This month marks International Week of Happiness at Work an initiative which aims to draw attention to Occupational Wellbeing, giving us an opportunity to reflect on how happy we are at work and what we can do to increase this.

A recent survey by the Office for National Statistics revealed that 44% of UK Workers are home workers for at least some, if not all of the time.  Personally, I really like being a home worker as it gives me control over my work environment allowing me to factor in self-care and it removes the stress and expense of commuting.  One of my earliest jobs was a freelance position for an arts and wellbeing project where I mainly worked from home.  In private practise I’d always done some work from home but since the pandemic I’ve worked exclusively online.  Home working does require some thought and planning to ensure that as well as getting the job done you’re also looking after yourself, so here are my top tips …

Start the day in the right way
Have a good morning routine which includes a healthy breakfast.  Dressing appropriately for work will help to motivate you and put you in the right mindset – PJs are banned in my home office!

Boundaries
Establish a set time for starting and finishing work and stick to it no matter what.  There may be the temptation to work later but remember, there is always tomorrow and your to-do list will still be there.

If possible, set up a working area which is separate to your day to day living space.  Keep this area tidy and nice for yourself – a few plants are always good!

If you live with other people let them know your schedule and explain your needs e.g. the need for quiet at certain times of the day and not clogging up the wi-fi capacity!

Get some fresh air and exercise
Staying in the house all day isn’t good for our wellbeing so try to get out and about.  I’m lucky enough to have a park very near to my house so I have a mindful walk there every morning.  After work I often go to a gym class or take a longer walk.  This acts like a ‘fake commute’ and helps me to separate work from home life.

Focus
If you have a specific task to do then let your co-workers know that you’ll be turning notifications and email off for a set time.

Keep hydrated and eat healthily
Without good hydration and a healthy diet we can easily feel fatigued and lack concentration so pay attention to what you’re putting into your body.  Also avoid too much caffeine as this can lead to symptoms similar to anxiety.

Regular breaks
Make sure you take regular breaks and use this as an opportunity to move around a bit.  A simple hack is to not put a huge bottle of water on your desk, this will encourage you to get up regularly for refills.

Posture
Make sure that your chair and desk are right for you.  If you have an occupational health team they may be able to help you with this.  I try to use a standing desk for a couple of hours a day and I make sure that I have good back support whilst I’m sitting.

Keep in touch with your colleagues
Home working can be quite isolating so schedule in regular time to speak to your colleagues, don’t just focus on work issues though, make time for small talk too!  If you’re self-employed and don’t have colleagues then consider developing a network with other self-employed people perhaps online or in your local area.  Many coffee shops hold Workhub spaces which are a great way to meet people.

I hope these tips help you to look after yourself whilst working from home.  I have lots of experience helping people struggling with work related stress so if you’d like one to one support please get in touch on 07926 485 362 or hello@forresttalkingtherapies.co.uk.