Working from home is more frustrating, what should I do?

Recently, the epidemic has been repeated, and many people have to work from home because of control.

The home office that many people imagine is: no need to commute, no need to punch in, and no need to worry about being caught by the boss.

But the true portrayal may be: start work when you open your eyes, and sleep when you finish work.

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One ​​or two days may be fine, after a long time, some people may be emo…

Staying at home can keep us safe from the coronavirus, but it can also affect our emotional and even mental health.

Most people find it difficult to think further when they are unhappy, irritable, or angry: it may be a psychological problem.

And a report by the World Health Organization also confirmed that in the first year of the outbreak, the incidence of major depression and anxiety disorders increased by more than 25%[1][2 ].

Fear of illness, and being unable to go out, leading to a drop in income, may be the most direct source of mental stress. However, if you have the following characteristics, you will be more likely to encounter psychological problems:

1. Lack of exercise, sedentary, prolonged computer/mobile use

The positive effects of exercise on mood have been extensively studied. In most cases, exercise is like a bottle of Coke, it can make people happy, but people who don’t like exercise don’t necessarily have depression or anxiety.

However, when it comes to being closed at home during an outbreak, it is a rare case—

A South African study of more than 1,000 people found that prolonged sitting, screen use, and/or lack of physical activity during local lockdowns due to the coronavirus increased the risk of depression or anxiety[ 3].

In this study:

Exercise activity dropped by nearly half during lockdown, and sedentary and screen use increased by nearly half[3];

The depression and anxiety scale scores of the research subjects were significantly improved compared with those before the blockade, and higher scores indicated more severe depression or anxiety[3].

During the lockdown period, lack of exercise, prolonged sitting, and prolonged use of screens will directly increase the possibility of depression and anxiety; Depression and anxiety.

For those who work from home and take online classes, lack of exercise, sedentary time, and long-term use of computers/mobile phones, probably all three.

On the one hand, the amount of physical activity is directly reduced because there is no need to go out. On the other hand, the commuting time saved by working from home may be used for overtime [4-6].

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Working from home blurs the boundaries between work and life, making it difficult for people to switch between work and relaxation, and many migrant workers may feel less happy[7] .

2. Female

Yes, women are more likely to experience psychological problems while working from home.

In a study of more than 900 people, it was found that about 65% of men had one or more psychological problems after working from home, and nearly 80% of women [4].

But it’s not that women are more “feeling”, it’s that women may face more stress.

Women are usually responsible for tasks such as taking care of babies, cooking, and doing housework while working from home, and their physical activity is also significantly reduced [4,8,9].

At the same time, women working from home may face another problem: how to keep their jobs.

In a Japanese study, more than 11% of women were unemployed or required to take time off from work while working from home, compared to 3.5% of men[8]. Globally, women are estimated to be 1.8 times more likely than men to lose their jobs due to the pandemic[10].

3. Living alone

Despite the per capita social anxiety among young people today, most people still have social needs in their hearts. Many young people rent alone. Once faced with home isolation or home office, it is very likely that you will not need to open your mouth except for eating, drinking and brushing your teeth all day long.

For those who live alone, they may face issues such as loneliness, depression, etc. while working from home [4]. On social media, many people in isolation or working from home have also shared how bored they are to themselves.

(Source: Screenshot of Weibo)

I believe that many people have experienced the above situations, so how to be happy during quarantine or working from home?

1. Get moving

Exercise improves mood and is one of the treatment options for depression.

According to World Health Organization recommendations: Ordinary adults should do at least 150-300 minutes of moderate-intensity aerobic exercise, or at least 75-150 minutes of high-intensity aerobic exercise every week. Aerobic exercise[11].

This means about half an hour of moderate-intensity or 15 minutes of vigorous-intensity exercise every day.

The biggest limitation to exercise at home is the venue. You can try:

Follow the instructional video to dance, dance, do yoga, etc.;

Use equipment such as dumbbells or water bottles for strength training.

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2. Work less overtime and avoid prolonged sitting

Set a reasonable off-get off work time for yourself, and try not to read work news after work;

Try finding a higher desk to stand for 15 minutes for every 45 minutes of sitting. People who have long-term home office needs can buy a desk that can be raised and lowered.

3. Try meditation

Meditation is a popular relaxation method in recent years. It has been developed abroad for decades. Many Internet companies in the United States will purchase meditation courses as employee benefits. There is a growing body of research showing that meditation is an effective way to relieve anxiety and other emotions [12].

Meditation is a technique for bringing the body and mind into a state of “mindfulness, concentration, and self-transcendence”[12]. To achieve the effect of physical and mental relaxation.

Readers interested in meditation can learn more here: What is Mindfulness Meditation? How to do mindfulness meditation?

You can also get meditation resources on audio and video websites or dedicated meditation apps. However, the current domestic meditation resources are mixed, and it is recommended to choose some experts or institutions with psychology background.

4. Let the men in the house share the chores

If you are a woman, you can forward this article to your boyfriend/husband/dad/son and other male family members, I believe that a considerate man will take the initiative to share with you after reading it housework.

5. A little more social

Whether it’s calling family and friends or meeting some new friends, maintaining good social connections can make it less prone to depression.

A study of hundreds of thousands of people shows that Talking to others is the most effective way to prevent depression, reducing the risk of depression by 24%[13 ].

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6. Get enough sleep

Emotions such as insomnia and depression and anxiety often come together. Poor sleep can aggravate negative emotions. Depression and anxiety may lead to insomnia, and people enter a vicious circle.

If you just can’t sleep for a short time, you can try [14]: