Balancing act

The COVID cultural shift to working from home was short term for many. But what about those who never went back? Is WFH heaven or hell? We asked an expert what people are saying – and how to stay balanced.

“Most of us went to working from home almost overnight during COVID. We had no choice but to adjust,” says Phoebe Fothergill, Senior Employment Advisor at Talking Therapies Liverpool (pictured).

“It’s in our nature to adapt but leaving your comfort zone again after four years can heighten anxiety – it can feel like your first day again and you might envy those who work from home.”

On the other hand, what may have once felt like a novelty - home made lunches, more control over childcare, no commute - is not the Utopia it appears.

In surveys, 8 out of 10 workers said working from home had negatively impacted their mental health. Not being able to leave work behind, especially if you work with technology, can be a challenge. We fall victim to overworking ourselves and can often feel isolated.

Finding the right balance between working remotely and maintaining a healthy work life balance is key. Phoebe follows her own advice to take breaks and remind herself what’s real.

“If I feel anxious, I might listen to music or a podcast during breaks,” she explains. “I try to surround myself in nature or go for a walk to ground myself."

Phoebe follows her own advice to take breaks.

“You’re not alone and there are many ways your employer can help make reasonable adjustments to ease your anxieties. We’re also creatures of habit. The more we do something, we’ll build it into our routine and it will get more manageable. If you’re really struggling, speak to your line manager or a colleague. You can also talk to us at Talking Therapies.”

“I like to come in on days when I know my colleagues or friends are in – it’s a good chance to connect.”

NHS worker Pat McGuinness.

The Challenges

“More than a third (36 per cent) of home workers feel as though they always have to be at their computer to respond quickly… while 34 per cent say that it has placed a strain on relationships within the household with both partners and children.”

Nuffield Health

Try these techniques

1. Deep breathing – try the lion’s breath (breathe in and exhale with force and sound), abdominal breathing (use your diaphragm muscle to control and focus on your breathing) or alternative nostril breathing.

2. Plan for your journey to work and arrange to meet a colleague when you arrive.

3. Pick up the phone. Hearing someone’s voice can be just as powerful a connection as seeing them, so if you’re feeling under pressure to maintain your physical appearance on camera, phone for a chat instead.

4. Tell colleagues when you’re taking a break so their expectations of a response are managed, and you can leave without worrying.

5. Create headspace to unwind. Mark the end of the working day by shutting down your laptop, switching off your work phone or closing the door on the room where you’ve been working. If you do need to check in later, keep it short.

Talking Therapies employment service supports existing clients who have employment needs. For more information visit NHS Talking Therapies for Anxiety and Depression :: Mersey Care NHS Foundation Trust

Sources: Mental health impact of remote working | Nuffield Health How to Manage Anxiety About Going Back to the Office | Psychology Today