The COVID-19 pandemic has undoubtedly shifted the corporate landscape, forcing many companies to turn to remote work out of necessity. However, these changes have provided tangible benefits, including reduced office costs and the ability to hire anyone from anywhere. This may lead to an increase in virtual workers even after the pandemic is over.
There are many perks of working from home, such as increased scheduling flexibility, comfort, and a lower stress environment. However, there are drawbacks as well. Some of these might include lowered social interactions, the inability to separate home and work life, and perhaps even longer than usual working hours. These can all impact a person’s ability to feel happy and fulfilled in their job while working remotely.
Here are 10 tips for coping with the stress and emotions of virtual work:
1. Create a Morning Routine
Typically, commuting to an office provides us with a mental and physical transition into work mode.
We build the rest of our day around that solid structure. When working from home, you will need to recreate that structure by building a morning routine that functions as a commute would. It could be a morning cup of coffee or tea, meditation, yoga/exercise, listening to a podcast, journaling or reading some inspirational or motivational stories.
2. Set up Your Workspace
Take a separate part of your home, if you can, and turn it into a workspace. That area should be for work and only work. This is essential to creating and maintaining a work/life balance.
Now that you have your workspace, ensure that it is ergonomic and comfortable for long work sessions. Also, keeping it clear of clutter and away from distractions and noise will help your focus and concentration.
3. Make Time for Breaks
Getting away from your computer for brief periods can be a huge boost to your productivity and helpful in managing stress. Try going for a quick five-minute walk, do some light stretches, or have a small snack. You may even be able to connect with a friend or loved one for a few minutes. These controlled breaks can have a grounding effect in the middle of a packed workday.
4. Take Some Time Away
Sometimes you need to completely disconnect from work. Taking some time off, even if that is just a few days spent at home, will give your mind and body a chance to rest. In a world where work can reach us wherever we go, that means being intentional about cutting yourself off from work. Perhaps you can leave your phone off or on airplane mode for a few hours. Set boundaries with checking email and social media. By being less connected to your work you will be more connected to the people and places around you.
5. Do Virtual Meetups
If you are not seeing your co-workers and associates as often as usual, consider finding ways to replace those in person opportunities online. You can do virtual lunches, breakfasts, coffee breaks or even happy hours. Set a time, send an invite, and plan out a few topics of conversation so no one feels awkward. Not only does this bring a team together, but it also gives everyone a chance to check up on each other and get to know one another outside of work.
6. Schedule Talk Time Before and After Video Calls
Another way to create more opportunities for spontaneous conversation and connection is to schedule time before and after video calls for chatter. Logging on right before your meeting and logging out the moment it ends may be easier but will leave a void normally filled by social interaction. It may seem counter-productive, but these social connections build relationships over time and promote unity and morale within a team.
7. Remember to Check Time Zones
Modern teams can now be connected to members all over the world. It can be easy to forget that someone we work with closely is on a different time schedule than we are. For instance, waking up to a pile of notifications or messages, all demanding immediate attention, can be stressful first thing in the morning. Perhaps a communication can be delayed or be less time sensitive than we think it needs to be.
Try to keep everyone in the loop, especially if they are halfway across the world. They may feel that important decisions are happening without them, or that they are simply not a valued part of the team. It can be helpful to ensure that all members of a project have given input or approval on something, even if that means waiting for them to wake up and start their workday.
8. Be Conscious of Your Tone
So much of our communication happens non-verbally. The tone of our voice, inflection, facial expressions, and body language are all things we take for granted when we can speak to each other in person. Before you hit send on that email, take time to read through it again, and try to imagine how the other person will interpret what you wrote. Perhaps rephrasing some things would make the idea clearer and avoid unnecessary offense or time wasted explaining your meaning in different words.
This is especially important when we send quick messages with little context. A notification saying ‘we need to talk’ can spark anxiety when there is no context provided.
9. Video Call Your Manager
It can be difficult for a manager to know how an employee is doing virtually. If you need to speak to a manager about managing stress or workload, try to have that conversation over a video call. Facial expressions and body language can be important cues for a manager to know how you are feeling.
10. Create an Evening Routine
Just as we ‘commute’ to work with a routine, we need to ‘commute’ home with one as well. Try getting yourself outside, listening to music, or logging a journal entry. It is important to stick to a time and routine that definitively ends the workday. This signals your brain to switch from work life to home life and will help you be less stressed and more present for the rest of the day.
