Mental and physical health: How to step away from the laptop?

Remote professionals often struggle with maintaining their mental and physical health. Moving away from work after hours is one of the main challenges of remote working, as revealed by Buffer's State of Remote Work report. Overworking frequently leads to stress, fatigue, anxiety, and loneliness. Additionally, remaining in the same position for prolonged periods adversely affects physical health.‍

I’ve worked remotely since 2015, long before the Covid pandemic. It was my first experience working remotely with clients in different time zones. During that time, I faced many challenges. I was overworking myself, and my mental and physical health declined. The quality of my work suffered as well. - Nagaraja Hegde, Program Manager & Data Architect

Remote work impact on physical health

Studies show a correlation between remote work and physical health. Some of the physical issues reported by remote workers include musculoskeletal disorders, back pain, neck pain, repetitive strain injury, blurred vision, and poor sleep quality.

Nagaraj recalls- I would spend 12-16 hours online sitting at my laptop. I started to notice the impact this had on my body. I was experiencing headaches, and my eyes were watering.‍

While working in the office, it’s easier to take breaks or leave at a reasonable time, largely due to the social environment where everyone behaves similarly. Conversely, working from home often makes it more challenging to eat regularly, stay hydrated, or simply step away from the home office for a walk. Although it may seem daunting to make a change, the key to maintaining physical health is to set boundaries and plan your time effectively.

To combat these issues, Nagaraj has developed a series of healthy habits.‍

I’ve created a routine with a series of healthy habits – working out regularly using the fitness app Cultfit, tracking my hydration levels, monitoring my weight, taking regular breaks, and working on a schedule as if I were in the office. Most importantly, I’ve made a promise to myself.‍

Importance of mental health while working remote

Maintaining physical health is relatively straightforward. Eating healthily and regularly, getting enough sleep, working out, and staying active are simple steps to remain vital. In contrast, mental health is more complex, encompassing emotional, psychological, and social well-being. Nagaraja highlights the importance of psychological safety in the workplace for his mental health. ‍

Psychological safety in the workplace is crucial for my mental health. The ability to speak with confidence, share ideas, and not worry about being judged motivates me to excel in my role. Where we work and who we work with significantly impacts our performance.‍

Social interactions in the work environment are even more critical while working remotely than in an office setting. Many remote professionals report feeling lonely or isolated. Without the ability to physically meet with colleagues, it’s essential to bond with individuals outside the workplace.

During breaks from work, I spend time bonding with my family. I try to make as much time as possible to be a present parent, as I don’t want to miss valuable moments. I’ve also connected with the local Bengaluru remote workers community through Out of Office. I enjoy meeting new people outside of work and exchanging ideas.‍

The care and attention we need

Creating a healthy work-life balance is essential for improving both mental and physical health while working remotely. The body and mind are interdependent. By ensuring both receive the care and attention they need, we enhance our ability to thrive in the work environment.‍

Everything depends on your mental health and body. When you take care of your body, your mental well-being improves. With the changes I’ve made for my physical health, I’ve maximised my concentration and productivity. Additionally, everyone is different and should find suitable practices to maintain or improve their physical and mental health. Today, there are many techniques, resources, and opportunities to change our lives for the better.