Tips to Manage Depression when Working from Home

Working from home can initially seem like the ideal scenario.

You can fit SO much more in your day, don’t have to deal with annoying colleagues plus you can sit in your pyjamas til 10…..ish.

You’re loving life until a few days in when you start to feel really lonely, think you have no friends and get that never ending stream of negative thoughts.

Don’t worry – it’s not just you.

Anyone who often works at home and has anxiety or depression will be all too familiar with these feelings.

This is because of the long periods of social isolation, change of routine and lack of structure that you are normally used to.

Luckily there are certain steps you can take to manage your depression when working from home.

depression working at home

Tips to Manage Depression when Working from Home

Shower and get dressed

This sounds pretty basic, but keeping this part of your routine is SO important!

You’d be surprised how easy it is to still be in pyjamas then suddenly realise it’s 2pm.

Getting showered and dressed each day will help you get into ‘work mode’.

If you’re not bothering to keep up personal hygiene, your self-esteem will start to suffer.

Let alone if your boss suddenly video calls you by surprise….

Stay in Touch with Colleagues

Sometime it is nice to be away from some colleagues (you know the ones), but then you also miss out on seeing your work friends.

You might not have even realised what a big part these little daily interactions have on your social life – but when they are gone you feel super lonely.

To combat this, make sure you are still communicating with your colleagues on a daily basis. 

Have regular calls with your colleagues to catch up on projects and set up a group on slack so you can keep chatting to your work friends throughout the day!

depression to do list

Create a to do list the night before

Sometimes it can get to the end of the day and I feel like I have achieved nothing.

This leaves me feeling depressed and guilty as I tie my productivity to my worth.

Create a to do list the night before so you can track your progress and see how much you’ve achieved when you reflect at the end of the day.

There are many to do list tools and apps out there but I find evernote works best for me.

Plan your day

A sudden change to your routine is a bit of a shock to the system.

It is important to create a new one which works well for you.

Make a plan the night before of how you are going to structure your day, including breakfast, lunch and breaks.

Make sure you are strict with yourself and stick to your plan.

When you work from home, the lines between work and leisure become easily blurred and it can be hard to switch off.

Sticking to your plan will help you  keep work life and home life separate.

manage depression working from home

Set up a Clear Workspace

Having a designated place where you work will also help with keeping work and home life separate and ensure you are able to switch off after a long day.

Set up your laptop in a bright area, making sure you are comfortable and away from all the things which are likely to distract you.

Having a clear and tidy home and place to work will also help in general with your Mental Health. I love reading Marie Kondo’s tips whenever I feel the need to organise and declutter.

Try to Exercise

Exercise is an important part of any routine managing your Mental Health.

I find that lunch break is a great time to fit in a quick workout.

You can go for a run in the park or do a HIIT workout in the comfort of your own home.

Either is a good way to clear your mind.

depression exercise

Socialise or Phone a friend

After you have had zero social contact all day, it is important to remember to keep in touch with your friends and family.

Try and organise to meet up with them regularly, or at least call them if meeting up isn’t possible.

Keep up your Self Care Routine

Your self care routine can quickly get forgotten when you no longer have your usual daily structure in place.

Experiment with what fits well into your routine when working from home. 

You can meditate, journal or say positive affirmations in the time that you would usually be commuting.

Having this extra time is the perfect opportunity to try new ways of managing your Mental Health.

Make sure you follow these tips to avoid depression when working from home. Create a routine that works for you and make sure you don’t let your Mental Health deteriorate when you work at home.

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