Are you working from home?
If you’re like lots of people right now, there’s a high likelihood that you feel stressed, trapped, and your mental and physical well-being have suffered?
It’s tough, working at home sounds good at first, but there are plenty of cons… such as isolation and distraction! It can be a recipe for stress, burnout, and mental exhaustion.
If you are struggling right now, please don’t despair. You’re not alone. The good news is that you can make changes today (right now) that will lead to a rapid improvement to both your mental and physical health.
By making small adjustments (like the ones in this article), you can quickly transform your mind and body. When this happens…everything else in your life improves, from your self-esteem, personal relationships, career… you name it.
Here are eight simple ways to boost your mental health while working from home.
#1 Gratitude Diary
When you wake up each day, write down three things that you are grateful for – Here are some ideas for inspiration:
- A roof over your head
- Food in the cupboards
- Water to drink
- A phone to call your loved ones
- Your own business
- A great career
- The internet
- Loving family
- A car
- Beautiful garden
- A pet (dog, cat, fish)
- Financial security
The above are just a few ideas. But as soon as you wake up…pause and ask yourself the question, “what three things am I grateful for today?”.
It will put you in a state of gratitude. You’ll start your day positively and be more likely to attract more things to be grateful for.
I don’t know about you, but my head is continually spinning thoughts…one minute I’m thinking about work, then the next “did I feed the dog this morning?”…
We have between 12,000-60,000 thoughts per day! It’s easy to jump from one thought to the next and lose track of what’s going on in our lives.
One of the best things to do is keep a journal and do what’s called a ‘brain dump’ where you put a bunch of thoughts down on paper. It could be your plans for the day, or your worries, and how you are feeling. There’s something incredibly liberating about taking time out to write out what’s on your mind.
#3 Perspective Check
Yes, I get it…you’ve got pressure from your boss, a presentation to prepare for, one of your kids gets sick, and there are bills to pay! Life can quickly go from good to bad, and unfortunately, not all things go the way we like.
That said, while you can’t control life, you can control your reaction. There’s a famous saying, “life is 10% what happens to me and 90% of how I react to it” – Charles Swindoll. I love this saying because it reminds you to take charge, be pragmatic, and face reality.
When things don’t go to plan, rather than react, take yourself off autopilot, and take a few deep breaths. Breathe in through your nose and out through your mouth. Then remember that you have a choice as to how you respond.
If you’d have asked me three years ago my take on meditation, I would have said something like…
“Meditating is for monks who live on treetops and have nothing better to do.”
Wow, how wrong/ignorant was I!?!?
Nowadays, I’m sold on meditation, and I don’t start my day without it.
Despite what lots of people think, meditating isn’t about switching off your thoughts and escaping reality. Quite the opposite…it’s about gathering your thoughts and building a relationship with your mind.
I would recommend trying the app Headspace. There’s a free trial, why not give it a shot for the next 30 days. What have you got to lose?
Walking is a form of therapy. It takes you out of your head and into the present moment. Whenever I’m tired or stressed because I’ve been slumped on my computer all day… I will go for a 30-45 minute walk to clear my mind.
When I come back from the walk nine times out of ten, I come back fresh, recharged, and ready to face the challenges life has to throw at me.
Walking does wonders for both your mental health and physical well-being.
Mentally it helps you process thoughts and is excellent for creativity. Steve Jobs was a huge advocate of walking. He used it to gain inspiration and solve complex problems. Walking also helps you connect with nature and your emotions.
Physically – walking burns a decent amount of calories and works the muscles in your legs. If you can walk 5,000-10,000 steps per day, you will improve your general fitness and be more likely to drop inches from your waist. How would that make you feel?
Nicholas Screeton, the creator of the ‘Life Enrichment Program’, says that there’s nothing better for blowing off steam, reducing stress, and boosting your mindset than a good home workout…
Whether that’s lifting some weights, going on a run, or doing an online fitness class, any type of activity will give you a surge of feel-good Endorphins.
Here are some workout ideas:
- Bodyweight exercises (such as push-ups, squats, crunches)
- Online personal training class
- Workout DVD
- Online one to one coaching
#7 Fun Time
When was the last time you laughed hysterically or did something fun?
It’s easy to prioritize our career, or serve the needs of others, our boss, our children, friends, etc…but what about you? Life can get very serious at times, and we forget to factor in fun and activities that we enjoy. You deserve to have some fun and do the things you love.
Do you have a hobby or activity that you find fun/enjoyable?
Maybe it’s reading, writing, creating, watching a good movie, playing tennis, cooking, etc.
It’s incredibly important to factor in ‘You’ time each day. Allocated time for ‘you’ doing the stuff you love. It could be 10 minutes or hours..but you deserve it.
#8 Chill Time
As soon as the alarm goes off in the morning, it’s ‘go…go…go’. We wake up, check the news, take a shower, hop on emails, work all day, cook, clean, and all of the other stuff on our to-do list, but what about chill time?
When I say chill time, what I mean is when you don’t have to do anything. A time when you can run a bath and soak your muscles? A time where you can rest peacefully in bed and recharge your batteries?
Something I like to do is make my day finish at 8 pm. As soon as the clock strikes eight… my phone goes on silent, and my computer goes off. The day is done. I’m no longer prepared to do anything else. It can wait until the morning.
I switch off, watch some TV, read a book, and usually take a bath where I reflect on the day, what went well, what didn’t, what can i improve tomorrow, etc. Then I focus on my breathing and switch off, so I’m ready to go again the following day.