5 psychological tips for working effectively from home

Teleworking is an increasingly common practice, especially after the crisis facing the world by the COVID-19 pandemic.

But working from home has a number of effects that not everyone experiences the same way and which can have repercussions on different levels, including psychological ones. Therefore, in this article, we will explore the positive and negative aspects of telecommuting, as well as various psychological counseling for working from home in a sustainable way and does not generate wear.

    Telework is making a strong entry into the world of work

    New technologies facilitate teleworking, and this this is a trend that many companies have adopted lately. The coronavirus crisis suffered as a result of the coronavirus has only accelerated this process by leaps and bounds, as many companies have found themselves in the position of choosing between giving their employees the opportunity to work from their respective homes, or suspend the activity of the company until it is possible to return to the offices.

    Faced with this dilemma, logically many companies opted for the first option and gave workers the means to accomplish their tasks from their home, a situation which in many cases was also imposed by the need to take care of young people. . children, because all schools are closed due to detention in Spain and many other countries, so an immense number of families have had to combine their parental and professional obligations.

    Many people have sought psychological counseling for working from home, because of this situation, and this is it, in many cases, this is a totally drastic change that has completely changed people’s habits, And this has caused a number of effects on people on a psychological level. Some of them have been positive, while others have meant a change for the worse. The first case does not pose any problem, but in the second one should look for alternatives to improve.

    The 5 best psychological tips for working from home

    As we saw in the previous point, if telecommuting has disrupted a person’s life, the best thing they can do is take advantage of this list of psychological tips for working from home. In them are the main keys to be able to carry out the work activity in the own home without this supposing any disturbance in our mind.

    1. Routines

    Maintaining ideal mental stability is highly recommended maintain a number of routines even though we are working from the comfort of home. Just like when we had to go to the office or work center of any type, we had to perform the same actions before starting the work day, and that included cleaning routines, breakfast (assuming that work is in the morning) and clothes. .

    This last point is important because many people are tempted to take off their work to take off their pajamas, just for convenience. Psychologically, it is important that we change our clothes, not necessarily to put on a dress, shirt or elegant dress, but an outfit different from what we wear to sleep, even if it is a simple tracksuit, to make a psychological difference between personal and professional life, even if they take place in the same place.

    Meetings are common in some professions, which in this case will be through video calling platforms. Some workers choose to only change outfits on the days they have one of these meetings, but that is not enough to generate the routine we were talking about. Therefore, it is advisable to have a suit for working hours, Because even if others won’t see us, we will see each other, and that’s the most important thing.

    2. Work space

    Another of the psychological tips for working from home concerns the workspace. It is clear that the personal situation of each one limits the possibilities in this direction, because there will be people who will have a room expressly authorized as an office, with all the elements necessary to be able to carry out their professional activity without problem, while others will live in a small studio and will obviously have more complications when it comes to finding the right space.

    Therefore, we have to adapt to the options we have, Assuming its basic limits. If we don’t have a large space, we can always activate a small workspace with a chair and a table, always avoiding the temptation to work from the sofa and much less from the bed. The question of the chair is particularly important, and it is better if it is a swivel chair, with wheels, although sometimes we will have to settle for a conventional chair.

    however, we must keep in mind that we will spend many hours sitting on it, Over several days, so whenever possible, it’s worth making a small investment to get an office chair, if we don’t have one, as using other seats will likely end up causing muscle pain in the end. , stress and therefore psychological effects such as bad mood, or even depressive anxiety symptoms, due to prolonged discomfort over time.

      3. Logout

      Teleworking has obvious advantages, such as avoiding any type of travel, so in this new situation, the worker recovers part of his time every day (In some cases we are even talking about hours) that before he was wasting only in transportation to his workplace and home, in many cases crowded in public transport or enduring endless traffic jams in the private vehicle, with all the stress and mental negativity that that goes with psychologically.

      By not having to leave the house, this dynamic is completely suspended, which is positive. But in turn, other issues arise that are important to keep in mind. This is why one of the psychological tips for working from home is to switch off. And it is not surprising that, taking advantage of the fact that the line between home and work is blurred, so too are the schedules for private and professional life.

      For this reason, and to avoid possible psychological damage (stress or anxiety, among others), we need to be energetic when setting a clear work schedule and not go overboardSo after the day’s work is over, and as we would if we were in the office and came home, the work-related activity has to cease. If we get into the dynamic of extending the day or performing tasks at odd times, we will set a dangerous precedent.

      If we do not generate a disconnection after our working day is over, we will risk diluting the border between the part of work and that of leisure and private life in general, To have the constant feeling of not leaving the workplace, with the corresponding mental wear and tear that this will generate in us. Hence the importance of strictly respecting schedules, except for reasons of force majeure at a given time.

      4. Distractors

      One of the big dangers of telecommuting is the large number of distractors we have at home.. From the computer itself (assuming you don’t have limited access to certain connections just for work), mobile phone apps, kitchen visits, etc. Of course, if there are other people in the house, especially children, the situation gets even more out of hand, so it will be important to set some limits.

      One of the psychological tips for working from home is to be disciplined when it comes to eliminating distractors, and that’s why we can use simple tips. For example, if we can’t help but look at the phone every few minutes to see if we have new notifications, the best thing to do is to leave it in another room so as not to fall into temptation. We can also set specific times for breaks and lunch, so we don’t waste time with continuous attacks on the coffee maker or refrigerator.

      5. Get out of the house

      The last in this list of psychological tips for working from home is crucial and often forgotten. It is, no more and no less, to get out of the house for at least a moment every day. And is when we unite the place of life with which we work, we run the risk of falling into extreme isolation which can wreak havoc on us psychologically.

      That is why we have to go out, either at the end of the day or during one of the breaks that we take, in order to be able to receive the sunlight (essential to generate vitamin D), to breathe the fresh air. , walk and more see us and connect with others. people. These are essentials for maintaining good physical and mental condition, and we can get them just by going out on the streets.

      Bibliographical references:

      • Alonso, MB, Figures, E. (2002). Telework and health: a new challenge for psychology. Articles by the psychologist.
      • Gareca, M., Botxí, R., Briones, JL, Vera, A. (2007). Occupational health and teleworking. Science and work.
      • Suárez-Barros, AS (2016). Telework: reality and well-being. Overflows.

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