8 Tips to Handle Work From Home Stress

Table of ContentsView AllTable of ContentsWorking From Home StressorsChallenges That Add to StressTips for Managing the StressWhen to Seek Help

Table of ContentsView All

View All

Table of Contents

Working From Home Stressors

Challenges That Add to Stress

Tips for Managing the Stress

When to Seek Help

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Working from home can definitely be appealing—no dress code, no in-person supervision, no commute time, and the freedom to decide where you work. However, working remotely can present some significant andunique challengesthat can create considerable stress. Utilize helpful tips to reduce your work-associated stress and set yourself up to effectively work at home.

At a GlanceWorking from home can have benefits, but it can also be a source of stress. Poor boundaries, lack of structure, distractions, and social isolation are just a few common sources of work from home stress. If you’re feeling the strain of working from from, there are strategies that can help you manage your stress. Having a consistent routine, minimizing distractions, connecting with friends, and taking regular breaks are just a few ideas that can help.

At a Glance

Working from home can have benefits, but it can also be a source of stress. Poor boundaries, lack of structure, distractions, and social isolation are just a few common sources of work from home stress. If you’re feeling the strain of working from from, there are strategies that can help you manage your stress. Having a consistent routine, minimizing distractions, connecting with friends, and taking regular breaks are just a few ideas that can help.

What Is Stressful About Working at Home?

While thesestressorsmay not be the same as long commute times or the feeling of never being alone, they can still take a toll.

According to research, those who work from home tend to report high levels of stress.

Using different technologies needed to work from home can also be a source of stress for some people. Needing to set up a new workstation at home and the difficulty of disconnecting after the workday can create added stress.

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There are a number of specific challenges you might face when working from home. Here are some of the common sources of stress that many work-at-homers face.

Lack of Structure

When working from home, you may feel a true lack of structure. You may struggle with getting your day going, officially ending your day, and taking time for yourself for breaks and lunch. This can throw off yourwork-life balance.

Too Many Distractions

When working from home, you may experience distractions and interruptions throughout your day. Some distractions may include:

At home, you have creature comforts that can be tempting to indulge in. For instance, if you have a discouraging interaction with a client or management, in an office setting you just have to roll with it and get on with your workday. If you work from home, you can actually withdraw and go play video games until you feel better.

Working From Home When You’re a ParentYou may also experience challenges working from home if you have children. Depending on their age, you may need to deal with childcare, working around their school schedule, and generally balancing your work and family life.

Working From Home When You’re a Parent

You may also experience challenges working from home if you have children. Depending on their age, you may need to deal with childcare, working around their school schedule, and generally balancing your work and family life.

Difficulty Setting Boundaries

When working from home, you may experience challengessetting boundarieswith people who forget that working from home is still working. Family members, friends, and neighbors may ask you for help or to engage with them during your working hours. You may even experience some frustration on their end if you note that you are unavailable.

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Social Isolation

Those who work at home may find that solitude can be a double-edged sword. Research suggests that working from home can increasesocial isolation, which can impactmotivation in the workplace.

This means that it can be beneficial to have some level of social interaction during the workday, especially in high-intensity work situations where productivity trends downward the more isolated an individual is.

Less Physical Exertion

When working from home, you may find yourself getting less exercise than you would in an office setting.Lack of exercise can impact your sleep qualityand overall mental health. If you’re less active during the day, you might not be as tired at night. You may have trouble sleeping and your work may suffer the next day.

Tips for Managing the Stress of Working at Home

Know that if you are working from home and feel intense pressure, you are not alone. There are many tools available for managing the stress associated with working from home. Here are some strategies forreducing your overall stress.

Create a Routine

Whether you set your own schedule or have specific hours that you need to be working,creating a routinecan help youmanage your timeand focus better on your work.

Experiment when it comes to creating your work-from-home routine and know that it may take a few weeks to months to acclimate to your new schedule.

Create a Dedicated Workspace

Even though it may be tempting to curl up in bed and work, try to create a dedicated workspace where you can solely focus on your job. Creating specific work and home boundaries, even if you’re just using a small corner of your home, can help you mentally shift from home life to work. It may also help you leave your work “at the office” once you’re done with your day.

Reduce Distractions

When you are ready to begin working, be sure to silence your phone and turn off any computer notifications you may receive that aren’t work-related. You may also consider listening to relaxing music while you work, or using noise cancelling headphones if it’s safe to do so depending on your particular situation.

Connect With Friends

If you feel isolated working from home, it’s important to make an effort toconnect with supportive individualsin your life. Because everyone may have different schedules, set up a regular time to video chat or call each other, and add it to your calendar as a reminder. You can also create a group chat to stay in touch with each other throughout the week.

Reward Yourself

Tokeep your motivation up, break down tasks into smaller, more manageable steps, and reward yourself for completing them. Rewards may include:

What each individual finds rewarding will vary, so give a few options a try to figure out which ones work best for you.

Get Comfortable Saying No

During your work hours, you may receive many non-work-related requests. For some individuals, it may feel incredibly difficultsaying no to othersand placing your needs above theirs. Know that it is perfectly okay to turn down someone else’s requests if it interferes with your ability to get your job done.

Setting appropriate boundaries may help prevent you from taking on too much and offers you the opportunity to decide what you’d like to do with your free time.

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Protect Your Sleep

Getting quality sleep at night directly impacts your overall well-being, including your ability to work from home effectively. Even though it may be tempting to do so, using screens late at night can alter your sleep patterns and make it difficult to fall asleep. Be sure to prioritize unwinding at night and practice goodsleep hygiene.

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Practice Self-Care

When you work from home, it’s important to prioritize self-care. Doing so may help you stay connected to yourself and better understand what you need in terms of work-life balance. Take your time figuring out how you can best take care of yourself and meet your needs.Practicing self-caremay include:

Chronic stresscan take a serious toll on both your physical and mental health. It can increase your risk of getting sick, affect your cardiovascular health, and make you more susceptible to mental health issues.

If the stress you are experiencing is making it difficult to function in your work and home life, it is essential to talk to a doctor or therapist. If you are experiencing symptoms such as difficulty sleeping, excessive fatigue, feelings of sadness, anxiety, or a loss of interest in activities you used to enjoy, it might be a sign of a mental health condition such as anxiety or depression.

What This Means For YouWhile working from home may provide a sense of freedom, flexibility, and a no-cost commute, there are hidden stressors to be aware of. By focusing on what you can do tomitigate this stress, you can improve your overall work-life balance and general well-being. Take steps to set boundaries, reduce distractions, and practice healthy habits that will help you stay productive and stress-free.

What This Means For You

While working from home may provide a sense of freedom, flexibility, and a no-cost commute, there are hidden stressors to be aware of. By focusing on what you can do tomitigate this stress, you can improve your overall work-life balance and general well-being. Take steps to set boundaries, reduce distractions, and practice healthy habits that will help you stay productive and stress-free.

6 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Shimura A, Yokoi K, Ishibashi Y, Akatsuka Y, Inoue T.Remote work decreases psychological and physical stress responses, but full-remote work increases presenteeism.Front Psychol. 2021;12:730969. doi:10.3389/fpsyg.2021.730969Eurofound and the International Labour Office.Working anytime, anywhere: The effects on the world of work.Gualano MR, Santoro PE, Borrelli I, et al.TElewoRk-relAted stress (TERRA), psychological and physical strain of working from home during the COVID-19 pandemic: A systematic review.Workplace Health Saf. 2023;71(2):58-67. doi:10.1177/21650799221119155Bodner A, Ruhl L, Barr E, Shridhar A, Skakoon-Sparling S, Card KG.The impact of working from home on mental health: A cross-sectional study of Canadian worker’s mental health during the third wave of the COVID-19 pandemic.Int J Environ Res Public Health. 2022;19(18):11588. doi:10.3390/ijerph191811588Hoornweg N, Peters P, van der Heijden B.Finding the optimal mix between telework and office hours to enhance employee productivity: A study into the relationship between telework intensity and individual productivity, with mediation of intrinsic motivation and moderation of office hours.In: Leede JD, ed.Advanced Series in Management. Vol 16. Emerald Group Publishing Limited; 2016:1-28. doi:10.1108/S1877-636120160000016002American Psychological Association.Stress effects on the body.

6 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Shimura A, Yokoi K, Ishibashi Y, Akatsuka Y, Inoue T.Remote work decreases psychological and physical stress responses, but full-remote work increases presenteeism.Front Psychol. 2021;12:730969. doi:10.3389/fpsyg.2021.730969Eurofound and the International Labour Office.Working anytime, anywhere: The effects on the world of work.Gualano MR, Santoro PE, Borrelli I, et al.TElewoRk-relAted stress (TERRA), psychological and physical strain of working from home during the COVID-19 pandemic: A systematic review.Workplace Health Saf. 2023;71(2):58-67. doi:10.1177/21650799221119155Bodner A, Ruhl L, Barr E, Shridhar A, Skakoon-Sparling S, Card KG.The impact of working from home on mental health: A cross-sectional study of Canadian worker’s mental health during the third wave of the COVID-19 pandemic.Int J Environ Res Public Health. 2022;19(18):11588. doi:10.3390/ijerph191811588Hoornweg N, Peters P, van der Heijden B.Finding the optimal mix between telework and office hours to enhance employee productivity: A study into the relationship between telework intensity and individual productivity, with mediation of intrinsic motivation and moderation of office hours.In: Leede JD, ed.Advanced Series in Management. Vol 16. Emerald Group Publishing Limited; 2016:1-28. doi:10.1108/S1877-636120160000016002American Psychological Association.Stress effects on the body.

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Shimura A, Yokoi K, Ishibashi Y, Akatsuka Y, Inoue T.Remote work decreases psychological and physical stress responses, but full-remote work increases presenteeism.Front Psychol. 2021;12:730969. doi:10.3389/fpsyg.2021.730969Eurofound and the International Labour Office.Working anytime, anywhere: The effects on the world of work.Gualano MR, Santoro PE, Borrelli I, et al.TElewoRk-relAted stress (TERRA), psychological and physical strain of working from home during the COVID-19 pandemic: A systematic review.Workplace Health Saf. 2023;71(2):58-67. doi:10.1177/21650799221119155Bodner A, Ruhl L, Barr E, Shridhar A, Skakoon-Sparling S, Card KG.The impact of working from home on mental health: A cross-sectional study of Canadian worker’s mental health during the third wave of the COVID-19 pandemic.Int J Environ Res Public Health. 2022;19(18):11588. doi:10.3390/ijerph191811588Hoornweg N, Peters P, van der Heijden B.Finding the optimal mix between telework and office hours to enhance employee productivity: A study into the relationship between telework intensity and individual productivity, with mediation of intrinsic motivation and moderation of office hours.In: Leede JD, ed.Advanced Series in Management. Vol 16. Emerald Group Publishing Limited; 2016:1-28. doi:10.1108/S1877-636120160000016002American Psychological Association.Stress effects on the body.

Shimura A, Yokoi K, Ishibashi Y, Akatsuka Y, Inoue T.Remote work decreases psychological and physical stress responses, but full-remote work increases presenteeism.Front Psychol. 2021;12:730969. doi:10.3389/fpsyg.2021.730969

Eurofound and the International Labour Office.Working anytime, anywhere: The effects on the world of work.

Gualano MR, Santoro PE, Borrelli I, et al.TElewoRk-relAted stress (TERRA), psychological and physical strain of working from home during the COVID-19 pandemic: A systematic review.Workplace Health Saf. 2023;71(2):58-67. doi:10.1177/21650799221119155

Bodner A, Ruhl L, Barr E, Shridhar A, Skakoon-Sparling S, Card KG.The impact of working from home on mental health: A cross-sectional study of Canadian worker’s mental health during the third wave of the COVID-19 pandemic.Int J Environ Res Public Health. 2022;19(18):11588. doi:10.3390/ijerph191811588

Hoornweg N, Peters P, van der Heijden B.Finding the optimal mix between telework and office hours to enhance employee productivity: A study into the relationship between telework intensity and individual productivity, with mediation of intrinsic motivation and moderation of office hours.In: Leede JD, ed.Advanced Series in Management. Vol 16. Emerald Group Publishing Limited; 2016:1-28. doi:10.1108/S1877-636120160000016002

American Psychological Association.Stress effects on the body.

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