COVID-19

How Working from Home May be Affecting Your Health

Working from home has many benefits, with the most essential being to help stop the spread of COVID-19. A few additional perks include money savings, more time with family and the geographical independence that comes with non-existent commutes. However, with an estimated 42 percent of the U.S. labor force currently working from home, several health issues have also grown more prevalent.

Due to the pandemic, many people are currently working from home out of necessity – not choice – which counteracts much of the job satisfaction that often comes with flex work. In addition to the mental health concerns that come with this level of isolation, many remote workers are also experiencing an increase in musculoskeletal pain. However, these health issues are often going untreated as people avoid healthcare facilities.

From the lack of structured hours leading to more time at your desk and the limited in-person contact influencing mental and emotional health, below are a few of the primary health implications associated with remote work (and what you can do about it).

Mental Health

As convenient as Zoom may be, nothing replaces an in-person conversation. When it comes to working from home and mental health, many remote workers are experiencing higher levels of depression, anxiety and even stress from the lack of personal connection.

Another factor that may be influencing your mental (and physical) health is the number of hours you’re working. Because of the lack of a set schedule and routine that comes with working from home, many workers in the U.S. are experiencing burnout from working too much.

Possible solutions:

Leave the house.
Though this might not be possible for everyone, one of the best ways you can enhance your mental health is by taking a walk or grabbing a quick cup of coffee at a local café. Not only will the fresh air and exercise likely enhance your mood, but the possibility of in-person connection will also help give you a sense of normalcy.
Schedule virtual (or socially distanced) meetups.
It’s likely that many of your friends and colleagues are experiencing the same kind of disconnect in their personal and professional relationships, so consider scheduling a virtual gathering to catch up. If you’re comfortable with it, a socially distanced meetup with a friend or two is another great way to revive that sense of connection.
Stick to a schedule.
In order to establish a consistent schedule, consider using the last 20 minutes of your workday to plan out your schedule for the next day. If you don’t trust yourself to stick to an established routine, consider enlisting an accountability buddy (such as a friend, coworker or significant other) to keep you on track.
Select a work-related “trigger.”
For some people, it’s getting dressed in work clothes first thing in the morning and making a cup of coffee. For others, it’s taking a short walk and listening to a podcast to simulate a “commute.” Whatever it is, make sure your space and routine give you the feeling of starting your workday.

Physical Health

It’s no secret that an increase in sedentary behavior leads to a rise in other health-related risks, including high blood pressure and diabetes. Since many workers are currently working longer hours (often in a poorly constructed office environment), there’s also increased risk of musculoskeletal pain, particularly in the neck, back and hips. And don't forget the added strain to your retinas – a result of long hours staring at your screen.

Possible solutions:

Take short breaks every hour or so.
By forcing yourself to step away from your computer for 10 to 20 minutes, you’re not only resting your eyes, but also giving your body some relief.
Invest in functional office equipment.
Whether it’s simply an ergonomic chair that helps with posture or a standing desk to help relieve some of the strain on your neck, the quality of your office furniture can have a huge impact on your health. Exercise balls and biking desks also make great alternatives.
Take care of your eyes.
Investing in a pair of blue light glasses isn’t a bad idea if your job requires you to spend long hours in front of your screen. If you often experience dry eyes at the end of the day, lubricating them with some hydrating eye drops is another quick fix.

Nutritional Health

From adopting an unconventional eating schedule to falling back on unhealthy snacks, it’s likely that working from home has taken a toll on your nutrition. Because the pantry is just a stone’s throw away, it’s also easy to fall in the habit of mindless eating. Weight gain, type-2 diabetes and heart disease are just a few health issues that can develop from this lack of intention surrounding your eating schedule.

Possible solutions:

Meal prep.
Just as you would if you were going into an actual office, consider prepping your lunch (and maybe even dinner) the day before. To save time, you can even allocate an hour or two on the weekend to prep most of your meals for the week. This gives you the opportunity to think about what you’re eating in advance so that you’re not resorting to what’s most convenient.
Surround yourself with healthy, portioned snacks.
If your pantry is filled with tortilla chips and your fridge is brimming with sugary drinks, it’s only natural that those are what you’ll fall back on when you need a quick pick-me-up. Consider having a few healthy, portioned snacks – like a small bag of mixed nuts or apple slices – within your reach.
Avoid excess sugar.
If your energy levels are waning, it’s tempting to reach for a sweet snack. However, excess sugar is often the culprit behind many cardiovascular diseases. Fresh fruit is a great alternative if you’re craving something sweet, while tea and black coffee are more reasonable options for a boost of energy.

Sustainability is key when it comes to constructing an at-home work environment. No matter your health concern, finding a method that works for you – and that you know you can maintain – is what’s most important.

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