You wake up at 9 in the morning and the first thing you do is check your phone for messages.
Most likely, the second thing you do is turn on your computer and begin the day’s work. You’ll probably take a quick 10-minute break to have a fast shower and breakfast, and it is back to work again.
Evening comes, the sun is about to set, and yet you’re at it. Working.
By the time you are done, it is probably 9pm and you probably watch a show or two and head to bed.
The next day you wake up to start all over. The same thing. Every single day.
Work from home syndrome is real.
Work from home or WFH for short has become a part of the lives for many working professionals, especially those with white collar job titles.
While WFH has its perks: You are able to save money on transport and for some of us, even food, it also has its drawbacks.
Doctors are now saying that working from home can result with a lot of negative health effects.
The most common health side consequences of working from home include backaches, neck strain, migraine, plus tension headaches.
What is the WFH syndrome?
To put it simply, the WFH syndrome is depression, anxiety, stress, burnout, and fatigue all mixed into one.
A person who WFH often multitasks work and home chores to the point where they never really get enough time to relax. Their time is always split between work and chores.
Interruptions from family members are also one of the causes to these stresses.
For many, WFH is something new which they have difficulty in adapting to because it requires immense effort to create a routine and work schedule that works.
Many who WFH also suffer from anxiety, burn out, depression and fatigue from constantly multitasking and staying updated with many things be it at home or at work.
There are others too, who are working in isolation at home. With having lack of social communications, often many suffer in silence.
Here’s how you can approach your WFH syndrome.
1. Separate your work space.
If you have been working and sleeping in the same room, you might want to reconsider switching things up.
Perhaps consider working from a different spot from where you usually sleep. The first and last thing you want to avoid seeing when waking up and sleeping is your workstation.
This trick will help create a sense of separation from work and home.
2. Exercise regularly.
This one’s a no brainer but it really helps.
Having a routine to get some form of movement is great for keeping the blood pumping and staying consistent.
Consider allocating 30 minutes to an hour to work out daily. Drink lots of water and eat your vegetables and fruits.
3. Check in on each other.
Everyday, message or video call someone close to you just to see how they are doing.
It will help you cope with the WFH situation. Not only does speaking to someone help make us feel better, subconsciously, but it is also good to know that others have our backs too.
4. Have a routine.
Yes, it can be difficult separating work especially if you are at home. The impulse to check on your emails on your smartphone can be great especially if there have been no boundaries set.
To stop this from happening, it is important to have a set time dedicated for work and make sure your team members are aware of this.
For instance, letting them know in advance that any emails sent after 6pm will only be replied the next day is a great way to create and maintain a healthy work life balance.
5. Have a hobby.
Limiting screen time and focusing on things that interest you is key in making sure we are mentally healthy.
Reading, listening to music, writing, painting, doodling, and expressing ourselves creatively helps in getting us through these uncertain times.
Scheduling time for yourself to being doing stuff that brings you joy helps bring meaning to what you do.