The effects of remote work on mental health have been the subject of much debate in the 2020s. Many employees find that remote work supports their well-being by making it easier to organize their daily lives and work. For others, it causes a sense of isolation and boredom.
MIELI ry’s expert psychologist Mari Huhtiniemi answered questions about the effects of remote work on mental health and advised on how to make remote work mentally friendly.
Is remote work beneficial or harmful to mental health?
Remote work can have both positive and negative effects on mental health. Factors that influence this include the individual characteristics of the employee, the nature of the work, and the culture of the work community.
For some, remote work is a good fit. The overall workload is reduced as commuting time is saved, the morning rush is eliminated, and office stimuli are no longer a distraction.
Remote work allows you to work in peace and is better able to concentrate. Work autonomy is achieved when you decide how and where you work, and possibly have flexibility in your working hours.
Many people are able to concentrate better when working remotely.
Others need to get out of the house to get into the right frame of mind for work. Some crave more social interaction and may experience loneliness, isolation, boredom, and fear of missing out when working remotely. These feelings can directly impact mental health, work performance, and productivity.
Remote work can blur the line between work and life, if the office and a place to relax are one and the same space. There can also be a feeling of having to be available all the time and constantly checking messages even outside of working hours. This can, for example, impair the quality of sleep. On the other hand, remote work can allow for a more flexible combination of work and everyday life.
For many people on the neuro-spectrum, remote work is actually the only suitable form of work. For them, the increasing popularity of remote work has given them the opportunity to participate in working life. It has a significant positive mental health impact.
What impact does remote work have on productivity?
I have personally noticed that many people feel more productive when they are able to work remotely on tasks that require focus and independence. There is also research evidence that this increased productivity experience is possible.
On the other hand, in tasks that require joint creation, ideation, and exchange of ideas, it is often more productive to work face-to-face in the same space, rather than via remote connections.
People feel more productive when they can perform tasks that require concentration remotely.
It is good to remember that multi-location working has been around for quite some time. In this case, the organization has had to create operating methods and practices that have made the operation productive despite the physical distances. Of course, physically working in the same office does not automatically increase the amount of collaboration, for example.
What impact does hybrid work have on mental health?
Research has shown that a flexible hybrid work model supports mental health best. It combines the advantages of remote and local work. In hybrid work, employees can flexibly influence the organization of their own work, which means that the need for autonomy is fulfilled.
Autonomy is one of the basic psychological needs of humans, which strengthens our well-being and mental health. Remote work gives you the peace of mind you desire and the opportunity to flexibly combine work and other life.
Office days, on the other hand, reinforce the needs for belonging and sociality, which are also very important for the mental health of humans – herd animals.
How can an employee make remote work more enjoyable?
Autonomy also means taking responsibility. In remote work, the employee’s responsibility for their own daily choices and use of time is emphasized, so that they get enough daily exercise, breaks, varied nutrition, and socialization.
Manage your own work and plan your workdays .
Calendar, plan and organize your day with your work tasks. Remember to also reserve time for breaks. Actively organize and limit your work.
Take care of brain ergonomics.
Turn off the beeps on your media devices when you need peace and quiet while working. Don’t multitask. Take enough breaks and disconnect from your work and workstation during breaks. Move your body – walk, stretch, or do aerobics.
Take care of good nutrition.
Take a proper lunch break and disconnect from work during your lunch break. Also remember to have snacks if necessary. Invest in the quality of your food even when working remotely. Your brain and mind need nutritious fuel when working remotely just like they do in the office.
Take care of your social life .
Be sociable and strengthen your sense of community, even remotely. Share your experiences and thoughts, be present. However, remember to give others a chance to work. Also organize informal meetings with your teammates and supervisor.
Actively define work and leisure time.
Try to make a clear boundary between work and leisure time and disconnect from work at the end of the day. For example, going for a walk right after work can help you disconnect from work. Remember that you don’t have to be available all the time.
How can an organization ensure that work is mind-friendly remotely?
Although the employee is responsible for their own daily choices during remote working days, the organization is responsible for creating conditions for remote working and a working culture that supports employees’ mind-friendly choices.
Strengthen a work culture that supports remote work.
Value remote work and create a working atmosphere where remote work is a natural part of everyday work and not a special arrangement.
Establish clear remote working policies .
Establish clear structures, practices, and rules for remote working. Goals, responsibilities, and communication practices should be clear.
Maintain community and enable communication .
Make sure it is easy to communicate and message remotely. Make sure that your tools are functional. Set aside time to catch up and have informal meetings, even remotely.
Take care of ergonomics, including brain ergonomics .
Good tools and ergonomic workstations promote smooth working and reduce strain. Remember to also take care of the instructions and practices related to brain ergonomics. Virtual break exercises are one way to support ergonomics during the workday and strengthen community.
Remember the importance of supervisor work, even remotely .
The supervisor must be present and meet the employees remotely. In addition, the employee must be more active and sensitive to how the employees are doing. Some challenges may be harder to notice when working remotely. The supervisor also acts as an example to others through his or her own actions.
