WFH woes
"I knew I needed a day to recharge and work on my mental health but was unsure how to go about it, especially with limited places to go and a bedroom that doubles as an office."
A few months ago, if you had asked me to picture my perfect mental health day, it would have involved staying at home in my pajamas, taking time to be alone, and eating a lot of snacks.
In a strange twist, the COVID-19 pandemic has created a complicated world where my average workday actually looks a lot like that—except for that stress is everywhere and my mental health is suffering. My brain is working in overdrive, and I feel compelled to get everything done as soon as possible—a byproduct of the precarity of jobs right now and absorbing daily news. The setting may look the same as that idealized mental health day but the results are far different.
A 2018 survey found that people who work gig economy jobs as their sole income have been found to have higher levels of anxiety than those who work in traditional employment, often due to financial instability. Though I'm a freelance writer and make my own schedule, prior to the pandemic I didn’t work from home. But after a few weeks of waking up, working at the desk less than a foot from my bed, and then climbing back in at the end of the day, I felt unbelievably burnt out.
I knew I needed a day to recharge and work on my mental health but was unsure how to go about it, especially with limited places to go and a bedroom that doubles as an office. So I reached out to some experts, who confirmed a lot of what I was feeling. “With all the unknowns that are consuming us on a daily basis, we all need a day to step away from work stressors and breathe,” says Dr. Rudi Rahbar, PsyD.
If you’ve never taken a mental health day, a concept that was only beginning to become more acceptable before the pandemic, you might be surprised to discover how life-changing one can be. “Mental health days are important as they are a way to recharge and a way to give us more space to handle life and work,” says Brittany A Johnson, LMHC. This break allows you to return to work happier and more grounded than before—something we could all use right now.
Still, I wondered how I could make a mental health day work, given the circumstances. “Usually, we envision ourselves leaving the office behind, enjoying a peaceful day at home, or engaging in some sort of leisurely activity,” explains Dr. Rahbar, noting that our expectations have to change given these times.
Even so, there are quite a few ways to go about taking a mental health day—even while quarantined at home. Here’s how to make it happen.
When my brain stopped processing easy information, I knew I needed to take a mental health day. “Usually, we can see signs of needing a mental health day from work when we see signs of burnout,” says Dr. Rahbar. “That can be when we start showing up late for work or meetings when we are rolling our eyes or just have this overall apathy about coworkers, bosses, or the work environment. And when we dread getting up in the morning and going to work.”
Dr. Rahbar explains that, when working from home, the signs can be a bit different. If you are waking up right before work starts or are logging into a Zoom meeting late, these could be signs that your mind is desperately crying out for a mental health day.Dr. Rahbar explains that, when working from home, the signs can be a bit different.
Once you realize you need a mental health day—and have a sick day approved by your company or have managed deadlines and client expectations—it’s time to set up for an uninterrupted, recharging day.
Johnson recommends keeping your workspace separate from your living space on a regular basis, if you have space, but especially on a day where you’re taking off from work. “You need to create a ritual or routine to switch the space from work to home,” she says. “That would be moving the laptop to another room for the day, or closing the door to your' home office, or even moving your portable desk to a corner so it is out of sight.”
Let’s be real, during quarantine there are a very limited number of places to go, so you might inevitably spend a lot of the day at your house. By removing your work from any area you’ll be in, it lowers the temptation to log on “just for a minute.”
Another great way to lower the temptation to check in on work and stop feeling guilty about taking a much needed day for yourself: turn everything off. “First, turn off your laptop or computer,” says Dr. Rahbar. “If you get emails sent to your phone, turn off notifications for the emails for that day. Second, grab a book, watch a movie or show, or go for a walk, if you can, to distance yourself from work and make it feel like a true day off.”
If you’re like me and use your personal computer for work, it can be harder to create that separation. I watch TV on my laptop, meaning I often find myself looking at emails when I open the browser. If this sounds familiar, take the time to log out of your email the night before to stop yourself from automatically checking it; the time it takes to type in your password is just long enough to remind yourself that you shouldn’t.
Before you start your mental health day at home, Dr. Rahbar recommends making a list of things you’ve been wanting to do that make you happy. Have you been looking for the time to finally finish that interesting book or to start a new show? Do it. Is there a recipe you’ve been craving but that takes too long to make after work? Get cooking. If you decide during the day that anything is more effort than joy, drop it.
There aren't any rules when it comes to planning your mental health day. I’ve spent half of one just laying on my bed, listening to music and it was fantastic. As Johnson says, “Taking hot baths or showers are good ways to spend mental health days.” If you’re looking for ideas of how to destress, Dr. Rahbar recommends FaceTiming with friends and family, meditating, journaling, or doing some kind of art project.
If laying on your bed staring at the ceiling isn’t as satisfying to you as it is to me, feel free to be productive—as long as it’s not work-related. A mental health day is about doing what actually makes you feel better, not what you think you should do.
Do you want to spend all day cleaning out your closet because every day working from home you get overwhelmed at how crowded it is (yes, this is sadly a real example from my life)? Dive in. “Being productive during these times can seem counterintuitive. If you do feel like you just want to spend the day binge-watching shows and eating Cheetos, do it. However, if you do feel the need to be more productive, one of the best things you can do for yourself is some sort of exercise,” recommends Dr. Rahbar, as it provides you endorphins and may help improve your mood. If exercise seems like a drag right now, dig into what would make you happy to accomplish.
Ultimately, there is no right or wrong way to take a mental health day. Whether you spend it finally sorting your bookshelf, sending cards to loved ones, or having a movie marathon, it doesn’t matter as long as it makes you feel better. And hey, if you get tired, lying on your bed doing absolutely nothing is always acceptable. What’s most important is that you’ve taken the first step to take care of yourself, and that is an accomplishment in and of itself.
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