The pandemic catapulted many of us into a new arena with work, work from home. At first, the sweatpants dress code for Zoom calls felt luxurious, and a midday nap and fun lunchtime snack felt exciting. But almost 3 years later the allure of working from home seems a little less enthralling. Earlier this year, Deloitte published a survey that illustrates how this societal shift is impacting mental health.

• 69% of employees are experiencing burnout symptoms while working from home.
• 48% of workers say they lack emotional support at work to help them manage this daunting task.
• 65% of surveyed remote workers also reported working more hours than they had while working in the office.
• More than three-quarters of respondents agree that workplace stress affects their mental health, leading to depression or anxiety.

No matter where or when you’re working, it’s important to maintain a healthy work atmosphere and cultivate positive mental health. So, here are a few simple things you can implement during your workweek that can help you stay mentally healthy.

• Try the 90/20 method: If your employer offers some flexibility in your schedule during the workday, you can try implementing a cyclical work-break schedule to keep you fresh and clear-headed. One method that has been shown to positively impact productivity and aid in feeling centered is the 90/20 method. In this method, you work fully focused with no breaks or distractions for 90 minutes, then take a 20-minute break. During this break, you may want to engage in a mindfulness meditation exercise or fix yourself a nourishing snack. 
• Stay hydrated: Drinking water probably isn’t the first thing that comes to mind when you think of maintaining your mental health, but this simple change can make a world of difference. A study in 2018 illustrated that individuals who drank less water were more likely to suffer from depression and anxiety, while individuals who drank ample water throughout the day were more likely to be emotionally balanced and mentally engaged. Another study in 2014 showed that hydrated individuals were able to maintain calm, feel less overwhelmed, and feel more satisfied with life overall. Learn more about the importance of hydration for mental health on our blog.
• Ask for help: It can be overwhelming at times with a demanding work schedule to juggle the other aspects of our life that require time and attention, so when you can, ask for and accept help. Remember, just because you work from home doesn’t mean you have to do it all.
• Boundaries- Many employees have noted an increased amount of work and hours since the start of the pandemic. Give yourself permission to be open with your team and manager about what your work hours are, what workload you have the bandwidth for, and be comfortable saying no when you have hit your limit.