For many, remote work is a dream come true. It offers more freedom and comfort, eliminating the daily commute and allowing for a more flexible schedule. Managing your tasks from your own desk can feel like the best deal you could ask for, but it's crucial to be mindful of the potential adverse effects of working from home for an extended period.

The shift to remote work has permanently changed how many of us operate, blurring the lines between our professional and personal lives. To thrive in this new normal, you must equip yourself with strategies to protect your physical, mental, and social health. In whatever you do, you should purposely promote a self-care plan that addresses all areas of your well-being.

What Is Self-Care?

According to the World Health Organization (WHO), self-care is “the ability of individuals, families, and communities to promote health, prevent disease, maintain health, and to cope with illness and disability with or without the support of a healthcare provider.” It recognizes the ability of individuals to take care of their own physical, social, emotional, and mental health.

Self-care is a vital concept and an ongoing challenge for many remote workers. When your home is your office, the failure to separate your work and personal life can decrease your quality of life, making it challenging to build the resilience needed to care for your mind, spirit, and body.

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1. Physical Self-Care: Protecting Your Body

When it comes to your physical health, it is crucial to understand the strong connection between your emotions, mind, and body. A full-time remote worker tends to sit for long periods, often without even noticing it. This sedentary lifestyle can adversely affect your physical state, leading to weight gain, poor posture, and other health issues. To lower the risk of any underlying illnesses, remote workers must proactively plan for a healthier lifestyle.

Optimise Your Home Office

Working from a kitchen table with your head craned down to stare at a small laptop screen is not a viable long-term option. It can cause physical problems such as a sore neck, back pain, and repetitive strain injuries. You need a decent, ergonomic home office setup.

A solid home office should include an ergonomic keyboard, a lumbar-supporting chair, and a large monitor set at eye level to minimize eye and neck strain. This investment is worth it, as the productivity boost that comes from being more comfortable and avoiding injury will easily return its value over time.

For more see our page on Ergonomics.

Stay Active and Get Fresh Air

The lack of a daily commute means that remote workers move significantly less than their office-based counterparts. It is vital to build physical activity into your daily routine. This doesn't mean you need to go to the gym for hours. Start with small, consistent habits:

• Take short breaks every hour to stand up, stretch, and move around.

• Incorporate a walk into your day, perhaps as a "fake commute" at the beginning or end of your workday to create a psychological boundary.

• Try some simple exercises at home, such as squats, push-ups, or planks.

• Get some fresh air every day, even if it's just for a few minutes. Exposure to natural light can improve your mood and focus.

Prioritise Sleep and Nutrition

It is tempting to work late or start early when your office is just a few steps away, but getting 7-9 hours of quality sleep is essential for both physical and mental health. Similarly, eating healthy foods is crucial. It can be difficult for individuals who live alone to prepare every meal, but try to slowly lessen your consumption of processed foods and plan your meals in advance to ensure you are nourishing your body properly.

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2. Mental Self-Care: Protecting Your Mind

Taking care of your mental health can be especially difficult when working from home. The lack of a clear demarcation between work life and private life means many people feel as if they are living and sleeping at work. This constant connection can lead to stress, burnout, and a loss of motivation, all of which negatively affect your performance and well-being.

Create Boundaries

Mental self-care is about filling your mind with positive energy and engaging in proactive activities that protect your psychological health. One of the most important things you can do is to create clear boundaries.

• Have a dedicated workspace. If you don't have a separate office, try to have a specific desk or corner of a room that is only used for work. This helps your brain to associate that space with work and the rest of your home with relaxation.

• Set a schedule and stick to it. Define your working hours and be disciplined about starting and, more importantly, stopping. Create an "end of day" ritual, such as closing your laptop and putting it away, to signal that the workday is over.

• Unplug from technology. It is very common for remote employees to be more present on social media, but you must try to unplug from technology as it can often show unrealistic life expectations and add to your stress.

Manage Your Mind

Your mental health is just as important as your physical health. Find activities that bring you inner peace.

• Engage your creativity. Try crafts like painting or play a musical instrument to boost your creativity and give your mind a different kind of focus.

• Keep a journal. Help yourself to have a healthy inner dialogue by writing down your feelings, worries, and problems.

• Reflect before you sleep. Think about your day. Was it productive? Are you grateful for anything? This can help to put things in perspective.

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3. Social Self-Care: Protecting Your Connections

Socialisation involves having a close connection with other people who provide support, care, and a sense of belonging. Remote workers can be vulnerable to the negative effects of social isolation. The lack of face-to-face communication can lead to loneliness, which adds to stress and anxiety.

Combatting Loneliness

Working remotely limits the chance of spontaneous conversation. One cannot underestimate the number of ideas that come into existence because of "water cooler moments." These random interactions within an office build trust and relationships. From an employee's perspective, remote work can be lonely as it is not uncommon for people to make most of their friends at work.

Making yourself available to others is the simplest form of social self-care. It involves taking the initiative to socialise.

• Create quality time with friends and family. When you are with them, do not be distracted by your work; focus on the activity you are doing together.

• Schedule virtual "coffee breaks" with colleagues. A quick, informal video call can help to replicate the spontaneous chats you would have in an office.

• Join a group or club. If you love tennis, swimming, or another activity, look for a local group to join. This helps you to meet new people outside of your work circle.

Maintaining Professional Relationships

Opportunities for learning and mentorship can also diminish in a remote setting. It is important to be proactive in maintaining and building your professional network. Schedule regular check-ins with your manager and colleagues, and do not be afraid to ask for feedback or guidance. If you are a junior employee, seek out a mentor who can help you to navigate your career path.

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Conclusion

You have been working so hard, whether it is for your family, your career, or yourself. But always remember that self-care is the most precious gift you can give yourself. By investing in these strategies to protect your physical, mental, and social well-being, you can create a healthy and sustainable lifestyle that allows you to thrive as a full-time remote worker. Stay committed to the healthy lifestyle you desire for yourself.

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