Self Care for Stress When You Work From Home

For many, working from home is the dream. They can be at home with their children, do things on their own time if needed, and not feel pressured by commutes or water-cooler talk. Yet remote workers face their own daily stressors. Self-care for stress is just as important for people who work from home as for those who work outside the home.

Self-Care for Stress for Remote Workers

The lines blur when working from home. It becomes hard to separate work time from household duties. For example, someone working from home may find it difficult to focus on work while dishes sit in the sink, fresh laundry piles up to be folded, and children need help with homework. Or they struggle to relax but end up answering emails on their phones from colleagues.

Remote workers need a self-care plan that helps them switch gears smoothly.

Give Yourself Time Before the Workday Begins

Although you have no commute, don’t wait until five minutes before starting time to roll out of bed. That sets your day off on the wrong tone. Wake up with plenty of time to shower, dress, and eat breakfast. Give yourself extra space to think. If you have children, wake up before they do to get those few minutes. Maybe you can fit in a quick workout, go for a run, or read your Bible or devotional.

Create a ritual that separates your work life from your home life. Maybe you turn on a wax warmer or essential oil diffuser, or light a candle at the beginning of your workday. Some workers choose to feed their pets before the start of the workday or spend 15 minutes reading a novel to ease into it.

Separate Work from Home

Some workers have a dedicated space to work and take calls, while others can work throughout the home on a laptop. The hardest part is shutting off your brain to focus on the task at home. Self-care for stress could be as simple as assigning work hours and refusing to do anything until the time is over.

The Pomodoro Technique is effective in helping people to focus. Choose your task and set a 25-minute timer. Focus only on this task until the timer sounds. Take a 5-minute break, then resume the timer for another 25 minutes. After three rounds of Pomodoro cycles, take a break of 15 minutes or longer. Once you are done for the day, switch gears by taking five minutes to walk, writing a To-Do list for the next day, or taking a coffee break.

Practice Box Breathing

When you feel stressed about a meeting, phone call, or deadline, take a few minutes to activate the parasympathetic nervous system and quiet the fight-or-flight response by practicing box breathing.

Box breathing is a deep-breathing practice you can do in a minute or two to help regulate heart rate and lower blood pressure. Inhale through your nose for the count of four. Hold the breath for the count of four, then release, slowly exhaling out of the mouth for the count of four.

Repeat a few cycles until you feel calmer. Research other deep-breathing practices you can do anytime, anywhere.

Limit Screen Time Outside of Work

Most remote workers spend all day in front of screens, whether on their computers, tablets, or phones. Constant exposure has been shown to give people headaches and vision trouble. After work, these same workers may read on their reading devices or tablets, scroll social media on their phones, or watch television to unwind.

Unwinding is important, and shifting from work life to home life is critical to maintain separate roles. But too much screen time is not good. Take breaks from screens throughout the day. Close your eyes for a moment or look away from screens during your breaks.

At the end of the day, set a timer for yourself for how much time you will spend on a screen. Maybe only spend 5 or 10 minutes scrolling social media and one 45-minute session to watch an episode of a television show.

Too Much Stress? Consider Christian Counseling

Stress is unavoidable, although you can use self-care for stress tips to manage it. Christian counseling takes a deeper dive, addressing your mental and emotional health in light of God’s Spirit of truth and grace. If you feel overwhelmed or are struggling with anxiety or depression because of chronic stress, reach out to our office today. We would love to get to know you.