Greetings home workers! (or anyone who stumbled in but cares about their mental health!)
Been feeling….
- Brain fog?
- Distracted?
- Unmotivated?
- Down or even depressed?
- Anxious?
Working in isolation can be tough, but I may have just the thing to help you out! Below are some handy tips to make sure you are staying mentally healthy while maintaining a productive schedule.
Exercise
It has been said that ‘sitting is the new smoking’. Movement my friends! We must move to survive. Slumped over in a chair for the majority of the day is just plain bad for you.
Dr Edward Laskowski, co-director of the Mayo Clinic Sports Medicine Center notes that several studies have shown that “those who sat for more than eight hours a day with no physical activity had a risk of dying similar to…obesity and smoking.”
Well that’s a downer. But there is hope:
They looked at more than 1 million people and found that “60 to 75 minutes of moderately intense physical activity a day countered the effects of too much sitting.” THERE’S A CURE! And it’s name…………is EXERCISE.
Regular exercise benefits you physically, mentally, emotionally, and spiritually. If you can’t do the full hour that is okay. Start where you are. You can do this!
Find exercises you enjoy (there’s about a billion different ways to exercise, here’s 14 fun ways to get you started!). Once you get moving, just increase your time/distance/effort a bit at a time.
You’ve got this!
Eat Healthy
A healthy diet is super important when it comes to mental health.
The National Institute of Health (NIH) says that “Shifting the diet is not only a means to promote mental health; it is also a way to promote recovery from mental illness once it has already taken hold.”
For tips on how to improve your diet for better mental health: Check out this brain healthy diet created by people from Harvard Medical School, they’re supposed to be pretty smart.
Create and Maintain Strong Relationships with non-work Friends/Family
Healthy relationships have been shown to reduce anxiety and depression while increasing overall health.
Spending a lot of time in isolation from human contact can place you at an increased risk of mental health issues.
We need people. REAL people. Not social media, texting, or electronic communications (which typically only INCREASE anxiety).
Find a group of live, positive people (or just one or two) and get together at least once per week. Put it on the calendar and commit to doing it regularly. Creating these special bonds with people is healthy and fun! Win/win!
Go Outside
Even if it is just a short walk around the block, I recommend getting some Vitamin D (direct sunlight) in the great outdoors.
According to the American Psychological Association, exposure to nature improves your mental health and sharpens your mind.
While there may not be time in your schedule to have an extensive outdoor experience, it is helpful to find a nearby area with grass, trees, flowers, plants, water (ponds, rivers, streams, etc) to spend just a few minutes in.
Even a few moments in these environments can reduce stress, improve your mood, and just plain brighten your day!
Get Offline
Evidence of the effects of screen time regarding depression and anxiety are profound. NO ONE was made to stare at a screen all day.
A National Institute of Health study showed that “screen time (TV watching and computer use outside work or school) was associated with moderate or severe depression among US adults” and overall the “study suggests that screen time is a significant risk factor or a marker of mental disorders among US adults.”
Bottom line: Try to limit screen time during non-work hours.
Need help with this? How about a 7 day digital detox challenge?
Develop Hobbies
Discovering new hobbies (or revisiting old ones!) can really boost your mental health.
Whether with a group or solo, finding joy in an activity helps your mood and overall outlook while reducing stress.
The options are endless (here’s a list of 10 to start)!
Hygiene
Why wash when no one is going to see (or smell) me?!?!
Most people don’t put personal hygiene on the list of mental health activities, but it really does play a role.
While lack of hygiene can often cause diseases, many do not realize that poor hygiene can worsen depression through social isolation and even shame.
Working outside of the office might sometimes leave hygiene practices unchecked.
Missing a shower now and again is not the end of the world and nothing to stress over. But, if your hygiene practices start to cause you to feel the need to isolate it may be time to visit with a health professional.
Sleep Schedule
Sleep and mental health are tight buddies. Getting adequate sleep is key when trying to keep your brain in tip-top shape.
A consistent sleep schedule is very helpful in getting adequate rest. Sleep hygiene, the practice of promoting good sleep while avoiding things that make it harder to rest, is also beneficial.
And remember, too much sleep can be an issue too. Try to have consistent sleep and wake times throughout the week, even on your days off.
Conclusion
Working from home offers a certain level of freedom. But with that freedom comes a certain level of isolation.
I hope these tips will help you stay healthy and happy throughout your work week.
Care to mention anything you do to promote mental health when working at home? Just mention it in the comments below!
BTW, want ideas on how to stay productive when working from home?
Give yourself permission to take extra care of yourself this week. You’re doing great!
Until next time, stay cozy my friends.
