Post-Pandemic Work Stress: How Remote Work Can Affect Wellbeing and Social Connection

Not braving the commute through traffic or having a boss look over your shoulder, getting to stay in on rainy days – there are a lot of positives to working from home. But it’s not all roses. It can be lonely. It’s not as easy to have friendly working relationships with your colleagues when they’re not physically present. Plus, managing your own workload at home can be challenging. Some of us like the structure that comes with going into the office and leaving work at work. 

Hybrid working might be the best of both worlds for some. That is, both working from home and going into the office within the working week. Either way, it seems like this new model of working is here to stay. What became a temporary response in the midst of a pandemic has ended up having a lasting impact on how we work. Research confirms it too: remote and hybrid work remain a sustained feature of the modern workforce, rather than a temporary adjustment.¹

As we move further into this new way of working, conversations around employee mental health are becoming more and more important. Understanding the effects of remote work on well-being is essential for employers, too, as it can affect the ethos and productivity of an organization.  

In this blog, we break down what remote work means for wellbeing and social connection, as well as how to manage stress while working from home. 

The Rise of Post-Pandemic Work Stress

If you’re a remote worker, you might have felt the boundaries between work and home life start to blur. For some, finding the balance is as easy as closing the laptop and leaving all work-related thoughts until 9 am the next day. 

For others, it means working overtime, getting messages and emails in the evening, and feeling as if their living space is still their office even beyond working hours. Many employees actually report that although they’re working from home, they’re working longer hours and feeling pressure to be constantly reachable. ²

Although it’s often a pain sitting through traffic, at least it defines a boundary between work and home. Without this physical separation, it can be really challenging for some of us to switch off. In fact, research confirms that pre- and post-pandemic, there are increased reports of stress and burnout among remote workers, especially when these boundaries are unclear. ³
Burnout is more than just feeling physically tired, too. It’s defined as emotional exhaustion, a reduced sense of accomplishment, and detachment from work. It’s a chronic workplace stress response, and when it goes unchecked, it can get worse over time. ⁴

Burnout can be an unfortunate consequence of sustained pressure at work, whether you’re working in or out of the office. However, it may be less visible in those who work from home. On one hand, being in the office means we can observe each other’s body language, mood, personalities, and so on. So it’s easier to tell if someone is annoyed with us or if they’re experiencing a personal problem. On the other hand, working from home means burnout shows up differently: extended screen time, constant notifications, and difficulty disconnecting. 

Next, we take a look at the benefits and drawbacks of remote working on mental health.

Remote Work Mental Health: The Benefits and Drawbacks

The good news is that flexible work arrangements can, according to research, improve job satisfaction, with the additional benefit of feeling a greater sense of control over one’s own workload.⁵

And it’s not just this benefit. Remote work reduces commuting strain, so we have a reduced carbon footprint, less time wasted in traffic, and more control over our daily routines as a result. On paper, it sounds great. But flexibility comes with trade-offs, as we mentioned earlier.

As humans, we’re social by nature. So when communication in the workplace becomes virtual, gone are the days of the water cooler chat, the shared lunch breaks, and the spontaneous conversations. In other words, remote work can spell loneliness for some. In fact, studies show that remote work can increase feelings of professional isolation when communication is primarily digital.⁶

With a lack of real-world workplace connection, it’s also not uncommon to feel more emotionally strained and less engaged with work. In fact, research has linked prolonged loneliness with increased psychological distress and poorer overall health outcomes.⁷ 

In short, the relationship between mental health and remote working is nuanced. The flexibility and comfort of working from home can do wonders for many people, but only when the right care is taken to support boundaries, structure, and connection. When these key areas are neglected, stress can result. 

Next, we take a look at the effects of remote work on well-being in more detail.

Effects of Remote Work on Well-Being

How does working from home affect our well-being? The answer to this depends on a lot of factors, such as how demanding your job is, your home environment, and personality traits, to name a few. But research shows some consistent well-being outcomes from remote work. These are: 

• Enhanced autonomy: A sense of control over one’s own workload, which can improve motivation and job satisfaction.⁵
• Higher levels of loneliness: Prolonged isolation can lead to higher emotional exhaustion.³
• Increased risk of burnout: Lack of boundary control between work and home life can increase the risk of burnout.⁴

In any case, employees who report having supportive leadership and clear communication tend to experience better mental health outcomes.⁹ This goes to show that organizational culture plays a significant role in reducing post-pandemic work stress.

Before we get to different ways to manage stress when working from home, let’s take a closer look at what work-life balance can mean. 

Work-Life Balance in Remote Settings

As we mentioned earlier, research suggests that when work and home occupy the same physical space, psychological boundaries can become blurred.⁸

Say, for example, you work from a laptop on your kitchen table. After you’ve officially finished the working day, the laptop is still within view and is very much accessible. So if you hear a notification, you might be tempted to open it up and check to see what it is out of worry or curiosity. Alternatively, you might choose to work through your lunch break just to make sure you don’t “fall behind.” 

Unfortunately, patterns like these are common among remote workers. Without clear separation, employees may check emails late at night, skip breaks, or extend working hours. This “always-on” attitude can contribute to digital overload and increased stress.²

Further, the average American is reliant on technology not just for work, but also for maintaining social connections, staying informed, and even for entertainment. For this reason, awareness around digital well-being is important – and it has become a focus in workplace mental health post-pandemic.

Digital wellbeing is about promoting a healthy relationship with technology, so we don’t get too consumed or distracted by it – and the same goes for working from home too. Next, we consider ways to achieve this balance and manage stress while working from home.

Managing Stress While Working From Home

The following are some tips for stress management and digital balance in a working-from-home setting:  

Establish a Consistent Start and End Time: 

Set a personal rule like “I will start at 9 am sharp, and I will close my laptop at 6 pm.” Boundaries are crucial here. So, outside of these times, try not to engage in anything work-related. Even small rituals to signal closure, whether that’s changing out of your work clothes or taking a walk after logging off, are all good strategies to tell yourself you’re done for the day.

Take Regular Breaks: 

Research shows that doing so during the workday improves focus and reduces fatigue.¹⁰

Maintain Social Connections: 

Studies show that workplace social support is linked with lower burnout and improved well-being.¹¹ Yet, you may be wondering how to stay connected while working remotely. Virtual check-ins are a great way to maintain informal, friendly conversations that boost team spirit. You could also meet up with friends for lunch or for walks after work.

Fit Exercise Into Your Day: 

If you’re working from home, a quick workout or a walk on your lunch break can do wonders. In fact, research confirms that exercise reduces symptoms of anxiety and depression and improves overall well-being.¹² You could also choose to make your exercise break social, offsetting the risk of loneliness in the process.

Set Digital Boundaries: 

This is a great strategy for avoiding after-hours emails, for example. By turning off non-essential notifications and scheduling to your peers when you’re “out of office,” you can more successfully separate your work from your home life. 

While these are ideal stress management strategies for remote workers, it’s worth noting that solutions are often needed on an organizational level too. Setting realistic expectations, encouraging use of time off, and ensuring that healthy communication is nourished amongst the workforce can all go a long way to promoting digital wellbeing.⁹

Mission Connection: Supporting Your Mental Health Wherever Your Office Is

Working from home isn’t for everyone. While the flexibility and environment suit some people, for others, the boundaries between work and home life become too blurred. If you, or someone you love, is finding managing their work-life balance challenging, then it may be good to know that the experienced team at Mission Connection is on hand to help. 

We provide a variety of evidence-based options that can be tailored to your specific needs, whether you require immediate support or more long-term continued help. Our telehealth services also mean that you can fit therapy into your schedule flexibly, allowing you to receive care from the comfort of your home.

If you’re ready to explore our treatment options, contact us today or complete our confidential contact form for more information. 

References

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