How To Support the Positive Mental Health of Remote Workers

The pivot to remote work

The Covid-19 pandemic and associated lockdowns profoundly impacted the world of work. It soon became apparent that many people preferred working from home: as the BBC reported, the quieter, more introverted and anxious individuals enjoyed remote working, while the socially orientated, more extroverted and many managers, disliked it, resulting in many mental health issues for both groups.

While remote working is not brand-new (think of freelancers and the self-employed), its growth is. With this growth has come the rise in the mental health impact of remote work.

This article will help you, your managers and your business support positive mental health in your remote workers.

What are the main challenges to the mental health of remote workers?

Mental health challenges of remote workers include feelings of isolation and loneliness, lack of clear boundaries between work and personal life, and difficulty disconnecting from work. Remote workers may also face increased stress and burnout due to the demands of working from home and may struggle with maintaining a healthy work-life balance. Additionally, remote workers may have difficulty accessing the same level of social support and resources as those who work in office environments.

Summary of the main challenges:

• Isolation and loneliness
• Lack of clear boundaries
• Difficulty disconnecting from work
• Increased stress and burnout
• Difficulty accessing social support and resources.

These can be exacerbated by:

• Inflexible work hours
• Unclear tasks and responsibilities
• Lack of team cohesion
• Lack of management support
• Poor communication
• Reduced collaboration
• Limited control over one’s work
• Unreasonable deadlines.

Who is particularly at risk from poor mental health due to remote vs hybrid working?

The mental health impact of remote and hybrid work may differ depending on an individual’s specific circumstances. Still, some research suggests that hybrid work may be less detrimental to mental health than full-time remote work.

One potential reason for this is that hybrid work allows for a mix of social interaction and alone time, which can help reduce feelings of isolation and loneliness that can come with full-time remote work. Hybrid work can also make it easier for individuals to separate work and personal life, by providing a physical boundary between them.

How can employers support good mental health in their remote workers?

There are several ways that companies can provide mental health support for remote workers:

Employee Assistance Programs (EAPs) are confidential counselling services that are available to employees. These programs provide employees with access to counselling services, such as individual therapy or group counselling, as well as resources such as self-help materials, online support groups, and referrals to community-based resources.

Companies can provide a mental health helpline that employees can call to speak with a mental health professional.

Managers should be trained on how to support remote workers who may be experiencing mental health challenges. This can include training on how to recognise the signs of mental health issues, how to have sensitive conversations with employees, and how to refer employees to mental health resources.

Companies can offer wellness programmes that focus on promoting mental health and well-being. These programmes can include activities such as yoga or meditation classes, or access to online resources and apps focusing on mental health and well-being.

Providing flexible working hours can help remote workers to better balance their personal and professional lives and avoid burnout. This can include offering flexible work arrangements, such as part-time or job-sharing, or allowing remote workers to set their own schedules.

How can employers help remote workers to combat loneliness in remote workers?

Loneliness and feelings of isolation are key drivers of poor mental health and remote workers are more vulnerable than those who go into a workplace. Here are some approaches that organisations can use to help reduce feelings of loneliness:

Encouraging regular communication among remote workers can help to maintain a sense of connection and community. This can be done through daily or weekly video conferences, instant messaging platforms or internal social networks. It is also essential to keep a regular schedule to ensure that all team members are available to communicate and collaborate.

Creating virtual social spaces, such as virtual coffee breaks or virtual happy hours, can help remote workers to connect with one another in a relaxed and informal setting. This can be done using video conferencing tools, or other social platforms, and it can help to build a sense of camaraderie among remote workers.

Virtual team building activities, such as online games or quizzes, can help to break the monotony of remote work and can help to foster a sense of connection and teamwork among remote workers.

Encouraging remote workers to come into the office for face-to-face interaction, if possible, or to schedule virtual face-to-face meetings, can help to reduce feelings of isolation. This can be done through scheduled team meetings, or by providing opportunities for remote workers to meet in person for company events or team retreats.

How can employers normalise mental health discussions and awareness?

An important part of supporting good mental health in the workplace is by making it part of the conversations that employees have with each other. By normalising chats about depression, anxiety and even substance abuse, employers will be able to better support individuals.

There are several ways that employers can normalise mental health discussions to support the mental health of remote workers:

Encourage senior leaders and managers to openly discuss their own mental health and well-being, and promote the importance of mental health in the workplace. This can help to create a culture where it is safe for employees to talk about their own mental health without fear of judgement or discrimination.

Provide mental health education and training for employees to increase their understanding of mental health and help them identify the signs of mental health issues. This can include workshops, webinars and online resources.

Create an environment where employees feel comfortable discussing their mental health and well-being. Encourage managers to have regular check-ins with their remote teams, and to provide opportunities for employees to give feedback on their mental health and well-being.

Offer employee support programs such as counselling, coaching, or an employee assistance program to provide remote workers with access to professional support and guidance.

Encourage remote workers to take care of their physical and mental health by promoting self-care practices such as exercise, yoga, meditation, or taking regular breaks.

Create an inclusive culture that promotes respect, understanding and acceptance of mental health, and provides resources for support and education for different cultural backgrounds and mental health conditions.

Mental health discussions should be an ongoing process, not a one-time event. It is important for employers to make mental health a priority and to create a culture where it is seen as an essential aspect of overall well-being and productivity.

7 ways remote workers can stay active during the day

1. Movement and physical activity play an important role in supporting positive mental health and managers should encourage remote workers to stay as active as they can.
2. Create a daily routine that includes regular breaks and time for physical activity. This can include taking a short walk during lunch or doing a quick workout in the morning.
3. Set a reminder to take regular breaks from your computer or other screens. This can include standing up and stretching, or taking a walk outside.
4. Make time for activities that promote self-care, such as meditation, journaling, or reading.
5. Connect with friends, family, or colleagues regularly. Social connections can help to combat feelings of isolation and loneliness that can occur when working remotely.
6. Eating a healthy diet can help to maintain energy levels and improve overall mental health.
7. Engage in hobbies that you enjoy, such as knitting, painting, or playing an instrument, to break up the monotony of working from home and to provide a sense of accomplishment.

A healthy workspace helps a healthy mind

Related to movement is posture, as well as moving around during the work day, it is important that we are comfortable and positioned in a healthy way when we sit and work. Many workplaces use ergonomic consultants or HR professionals to assess and guide employees and their workstations to ensure that their posture is healthy as they work.

There are several things that remote workers can do to ensure that their desk setup supports positive mental health:

Position your desk near a window to take advantage of natural light. Natural light can help to boost mood and energy levels.

Adding plants to your workspace can help to improve air quality and to create a more calming and pleasant environment.

A tidy and organised workspace can help to reduce stress and increase productivity.

Add personal touches to your workspace such as photographs, artwork, or a special lamp to make it feel more comfortable and personalised.

Take regular breaks to stand up, stretch and move around, and change your posture. Changing position and moving around is important to avoid long-term sitting and keep your body active.

If you live in a noisy area, consider using noise-cancelling headphones to help you focus and reduce distractions.

If possible, create a separate workspace from where you sleep and relax. This can help to separate work from personal life and to create a better work-life balance.

Everyone’s situation and needs are different, so it’s important to find what works best for each employee and to adjust their workspace and routine as needed.

Provide mental health self-assessment tools

Many workplaces provide mental health self-assessment tools – either as standalone services or as part of healthcare/EAP packages. They can help employees in the following ways:

• Identifying potential mental health concerns
• Facilitating early intervention
• Monitoring treatment progress
• Promoting employee well-being
• Enhancing workplace culture

There are several self-assessment tools that can be used to evaluate mental health, for example:

• The PHQ-9 is a self-administered questionnaire used to screen for depression.
• The GAD-7 is a self-administered questionnaire used to screen for anxiety disorders.
• The CES-D is a self-report symptom questionnaire used to screen for depression.
• The Beck Depression Inventory is a self-report questionnaire used to assess the severity of depression symptoms.
• The World Health Organization’s Quality of Life scale (WHOQOL), is a self-administered questionnaire used to assess the overall quality of life, including physical, psychological, and social well-being.

While these tools can be a helpful starting point, they are not a substitute for professional evaluation, diagnosis and treatment. It’s important to consult a qualified mental health professional for a proper assessment and treatment plan.

Prioritise a healthy work-life balance

Many remote workers find it hard to ‘switch off’ and often work longer hours. This in turn can lead to increased stress and anxiety, but setting some boundaries can provide a more balanced work life.

There are several things that remote workers can do to ensure a work-life balance that supports positive mental health:

• Set clear working hours/times
• Prioritise self-care
• Disconnect from work
• Take regular breaks
• Stay connected
• Prioritise time for family and friends
• Be mindful of burnout

Signs that a remote worker is struggling with their mental health

The ability of managers to understand when an individual has mental health challenges can be hard at the best of times. Even office workers will mask and hide their true feelings. With remote workers, those signs are easier to hide.

Keep an eye out for the following signs that someone is struggling. If signs are harder to notice, it is worth addressing these areas as part of regular employee 1-2-1s:

• Changes in mood
• Loss of motivation
• Difficulty sleeping
• Changes in appetite
• Difficulty separating work and personal life
• Burnout
• Withdrawal

These signs can also be caused by other factors and may not necessarily indicate a mental health issue, but if an employee shows some of these signs it’s important to have a conversation and offer support.

What to do if someone is struggling?

If a manager suspects that a remote worker is suffering from poor mental health, they should take the following steps:

The first step is to reach out to the remote worker and express your concerns. Let them know that you care about their well-being and that you’re available to support them.

Encourage the remote worker to talk about their feelings and concerns. Listen actively and show that you understand and care about their situation.

Provide the remote worker with access to resources such as counselling services, employee assistance programs, or mental health helplines.

Encourage the remote worker to take care of their physical and mental health by promoting self-care practices such as exercise, yoga, or meditation.

Remember that mental health is a personal and private matter, and respect the remote worker’s privacy.

Have regular check-ins with the remote worker to see how they are doing and to offer support.

If needed, consider offering accommodations such as flexible working hours, or changes to the remote worker’s role or responsibilities.

Follow up with the remote worker to ensure that they are getting the support they need and to see if there are any changes in their situation.

It’s important for managers to be supportive, understanding and respectful of the remote worker’s privacy and personal circumstances. It’s also important to keep in mind that mental health is a complex and unique issue, and different remote workers may have different needs, so it’s important to be flexible and provide support that is tailored to the specific needs of the remote worker.

How ISOs can help

ISO 45001 is the international standard for occupational health and safety. Its comprehensive view of workplace safety includes workers’ mental health and how it can be supported. For example, workplace stresses that might negatively impact their mental health.

Find out more about ISO 45001.

ISO 9001 – the standard for quality management – can also help support worker well-being. Aspects of ISO 9001 focus on the environment for the operation of certain processes which means creating a productive environment for staff – and this has mental as well as physical elements. For example, a calm and inclusive environment with support for mental health issues should be encouraged.

Find out more about ISO 9001.