As the COVID-19 pandemic forces companies to consider remote working as their new reality, a lot of employees are experiencing difficulty or ‘adjustment issues’ to adhere to the ‘new normal’.

By Snigdha Samantray

Everyone is talking about adapting to the ‘new normal’. The ‘new normal’ has impacted all spheres of life, including our workspace. Earlier work from home (WFH) was a privilege, now it’s almost a norm.

As the COVID-19 pandemic forces companies to consider remote working as their new reality, a lot of employees are experiencing difficulty or ‘adjustment issues’ to adhere to the new ways of working. However, there are others who have started to enjoy this new way of working and fear to get back to the ‘old normal’ – also known as the ‘re-entry syndrome’. Both the groups share something in common and that is ‘fear of change’.

So, what makes people fear change? Psychologically, every individual has innate inertia or is resistant to change, simply because change is unpredictable, requires effort to readjust, evokes fear, and makes one lose control.

The challenges

With little signs of the pandemic calming down, WFH will be the only way for most people to work in the upcoming months. Keeping this in mind, let’s have a look at some of the mental health challenges that this change in working style has brought about:

Adjustment difficulties: Re-adjusting to a new working style has been challenging for many people and has been found to evoke anxiety in many. We have a general mindset that working means, going out of the house to a different location, and working with fellow colleagues. We have seen our grandparents and parents working this way. Hence, the idea of WFH doesn’t come that easily to us.
Stress, depression, and anxiety: For many people, going to the office is not about work, but also a form of motivation, a break from mundane, and an escape from worries. Some of the common mental health issues that the working professionals are going through in the current time of WFH include stress, depression, and anxiety. These are especially exacerbated in people who have a history of such mental health issues.
Insomnia and sleep difficulties: Loss of sleep or disturbances in sleep are commonly seen due to disruption in the sleep-wake cycle. Most people sleep to escape boredom or work late at night as they don’t have to commute to the office the next day. Untimely naps tend to interrupt regular sleep patterns.
Loneliness and isolation: Being away from peers and the social circle has made many people feel isolated and lonely. The social aspect of chatting and venting about work and life when someone is working remotely may be missing. This camaraderie may not be translated well by virtual mediums.
Lack of structure: A lot of people are experiencing frustration due to a lack of structure or boundary in professional and personal life – which blurs the lines between productivity and leisure time, straining both interpersonal relationships and work obligations.

Self-help tools

The good news is that we can apply these quick self-help tools to overcome most WFH challenges:

Dedicated workspace: It would be ideal if you can work in a room by yourself behind a closed door. Avoid bedrooms as a workplace, if possible. Invest in the right ergonomic furniture to make working comfortable and ensure that you have a suitable backdrop for video calls with clients and colleagues.
Setting boundaries: The biggest challenge in a WFH routine is the presence of other people at home. Block out distractions from family members by agreeing on basic ground rules. If you have children or old people at home, help them understand the nature of your work and obligations. Try not to get involved in conversations, personal calls, or housework during working hours.
Fixed schedule: Without a fixed timetable, it is easy to procrastinate or over-schedule yourself. Consistency is very important to set a routine with regular start time, finish time, along with structured breaks.
Practising self-care: It is important to disconnect from work in order to feel refreshed and motivated. Make it a point to carve out time every day for exercise, meditation, or anything that relaxes you. Make sure to continue treatment and medication in case you are taking any, and be in touch with your doctor.
Exercising self-control: It is important to set up demarcations and maintain a healthy mind and body. When working from home, there are chances that you might get tempted to overindulge – whether in food, leisure, or work. Moderation is the key.
Creating cohorts: Make time for the corridor talks just the way you did when you were going to the office. It will help you feel connected with your colleagues and office mates.
Escaping into nature: Intermittently, post-work, breathe the fresh air, feel the breeze, and the raindrops. Nature is the best spa.
Mastering technology: WFH entails a basic understanding of computers and the internet. If you find this new and challenging, don’t hesitate to seek help or reach out to the IT department of your organisation. Mastering technology is also about knowing when to head for a digital detox and get your eyes off the screen.

Two to tango
A healthy WFH experience is based on two premises – one at the organisational level and others at the individual level. At the organisational level, one can ensure healthy working conditions by catering to the needs and difficulties of employees as they WFH. It’s also important to stay connected with the employees over virtual meetings for regular check-ins and to allow teams to connect with one another. Employees can also be engaged in online training as it’s a good opportunity to improvise skills and also to keep them distracted from other worries.

Managers and HR professionals need to ensure that they routinely check with their teams not only about work but also how they are doing at a personal level, being vigilant about changes that they notice in terms of their personality or productivity. Organisations also need to boost Employee Assistance Programs (EAP) and organisation’s health plans in order to provide support to their employees during these times of uncertainty.

At the individual level, how one responds to a remote work environment is completely dependent on the individual’s needs and triggers. Despite practising self-help techniques, if one feels unhappy in their current work situation, it’s advisable to talk to a mental health professional, or to the manager at work. Under no circumstances, is it advisable to suffer in silence.

In a nutshell, there’s no perfect formula for an effective WFH experience. It varies from individual to individual, depending on their relative strength and support system. Every individual needs to exercise flexibility and experiment with their unique abilities in these unprecedented times.

(The author is a consultant clinical psychologist at Mfine, Bengaluru, India)