Mental health in remote work: Addressing the psychological impacts and coping mechanisms for remote workers

Today, many organisations and employees are settling into hybrid and permanently remote roles, with 44 percent of businesses worldwide reporting growth in numbers of full-time employees working from abroad, as highlighted in a study by Remote. These roles have given employees more freedom over their schedules, but they have also made it much harder for some people to switch off and stop working. As remote workers navigate the blurred boundaries between work and personal life, it becomes crucial to address the psychological impact and implement effective coping mechanisms.

Understanding the Psychological Impact - Even before the pandemic, issues like overwork, overwhelm, and burnout were on the rise worldwide. With remote work, the lines between professional and personal spheres blur further, posing significant challenges to mental health. However, the transition to remote work also presents an opportunity to redefine how we approach work-life balance and well-being.

Isolation and Loneliness- The switch to remote work can really hit hard, leaving you feeling isolated and lonely. Without those face-to-face interactions with your colleagues, it's easy to feel disconnected, which can seriously mess with your mental health. While not impossible, it can be tough to recreate that office camaraderie online, leaving remote workers feeling extra stressed and anxious. Remote work can make people feel isolated, but digital channels help them stay connected socially. Encouraging non-work conversations via chat platforms can help team members bond. The flexibility of remote work also gives more time for meaningful interactions with our loved ones offline. Remote workers should be encouraged to negotiate digital tools with real-life relationships to nurture work-life balance.

Lack of Structure and Routine- The flexibility of remote work can result in a lack of structure and routine, making it challenging to prioritise tasks effectively and maintain a healthy work-life balance. Working in an office comes with a clear routine like fixed start and end timings, designated breaks, and the daily set timing of commute that separates office from home. But with remote work, these lines seem to blur. Without set hours or physical distance, it's easy to overwork, skip breaks, and struggle with work-life balance. This lack of structure makes it hard to prioritize tasks and increases the risk of burnout.

Reduced Social Interaction - The virtual nature of remote work diminishes opportunities for social interaction, replacing spontaneous office conversations with digital communication, which may not fully satisfy the need for social connection.

Coping Mechanisms for remote workers - For the effective functioning of remote work, it's important to adopt flexible ways of working that don't require everyone to be online at the same time. This means you don't always have to be online at the same time as others. Instead, you can communicate and work on things at different times. This gives you more freedom, less stress to reply right away, and helps you work at a better pace. Writing down how things are done and using messages instead of always talking can make work smoother and less stressful for everyone.

Embrace Asynchronous Work - Switching to asynchronous work can really ease the burden of constantly being on call. When you give all the info upfront in your messages and let your colleagues respond when it works for them, it makes for a more flexible and manageable work setup. It means team members can focus on their work without constant interruptions, while still staying connected and collaborating effectively. Moreover, asynchronous communication encourages thoughtful responses and reduces hurried decisions, ultimately resulting in better outcomes and productivity for the employees.

Set Clear Stopping Points - It's super important to set a solid endpoint for your workday, whether it's sticking to a routine or finding little cues to signal it's time to clock out. Doing this helps your brain switch gears and unwind from work mode, making it easier to enjoy your personal time. Like ending work at a particular set time and shutting down the computer or setting an alarm to remind you to wrap up the work. Tidying up the workspace, engaging in transition activities, communicating end times to colleagues, and reflecting on accomplishments - these actions signal the end of work, allowing you to enjoy personal time and prevent being burned out.

Create a Dedicated Workspace - Having a defined workspace can help you mentally separate work from personal time. Designating a separate physical space for work helps remote workers mentally separate work from personal life. A comfortable, distraction-free workspace enhances productivity and well-being.

Accept Realistic Expectations - It is important to understand that it’s completely okay not to perform at 110 percent all the time. Rejecting the notion of constant productivity and striving for perfection, remote workers should aim for sustainable performance levels and prioritise their mental health.

Empowering the mental well-being of employees, especially those working remotely, is a collective responsibility. Nurturing mental health and well-being in remote work environments is not merely a corporate obligation but a moral imperative. By prioritising employee welfare, organisations foster a culture of compassion, resilience, and innovation. Through collaborative efforts and unwavering commitment, we can build remote work environments that empower individuals to thrive professionally and personally in the digital age.

The author of the piece is Job van der Voort, CEO, Remote, a global HR platform. Views expressed are personal.