Working From Home: Mental Health Tips This July

As New York City bursts into summer- schools close, temperatures rise, and thoughts of the beach/pool are at the forefront. Remote workers face a unique challenge: how do you stay productive while the sun beckons your attention?

Working from home in the city that never sleeps can blur boundaries and increase distractibility. Particularly when summers have been notoriously associated with time off from work and school; a hiatus from responsibility. Remote workers face a unique challenge to maintain motivation, while the season may challenge our desire for rest and fun. Here are five tips to help you recharge and still perform this summer:

Create an Outdoor Morning Routine 

Start the day with intention, not email. The sun is out for the maximum number of hours in the summer. Starting the day outside, getting sunlight and enjoying fresh air, can regulate your circadian rhythm and promote better sleep. It also has been scientifically linked to improved cognitive function, better mood, and improved energy throughout the day. This offers another benefit by increasing Vitamin D levels, which is crucial for a variety of physical and mental health benefits. Consider habit stacking this routine by walking your dog, getting an iced coffee or tea, or to unplug from devices before the workday starts. You’re in front of a screen most of the time, anyway, consider this a vacation of sorts for your eyes. 

Integrate “Summer Hours” and Work Boundaries

Many offices, businesses, schools, and events operate seasonally on summer hours, why not you? Consider creating time blocks that honor summer and your mental health. Define a clear workday start and end time. Ensure you have a space that honors when you’re in work mode. Creating a transition from work mode to relaxation mode can signal to your brain that you’re officially “done.” This can be crucial when working from home where boundaries get blurred. In your down time, get outside, open your windows, or make plans with loved ones. Allow the warmer weather and more sunlight hours to be something you embrace when not working. 

Enjoy Micro Rest if a Vacation Isn’t Possible

Rest doesn’t always have to look like a two-week vacation. Besides, NY is a lovely vacation destination for many. Why not for a local? Try incorporating micro rest opportunities. Consider making iced coffee or tea at home to have on demand. Perhaps it means creating fruit and mint infused water and ice cubes to stay hydrated throughout the day. Also, studies support that cold showers can reduce stress and cool you down in the summer. Or maybe it means doing parts of your self-care routine outdoors: such as stretching, meditating, or journaling. Consider these micro rests as your version of summer-ing. Bonus- all these iterations of micro rest are cost effective.

Remote Socializing

It can be easy to feel isolated while working remotely. Particularly if we perceive everyone is doing fun things during the summer, while we’re stuck at home working. Work persists, despite variations in peoples’ schedules in the summer. Consider reaching out to a friend or colleague to work alongside one another remotely. Schedule a co-working coffee shop day or a virtual walk and talk with a colleague, friend, or family member. If the opportunity to work from the office exists, maybe commuting to work and having a social hour during lunch or after work can create moments of connection. You can hibernate again when winter comes. 

Let Nature Be Your Office

Greenery boosts mood. Water is known to aid in relaxation. If possible, bring your laptop to a shady beach, pool, or take calls while strolling a quiet walking path. NYC boasts a plethora of parks, indoor and outdoor pools, as well as beaches which are easily commutable to. Simply taking meetings from your backyard, terrace, or front steps can also be an option to get outside. Allowing yourself to work with the season, instead of against it, has the ability to drastically improve mood and motivation, while allowing you to feel less “left out” when it comes to enjoying summer.  

Written by:

Vaneela Ramgolam

MFT - Intern