Anxiety and Remote Work: How to Set Boundaries

Remote work offers many benefits, including flexibility and freedom. However, it can also blur the lines between personal and professional life, leading to increased anxiety and stress. Setting clear boundaries is essential to maintaining mental well-being while working from home.

Define Your Workspace
Creating a designated workspace can help establish a mental separation between "work" and "home." Whether it's a dedicated room or a specific corner, ensure it's free from distractions. When you leave this space, you're off the clock.

Set Clear Work Hours
Without a structured 9-to-5, working late into the evening or over weekends is easy. Set specific work hours and stick to them. Communicate these hours with your employer, clients, and family to avoid interruptions and the temptation to work beyond your limits.

Prioritize Breaks
Remote work can lead to long periods of uninterrupted sitting, which is both physically and mentally draining. Schedule short breaks throughout the day to recharge. Even five minutes of stretching or walking outside can help reduce anxiety and refresh your focus.

Learn to Say No
Feeling pressured to say yes to every task is common, especially in a remote setting. However, overcommitting can increase stress levels. Be realistic about what you can handle, and don’t be afraid to decline additional responsibilities if they threaten your well-being.

Seek Support
If you're struggling to manage anxiety, don’t hesitate to reach out for professional help. Therapy can provide valuable tools for managing stress and maintaining balance in your remote work life.

Remember, if you're feeling like you want to end your life, or if you're having thoughts about, or plan or intent to hurt yourself or end your life, please call the National Suicide Prevention Lifeline at 800-273-8255. Someone is understanding and knowledgeable to talk to and support you 24/7, and it's a confidential and no-charge resource. You can also call or text 988, anytime.

Remote Therapy with Onward Psychological Services

Setting healthy boundaries can reduce anxiety and create a more sustainable work-from-home routine. If boundaries are not working as they should, consider speaking with a professional from your home. Remote therapy with Onward Psychological Services is available in Colorado, Connecticut, Maine, Maryland, Massachusetts, Nebraska, New Hampshire, Nevada, Rhode Island, and Virginia.