Work From Home Stress-How to Deal With it During the Pandemic

Work From Home Stress-How to Deal With it During the Pandemic?

Work load has increased along with responsibilities at home, this has left people exhausted”. The blending of responsibilities from two major areas of our lives, work and home, can be a considerable source of stress, especially during a pandemic.

The Covid-19 pandemic and the subsequent lockdown has taken an extensive toll on the lives of many individuals, putting them under stressful conditions as they remain unsure about the future, that has been put on hold by the lockdown. Since stress is unavoidable, it’s important to learn how to channel and deal with it in a healthy, productive way.

With the COVID-19 lockdown, the work culture across the globe has changed. Work from home is the new normal, for at least a few more months. Zoom calls have replaced meetings and WhatsApp office groups have become sacrosanct. The workload is unavoidable in a corporate job. Work from home stress is the by-product of our new normal and has been so for more than a year now.

What is work from home stress?

Struggling with working from home depression? You’re not alone.

Work from home can be stressful, managing work, household work, children, and the elderly. It also means multiple times of work intrusion through addressing domestic chores. In many cases, WFH can be stressful and lead to back pains, headaches, loss of sleep, fatigue, and even obesity.

The Reason lead to stress during work from home?

  • Constant tiredness and cynicism
  • Changes in appetite, energy, desires, and interests
  • Feeling sad or depressed
  • Having trouble sleeping
  • Having trouble concentrating
  • Physical reactions, such as headaches, body pains, stomach problems, and skin rashes
  • Worsening of chronic health problems
  • Worsening of mental health conditions

These simple tips can help you while working at home, to reduce stress, feel more productive and take care of your mental health in these difficult times.

Have a routine

Having a routine introduces a sense of stability to one’s life. Whether you set your own schedule or have specific hours that you need to be working, creating a routine can help you manage your life and focus better on your work. Routines strengthen your mental health by reducing the number of decisions you have to make in a day. 

Follow your normal sleep and work patterns if you can, and stay consistent. Moreover, set a daily routine for work: take regular breaks, leave your desk for lunch, and have a fixed time to turn off. 


Exercise boosts not only our immune systems but also our mental health, which can reduce stress. Exercise can also be a great opportunity to get a break from the home environment. You should aim for a minimum of 30 minutes of activity each day.

Take care of your body.

  • Take deep breaths, stretch, or meditate
  • Walk: this tip may be simple, but it is still effective.
  • Follow an online exercise class


Communication is the key.

Everything can be fixed with communication.

You can even vent out your frustration or anger in front of your loved ones. This will make you feel better.

Prioritize taking care of your mental health

It may seem obvious, but in a calendar full of meetings, tasks, deadlines, family, physical hygiene, and children, the thought of how to work on your mental health often comes last.

It is essential, however, for companies and employees to invest in mental health-boosting activities and initiatives.

Physical activity can do wonders for your mental health.

Stay connected

“Fear and isolation can lead to depression and anxiety. We need to make a point to connect with others regularly.” 

Connect with your colleagues: These need not be just work meetings. Perhaps plan a virtual coffee break to just catch up with each other.

Practicing self-isolation or self-quarantine is beneficial for preventing the spread of COVID-19, but not so great for mental health. Sometimes the best antidote for stress is simply talking it out with a friend. 

Eat Healthy

Eating healthy can help reduce stress and has a number of long-term benefits if followed correctly.

Staying healthy is critical during a pandemic and healthy eating can have both physical and mental health benefits. Share food preparation duties with other members of your household where possible.

Here are some tips: Eat this:

  • Complex carbs like whole wheat bread or pasta and vegetables
  • Foods high in fiber like fruits and vegetables
  • Superfoods like Kale, Dark Chocolate, and blueberries, which contain mood-boosting antioxidants
  • Lean proteins like chicken, or better yet, wild-caught Alaskan Salmon (high in mood stabilizing omega-3.

Choose foods to boost memory, concentration, and alertness, such as pumpkin seeds, dark chocolate, and eggs. Limit your intake of refined carbs, processed foods, and sugary drinks.

Spend time with family

Spending quality time with your family members could be refreshing. However, few people realize that spending time with your family and having fun is a perfect way to reduce your overall stress level.

Remember the family does not always have to be blood relatives. Close friends, a guardian, or step-siblings all fall into the category of “family.” Cooking and eating more meals at home, as well as participating in physical activities (such as sports) with your family, can provide an unexpected advantage and improve your physical health.

One of the best ways to relieve tension and also stay fit is to exercise as a unit with family.

Separate workplace

Try to separate your workplace from the rest of the house. Set up an area of your house to use as a workspace. Sitting down in this space sends a clear signal to your brain that it’s time to focus.

Get everything you need in one place before you start to work – chargers, pens, paper, and anything else – and shut the door if you can.

The core idea of all the above points is to shift your focus to yourself and channelise all the positive energies around you. Following these steps to manage stress and add a sense of normalcy can go a long way to help you cope with the ever-changing environment.

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