Remote work offers flexibility and convenience, but it also comes with its own set of challenges, especially when it comes to mental health. As a therapist, I have noticed colleagues struggling with various aspects of remote work, and I wanted to get some fresh perspectives on how to take care of yourself while working from home.
I reached out to fellow therapists to ask for their best tips and advice. They didn’t disappoint! Their insights, backed by research, are both practical and super helpful. Let’s dive in and explore how to make remote work healthier and more fulfilling.
Create a Functional and Inspiring Workspace for Productivity and Well-Being
A comfortable and intentional workspace can set the tone for your day. All of the therapists I interviewed agreed that having the right setup is essential for physical and mental health:
- Add personal touches to your office space: Decorate with items that make you happy. “My background is my naturally inclined decor of feathers and crystals and art pieces,” shares one therapist. “I also keep small fidgets nearby to help me stay focused during sessions.” Personally, I like to keep beautiful artwork and even flowers on my desk as often as possible.
- Optimize your desk setup: Many therapists recommend investing in ergonomic furniture. “I have a standing desk and rotate that with a comfy chair and desk chair in my office. Switch it up or your body will suffer,” advises one therapist. Another emphasizes the importance of laptop stands, “Make sure you are facing straight ahead for sessions! A laptop stand that raises your screen even an inch can prevent neck pain and headaches.” Research has shown that ergonomic workspaces reduce physical strain and improve focus.
- Embrace natural light: Position your desk near a window if possible. “Natural light can be really helpful for mental clarity and mood,” says one therapist. Studies support that exposure to natural light during work hours improves mood and energy levels.
- Keep distractions out: Designating a separate workspace can make a big difference. “As for distractions, if you’re able to designate a room for an office, it helps differentiate your ‘work’ space from your ‘home/play’ space,” says another.
Recognize Some of the Challenges of Working from Home
Remote work isn’t without its hurdles, but being proactive can help overcome them.
- Combat loneliness: One therapist shares, “I chat with colleagues sporadically throughout the week to stave off loneliness. Pets, pictures, and rotating mementos near your desk can also help.”
- Have backup plans: For external challenges like power outages, having a contingency plan is key. “I’ve had to work through doorbell interruptions and inflexible landlords. Planning ahead for disruptions saves a lot of stress.”
- Bleeding time boundaries: When you work from home, it’s easy for boundaries to blur. Without the natural cues of an office– like coworkers packing up or the routine of a commute– it’s tempting to keep working into the evening or to squeeze in tasks here and there, making it harder to fully “clock out” and separate work from personal time.
How to Actually Set Work-Life Boundaries
As mentioned in the last point, without firm boundaries, remote work can easily bleed into your personal life. The therapists I spoke to underscored the importance of creating firm lines between work and personal time. As I work remotely, I find it helpful to have dedicated work hours so I’m not tempted to continue working into the evening.
- Stick to your schedule: Several therapists emphasize the importance of clear boundaries. “I’m pretty rigid that I don’t see clients past 6 pm and no clients on Fridays. Having ample time for life responsibilities during the day helps me relax in the evenings.”
- Use timers and time blocking: “I use timers and time blocking to help with distraction, and I never, never work in my practice outside of business hours,” another therapist shares.
- Create a designated work zone: One of my colleagues with ADHD says, “Having a corner of my apartment specifically for therapy work helps me leave work behind when I’m done.” Another therapist added (which I have also learned is crucial): “Don’t work in your bedroom. If you can, set up an office in another room and “leave” at the end of your workday. I hardly go into my office when I’m not at work. It helps keep work from creeping into home life.”
How to Prioritize Self-Care and Movement When Working From Home
Movement and self-care are non-negotiables for anyone working from home. One therapist that I spoke to in a recent podcast episode about self-care shared that dancing and stretching is a crucial part of her after-work-routine.
- Take breaks: Incorporate movement into your day. “I go for midday walks, afternoon swims, and even dance classes to stay balanced,” says one therapist. Another adds, “Taking my dogs out for walks between meeting is a game-changer.” Regular movement has been linked to reduced stress and better overall mental health.
- Get outside: “It’s so easy to stay sedentary when working remotely. Even a short walk around the block can make a big difference,” one therapist advises. Spending time in nature has been shown to decrease feelings of loneliness and improve mental clarity. You may not be able to take meetings or client calls from the outdoors for privacy, but you could probably grab an iced tea and finish your notes from your patio (provided there’s no one to be reading over your shoulder).
- Have something to look forward to: Schedule activities between meetings or after work. “I like to have snacks and drinks nearby and a self-care routine for in-between sessions,” suggests another therapist. Personally, I like to do something outside with my husband and kids after work—I always look forward to taking a walk while talking about our days or letting them run wild at a nearby park if the weather is nice.
- Meal plan: No, you probably don’t need to pack a lunch every day, but don’t neglect taking care of your body by actually eating meals when needed. Too often we grab a snack from the fridge or don’t take the time to meal plan when we’re working from home. Your body needs the nutrition (and no, I don’t just mean coffee) in order to function well—it makes a difference for our mental health too.
Remote Work and Loneliness: How to Prioritize Social Life
When I moved into a fully-remote position within Ellie earlier this year, there was a part of me that was worried about the isolation of working from home, and I knew that finding ways to stay connected with others is crucial.
Several of the therapists that I interviewed gave me advice for combatting loneliness when working remotely:
- Schedule social time: Remote work can be isolating, but it doesn’t have to be. “I commit to scheduling lunch or brunch at least twice a month with other work-from-home therapist friends,” says one therapist.
- Join groups: “There are so many meet-up groups now for any hobbies you have,” shares another. From fitness classes to hiking, there’s a group for everyone.
- Stay connected with peers: Befriend other remote therapists. “I’ve joined a small group of therapists for support. We chat sporadically throughout the week, which helps with the loneliness,” suggested a colleague.
- Body-Doubling: I have a few other friends in similar boats, and we’ve committed to meeting up at a coffee shop frequently for body doubling. What’s body doubling? Body doubling is a strategy that can really help people (especially those with ADHD or anxiety) stay focused and get things done. Basically, it’s when there’s another person physically there with you while you’re working on something—kind of like a silent partner.
Loneliness isn’t just a personal struggle—it’s a public health concern. In Our Epidemic of Loneliness and Isolation, the U.S. Surgeon General highlights how loneliness can increase health risks, including higher rates of cardiovascular disease, depression, and premature death. Prioritizing social connections is critical to counteract these risks.
How to Balance Work and Life
Maintaining balance is essential for preventing burnout and keeping up energy for your work. When you find a good mix between your job and personal life, it helps you manage stress and stay productive.
- Assess your capacity: Avoid overloading yourself. “Think about your own capacity for work. How many clients can you see daily while maintaining the highest quality of care? More does not equal better,” a therapist advises.
- Don’t let work define you: Cultivate hobbies and activities outside of work. “Don’t let [insert job title here] be the only role or identity in your life. Start a hobby that’s outdoors or gets you out of the house,” suggests one therapist.
- Guard your personal time: “I’m super guarded about my time outside of work. Having boundaries allows me to fully relax during evenings and weekends.”
Final Thoughts
Working from home can be great for flexibility, work-life balance, or keeping your commute to a minimum, but it’s important to be intentional about protecting your mental health. Whether it’s through creating a comfortable workspace, setting boundaries, prioritizing self-care, or fostering connections, these small changes can make a big difference. Research underscores the importance of taking breaks, fostering social connections, and maintaining work-life boundaries for long-term mental well-being.
