At-Work At-Home Stress

Work from home has been a great opportunity for many people during the Covid years. It has given both employers and employees a chance to redefine what it means to be “at-work” and “at-home”. Unfortunately, when at-work is at-home, the lines between work time and personal time can blur. Too often this leads to work time spilling over into personal time. A consequence of decreasing personal time is an increase in stress levels.

Stress can creep up and you may not realize it is there until it becomes overwhelming. Signs of increasing stress include back and neck pain, headaches, or indigestion. Growing irritability, unstable mood, and forgetfulness are also common when stressed. Certain behaviors such as nail biting, teeth grinding, and trouble sleeping are evidence of being stressed. Thoughts about work become negative – ‘I don’t want to go to work.’ ‘I don’t want to do this anymore.’ ‘It is too much – I’m so overwhelmed.’ ‘I’ll never catch up.’

Becoming aware of your bodies reaction to stress is the start of learning to decrease it. It is important to learn to manage stress. Long-term stress can lead to burnout. Heart disease, substance use, and problems sleeping are just a few of the consequences of unabated, continuous stress.

Here are some suggestions for coping with work stress:

Get comfy! If you are sitting for long periods, make sure that your chair and desk are comfortable and at an appropriate height. Hard chairs or awkward computer angles put pressure on your joints. Don’t forget to have good lighting for virtual meetings!

Give yourself a break! Get up and walk away from work. Even a 5 minute break gives your body and mind a chance to rest. Don’t forget about lunch. And close the laptop while you eat.

Set some boundaries! Remember, boundaries are created for you. Set specific times that you will answer work phone calls, and respond to work emails or texts. Set specific times that you are not available for at-work tasks. Get okay with saying No as a way to guard your personal time.

Create space between work life and personal life! Your life and your time are important. Don’t let at-work take it over. How can you mark the end of your work day? Close your laptop – step away from your desk. Take a walk or a shower. Go to the gym. Find something to do, even briefly, which will alert your brain that work is over for the day.

Get out of the house! Working at-home means you are in the house for much of the time. Take advantage of opportunities to go outside. Schedule time to do something fun and relaxing. Spend some of your personal time with family and friends. Take time to engage in good self-care.

Talk to someone! If stress keeps increasing, ask for help. Try to delegate some of the paperwork or responsibilities that can pile up. Need more help? A professional organizer, business coach, or licensed counselor may be able to offer valuable assistance or support.

If you are continuing to be at-work at-home, be aware of your stress level and try different ways to keep stress from taking over your life.