Tips and Strategies for Good Mental Health and Wellbeing When Working from Home

By: Phil Brain, Psychotherapist

With many of us now working from home, it’s easy to assume this setup is ideal. However, it comes with its own challenges—feelings of isolation, lack of social contact, and changes in routine can all impact our mental health and wellbeing.

While self-care looks different for everyone, the following recommendations from mental health professionals may help improve your remote work experience and overall wellbeing.

Establishing a Routine

When working in an office, a daily routine provides structure, which is essential for mental wellbeing. A similar approach should be taken when working from home. Your routine doesn’t need to mirror a traditional workday, but maintaining consistency can help create a sense of normalcy.

Get Dressed

While the idea of working in pyjamas may be appealing, consistently getting up, washing, and getting dressed can have a significant positive impact on your mindset. It helps you transition into “work mode” and prepares you for the day. If your role involves video calls, dressing appropriately is important, but even casual attire is better than staying in sleepwear all day. Likewise, changing out of work clothes at the end of the day can help you mentally disconnect from work.

Setting and Maintaining Boundaries

Creating clear boundaries between work and personal life is crucial to avoid burnout. Here are some keyways to achieve this:

Structure Your Day: Schedule breaks, movement, and a defined start and finish time.
Stick to Working Hours: It’s easy to keep working when your office is at home. If possible, use a separate workspace, and at the end of the day, put away work-related items to signal the end of the workday.
Communicate with Family and Friends: Ensure they understand that your working hours should be respected unless there’s an emergency.
Create a Dedicated Workspace: Having a separate space for work can improve productivity and make it easier to step away when the workday ends.
Maintain Online Privacy: If using video calls, ensure your background is neutral to protect your privacy. Many platforms, such as Zoom, offer virtual backgrounds.
Avoid Overcompensating: Remote workers often feel pressure to prove they are working, which can lead to stress. Trust in your productivity and avoid unnecessary over-communication.

Create a dedicated work space

Having a designated workspace is key to maintaining a healthy work-life balance when working remotely. Ideally, this should be a separate area where you can “close the door” on work at the end of the day, minimizing visual reminders of tasks left unfinished. This physical separation helps signal the transition from work mode to personal time.

If a separate workspace isn’t possible, consider packing away work materials at the end of each day to create a clear distinction between professional and personal life. This is especially important if you work from your bedroom, as constant reminders of work can make it harder to fully disconnect and get the quality rest your mind and body need.

Prioritise Exercise

Sitting at a desk all day can be mentally and physically draining. Incorporating movement into your day—whether through a walk, yoga, or an at-home workout—helps release endorphins that boost mood, energy, and overall wellbeing.

Healthy Eating and Hydration

Working from home makes it easier to snack frequently or skip meals altogether. A balanced diet supports mental health by maintaining stable energy levels and cognitive function. Eating at regular intervals, incorporating protein, whole grains, and probiotics, and limiting junk food can improve focus and prevent burnout.

Tips for Healthy Eating and Drinking

Avoid skipping meals, as this can lead to decreased concentration and energy crashes.
Reduce caffeine intake and drink plenty of water.
Be mindful of alcohol consumption—excessive drinking can lower serotonin levels, disrupt sleep, and negatively impact mood.

If you are transitioning from Office to Home working or a Hybrid Role

While commuting to and from the office can often feel like a tiresome routine, it actually plays a crucial role in self-care and mental wellbeing. The commute provides a natural transition between personal and work life, allowing time to prepare for the day ahead and decompress afterward.

When working from home, this transition disappears, making it harder to mentally switch between roles. To recreate this separation, consider incorporating a short walk in the morning before starting work and another at the end of your workday. This simple habit can help signal the start and end of your work hours, reduce stress, and maintain a sense of balance in your daily routine.

Self-Care and Mindfulness

Practicing mindfulness and relaxation techniques can help reduce stress. Free resources, such as online guided meditation videos, offer accessible ways to incorporate mindfulness into your routine. Exploring different methods can help you find what works best for you.

By making intentional choices about routine, boundaries, physical health, and self-care, working from home can be a sustainable and mentally healthy experience.