Is working from home making your depression worse? Here are six things you can do to feel a little bit brighter.
While the work-from-home work model has seen introverts thrive with the need for less social interaction, it’s been taking a toll on those battling depression. It brings a magnified feeling of isolation and confinement that makes managing depressive symptoms extra challenging while juggling day-to-day work responsibilities.
We don’t know until when this is how life is going to be, but we know that we’ll get back a sense of normalcy eventually. The good news is, as we wait for that to happen, there are things you can do to make life a little easier for you.
You can practice these hacks alongside the best natural remedies for depression, so you see the best results for your mind and overall well-being.
Make time for small joys.
During a depressive episode, the last thing you probably feel like doing is incorporating small doses of joy through your day. Your brain might even say you don’t have enough energy for it. But we say otherwise: small joys may be exactly what you need. You can make working a positive experience as you reward yourself for every two to three hours you’ve been working. If that’s hard for you, you can make it every 25 minutes!
Whether it’s to cuddle your cat, take a short walk in the park, or listen to your favorite music, there are small joys that you can reward yourself with throughout the day. They might seem like small efforts, but cumulatively they can make a positive impact on how you view work
Pomodoro your way through the day.
Depression can make you feel two things: you don’t feel like you want to work and you don’t deserve to take a break. These are two extremes that the Pomodoro technique can be very useful for as it’s meant to break down your productivity into 25-minute sprints that can increase your focus and also build a mindful habit of taking small breaks throughout the day. Talk about hitting two birds with one stone!
Here’s how you can do it:
- Get a timer and set it to 25 minutes. Then, begin working.
- As soon as your timer goes off, take a 5-minute break.
- After the break, reset your timer to 25 minutes again and continue working.
- Repeat the same process for four 25-minute sessions.
- On your fourth pomodoro, take a more restorative 15-20-minute break.
- Repeat the cycle until you burn through your to-do list.
If one of your tasks requires more than four pomodoros to complete, you can divide it into smaller, actionable steps so you can match it to one pomodoro cycle. The trick is to plan out your day and set specific schedules for every task. Doing this will help you attain a sense of milestone per completed pomodoro and help you progress better.
Socialize with your co-workers virtually outside of work.
Your interaction with your co-workers don’t have to be confined to work-related meetings. You can connect with them outside work, too! You can make work more fun by building meaningful relationships with your workmates.
If your work culture and environment is a bit more on the friendly-side, you can consider initiating a virtual lunch gathering. If it’s a bit more challenging to gather your team, then you can opt to just set a virtual coffee date with your best work buddy and try to relive those pantry discussions you used to have.
Having positive social connections can play a critical role in maintaining a positive mental health throughout your work week, especially when working from home.
Drink plenty of water and eat healthily.
This is something that we’re all guilty of: forgetting to drink water and prioritizing healthy meals. When you’re trying to get work done and you’re finally in the zone, it’s easy to put physical nourishment on the back burner.
But it’s important that you make it a point to drink enough water and prepare a healthy diet; your body needs it to continue functioning optimally at stressful times. When you’re eating and drinking right, your immune system stays supported and depression is kept at bay.
Good thing though, there are plenty of recipes that work wonders for depression that happen to also be pretty easy to prepare! You can opt to prepare them beforehand and then just re-heat when you’re about to eat.
One thing you can do is to intentionally schedule your water breaks and meals throughout your day. You can use Google Calendar if you’re already on your laptop or download apps like TimeBloc which are specifically designed to help you make time for things like this. Either way, it’s important you don’t deprive your body the nourishment it needs.
Don’t overload yourself with too much screen time.
You’re most likely already spending the whole day looking at one or two computer monitors, so taking some time away from the screen after work hours can be good for you.
You can try to shift your attention to a good book and get lost in its story or go out for a walk (if it’s safe). The goal is to give your brain a healthy breather so it has a chance to restart. Doing so will also provide you with more positive stimuli that can help combat potential fatigue.
Build a post-work habit of things you enjoy. Do you like to paint, draw, or engage in photography? Does cuddling with your pets give you happy feelings? Perhaps, just enjoying a nice warm cup of tea while sitting on your porch or balcony tickles your fancy? Go ahead and do it. You worked hard the whole day, you deserve to reward yourself with a few hours of quiet to enjoy disconnected rest and keep the depressive symptoms of fatigue away.
Declutter and liven up your workspace.
Your workspace is practically where you spend most of your time, so organizing and making it homey can help make it a healthier space. Decluttering is known to help increase focus and productivity because your environment is more organized. It also contributes to more happiness and an overall healthier mental wellbeing.
But decluttering doesn’t mean that your work station shouldn’t have any personality of life. The key is incorporating minimalistic additions like:
- Getting a small, indoor plant
- Relocating near a window with plenty of sunlight
- Experimenting with lighting
- Adding a frame of encouraging quote
Your additions don’t always have to be material things. Most of the time, factors like natural light are more important ones that play a bigger role in helping your workspace feel brighter and more cozy.
ASKING FOR HELP IS THE FIRST STEP TO FEELING BETTER
If you’re struggling with depressive symptoms, it’s important to reach out for help. There’s no shame and absolutely nothing wrong with letting your manager know that you need professional support as you work on overcoming your symptoms.
Some companies advocate for proactive mental health practices and even go the extra mile of providing mental health consultations with mental health professionals.
If this isn’t an option for you, don’t hesitate to seek out help from your loved ones or closest friend, their support can go a long way in helping you especially in challenging times like this.
