the Pomodoro Technique (working for 25 minutes, then taking a 5-minute break) can enhance focus and prevent burnout. 

Research from the Journal of Experimental Psychology found that breaks improve focus and cognitive performance. O’Dea suggests mini-breaks throughout the workday to enable a mental reset and maintain focus.

4. Create a Dedicated Workspace

Designate a specific area in your home as your workspace to help separate personal and professional life.

The American Psychological Association suggests that well-defined workspaces enhance productivity and mental clarity. Erin McDannald, CEO at Elevated, asserts that a dedicated workspace can significantly impact mental wellness by creating clear boundaries and reducing stress.

Consider integrating ergonomic furniture into your workspace (such as the products offered by Flexispot) to enhance comfort, improve focus, and support overall mental health.

5. Practice Mindfulness

Incorporate mindfulness practices, such as meditation or deep-breathing exercises, into your daily routine. Mindfulness techniques are proven to reduce anxiety and improve focus. 

Meditation can be helpful at the beginning and end of meetings to reduce stress and encourage reflection. It can also ease transitional periods, such as the end of the workday.

6. Keep Physically Active

The World Health Organization recommends physical activity as an essential component of mental wellness. Take regular breaks outdoors to reduce stress and improve mood. 

Make time for exercise, from ten-minute home workouts to yoga sessions and walks. Aim for at least thirty minutes of moderate activity most days.

7. Limit Screen Time

Studies indicate that excessive screen time can lead to increased anxiety and stress levels. Set limits on screen time outside of work hours to prevent digital fatigue. Engage in offline hobbies such as journaling and reading, as well as health-boosting activities such as hiking, yoga, meditation, or simply spending time outdoors in nature.

8. Prioritize Sleep

Ensure you get enough quality sleep each night. Establish a calming bedtime routine and maintain consistent sleep and wake times. The National Sleep Foundation highlights the importance of good sleep hygiene for mental and emotional wellbeing.

9. Practice Gratitude

Incorporate gratitude practices into your day, such as keeping a gratitude journal. Reflecting on positive experiences can elevate your mood and overall outlook on life. Celebrate small achievements and acknowledge daily accomplishments. The National Alliance on Mental Illness notes that gratitude practices can significantly improve mental health.

10. Seek Expert Advice

The American Psychological Association emphasizes the importance of seeking help when needed. If you feel overwhelmed or struggle with mental health issues, seek support from a qualified wellbeing practitioner. Many mental health experts now offer virtual sessions to accommodate remote workers.

Finally, if these approaches do not meet your wellbeing needs, create a personalized wellness plan that identifies strategies tailored to your unique remote work challenges.

Wellness Apps and Mental Health Platforms

Leveraging technology to maintain connections and access support for various dimensions of wellness has become essential. Mobile meditation apps, such as Headspace and Calm, have gained significant popularity for effectively managing health issues such as depression, anxiety, poor sleep, burnout, and disengagement from work.

Headspace

Researchers at Headspace highlight several benefits associated with their app, including a 14% reduction in stress after 10 days of use and a 32% reduction after 30 days. Users also report a 57% decrease in aggression, a 21% increase in compassion, and a 14% improvement in focus. Additionally, Headspace reports users experience a 12% decrease in job-related stress and a 46% increase in job satisfaction, underscoring the app’s positive impact on mental wellbeing and productivity.

Calm

Similarly, the Calm app has proven effective in improving mental health, sleep, resilience, and productivity. Groundbreaking research published in the Journal of Hospital Psychiatry shows that using apps such as Calm can reduce tiredness, daytime sleepiness, and pre-sleep restlessness, significantly alleviating symptoms of depression and anxiety in adults with sleep difficulties.

SoundSelf

SoundSelf offers a unique meditation experience that combines voice with immersive sound and visuals. Dr. Sandeep Prakash, Co-Founder and Chief Scientific Officer of SoundSelf, states that this VR-based meditation tool can be especially beneficial for younger generations who place a high value on mental health. “As younger generations increasingly prioritize mental wellness, it is important for companies and individuals alike to incorporate accessible, effective practices that enhance mental health,” says Dr. Prakash.

Unmind

Comprehensive mental health programs and platforms are gaining traction. Dr. Nick Taylor, CEO and Co-Founder of wellness platform Unmind, asserts that mental health should be a fundamental aspect of core business strategies. He advocates for implementing wellness initiatives following open and meaningful conversations between employers and employees about mental health challenges and the effectiveness of existing programs. Dr. Taylor’s data-driven research shows that targeted interventions can improve sleep, enhance mood, reduce stress, and increase workplace engagement.

Gympass

An Allwork.Space podcast featuring Lívia de Bastos Martini, Chief People Officer at Gympass, highlights the benefits of comprehensive wellness platforms. Gympass, also known as Wellhub, offers a variety of holistic wellness activities tailored to diverse employee needs. Studies indicate that regular use of Gympass can lead to a 35% decrease in healthcare costs, demonstrating the positive impact of integrated wellness activities on overall employee wellbeing.

A Final Reflection

Remote workers must take responsibility for prioritizing their wellbeing and exploring effective strategies for working from anywhere. However, organizations also play a vital role in promoting wellness. Without adequate resources and a supportive culture, maintaining mental health can become a significant challenge for employees.