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If you’re a home worker, chances are you’ve found it tricky to manage your stress levels at some point or another.
Even before the coronavirus forced millions of people around the world into home offices, evidence suggested that home workers are more stressed than their office worker counterparts. According to a 2017 UN report, 41% of remote workers experience high stress levels compared to only 25% of office-based workers.
When you add the stresses of coping with life in lockdown, it’s no wonder that home workers are feeling more stressed than ever.
It’s very easy to let stress spiral out of control and take over your life, making you and everyone around you miserable in the process. I have definitely been guilty of that in the past.
Living under constant stress puts not just your mental health, but your physical health at risk, and it’s important to keep it in check. Here are some of the stress management techniques that have been particularly useful to me as I have made my transition to a home worker.
Break tasks down into small, manageable chunks
Since switching to home working, I’ve often found myself getting overwhelmed by the amount of work I’ve got to do. When I worked in an office, I could let off some steam with my colleagues over a cup of tea, but that doesn’t exactly work when you’re home alone!
Whenever I feel like everything is getting on top of me, I take a step back and break down my to-do list into smaller tasks. Massive projects can seem overwhelming, but the steps you need to take to get there are actually doable in their own right.
If you have an important deadline to meet, work out all the individual things you need to do to get there. Then try setting your own mini-deadlines along the way to help you stay on track.
Guard your free time
I am seriously protective of my time outside of work because I think it’s vital to help maintain your sanity as a home worker. Whether you’re a full-time employee or a freelancer, you should have set times when you are working. Stick to these working hours and keep your free time for the things you enjoy doing. Sacrificing your hobbies and your chill time will only make you miserable and could eventually lead to burnout.
I know sometimes you will need to work late and it’s unavoidable, but if you’re getting into the habit of working longer hours just because you can, it’s going to have a serious impact on your mental health. I don’t apologise for protecting my free time and you shouldn’t either.
Get moving
As home workers, we’re particularly vulnerable to the health impacts of a sedentary lifestyle. With no commute, it’s even harder than it is for office workers to fit movement into the working day.
I know sometimes it’s the last thing you want to do if you’re stressed, but exercise really does help. Even if you don’t want to do a full workout, going for a short walk in the fresh air or even doing some jumping jacks in your lounge will help to get those endorphins pumping around the body.
I am totally obsessed with Rebecca Louise Fitness and The Fitness Marshall at the moment. They both have some great feel-good workouts, which are just what you need to help detach from work.
Press the pause button when things are getting too much
There have been many occasions in my time as a home worker when I have had a minor meltdown due to work stress getting on top of me. I have been known to have a rant and rave every now and again!
Getting worked up like this really doesn’t help, trust me. Whenever you feel like screaming your house down, instead, take a few deep breaths and take some time to breathe. I’ve recently started to listen to Headspace meditations and been surprised at how grounded they make me feel.
If meditation isn’t your thing, spend a few minutes listening to your favourite music. Whatever it is you do, stepping away from the source of your stress for a few minutes will help you to come back to your task with a much calmer mindset.
Don’t keep things bottled up
Anyone who knows me might be surprised that I’m giving this advice, because I am excellent at keeping my feelings to myself. The default way I deal with things is to reassure everyone (including myself) that there’s absolutely nothing wrong and I really am fine.
Don’t be me! Trust me, burying your stress will not make it go away. Being honest with yourself is so much better for your long-term mental health than locking your feelings away.
I know it can feel uncomfortable, but talking to someone really does help. If you can’t bring yourself to open up to someone, I totally understand, but try writing down how you’re feeling instead. The process of putting pen to paper can be cathartic and help you see things more clearly.
These are some of the things that have helped me, but we’re all different and have our own coping mechanisms. No one’s way is right or wrong. What matters is that we each find out what works for us.
