In today’s fast-paced world, it’s quite common for people to experience anxiety at some point in their lives. This can be especially challenging for those who work from home. It’s vital to manage anxiety effectively and maintain good mental health in order to maintain productivity and overall well-being. Let’s try to outline some helpful tips for people with anxiety working from home.

1. Create a structured schedule:

I know it’s easier said than done but establishing a daily routine can help reduce anxiety by providing a sense of structure and predictability. Start organizing your day by setting specific working hours, breaks, and time for physical exercise, relaxation activities, and meals. Sticking to a set schedule can help provide focus and reduce anxious thoughts that arise from uncertainty.

2. Designate a dedicated workspace:

Create a designated workspace within your home where you can concentrate on your tasks without distractions. This distinction between work and personal space can help encourage a healthier work-life balance and minimize anxiety caused by working in spaces where you usually relax or sleep. This may not always be possible but at the very least refrain from working in bed and make sure you have a table to work on.

3. Get dressed:

Don’t work in your pajamas. Similar to designating a dedicated workspace, you need to feel like you’re going to work and not let your work and your home mold into one another that it’s hard to know the difference. Working isn’t just for your employer or customers, it helps maintain a routine that you need to feel well. It’s harder to get those benefits from your work in your pajamas.


4. Set realistic expectations:

It’s crucial not to overwhelm yourself with tasks or deadlines that are unrealistic. Break down tasks into manageable parts and prioritize them based on importance or deadline, and then add some safety margins to that estimation. Living with anxiety can affect our ability to work and your productivity may vary from day to day, that’s okay. By setting achievable goals, you minimize the anxiety associated with feeling overwhelmed or falling behind.

5. Write it down:

Writing down your tasks can help you feel more in control, you don’t have to hold everything in your head all at once if the paper holds some of it 😉
It can also feel extremely satisfying to mark things off the list, it gives us that positive feedback we sometimes lacks when working from home.

6. Breaks, breaks, breaks:

Taking time to just get up from the chair, breathing, stretching can help you become more aware of underlying emotions like anxiety or stress that might impact your ability to concentrate at work. Incorporate these breaks into your daily routine to improve focus and mental well-being. Admittingly, I don’t do this enough, but when I can it’s life changing.

7. Maintain social connections:

Working from home can sometimes lead to feelings of isolation, which may increase anxiety. Though it may feel like a relief not to get out of the house and face the anxiety that may be associated with social interaction, I find that being with people is not only worth it but is crucial.
Make an effort to stay connected with friends, family, or colleagues through phone calls, video, texts and if possible – meet ups.

8. Stay physically active:

Even if exercise sounds like a chore to you, it doesn’t have to be. You don’t have to try and achieve a goal, make your goal just be being in movement for an X amount of time. Regular exercise is a natural way to reduce anxiety and stress levels. Try to find a physical activity that you enjoy, such as walking, jogging, yoga, or dancing. This not only helps to release endorphins but also promotes better sleep and overall well-being.

9. Reach out for help

Reach out to friends to and family, communicate what you’re going though and vent. If anxiety continues to interfere with your daily functioning or is causing you a lot of suffering, consider seeking the help of a therapist.

Conclusion:
Working from home can pose unique challenges for individuals coping with anxiety. However, by incorporating these tips into your daily routine, you can create a healthier work environment that prioritizes both productivity and mental well-being. Remember, it’s essential to communicate openly with friends, family, or professionals to ensure you receive the support needed to navigate your work-from-home life.