5 ways of remaining sane at your home office, according to therapists

It's hard to keep a iron will when you're sitting on the couch in your pyjamas for the 250th day in a row, armed with a laptop and a stack of coffee-stained papers. Working from home can be liberating, just as it can make us feel like we have our life is incredibly dull. And over time, days may start to all look the same when your only colleague is your cat. .

On the other hand, some home-workers would give anything to get a few minutes of silence. Having to deal with children trying to learn from online, a partner who speaks loudly on conference calls and the neighbour's dog who keeps barking can make your workday feel more like a circus than at a quiet office. Fortunately, there are several things you can do to stay mentally strong when working from home.

1. Create opportunities to get away from work

When working from home, you can find yourself sitting on the sofa almost all the time with the TV on and your laptop in front of you. Day melds into night, and the line blurs between 'work' and 'non-work.' It can make you feel like you're working all the time, which is not good for your psychological well-being.

Set aside time in your schedule to allow for some time away from work. Turn off your laptop and watch TV or put your work-related items away at a certain time each evening. Create boundaries that allow you to relax and stop feeling like you have to answer emails down to the second.

2. Plan something fun

One of the best ways to feel good is to plan something fun to do. It sounds simplistic on paper, but it really works. Programming enjoyable activities, as they are often called in therapy, is a skill that helps fight depression. Researchers have found that it's a great way to help people feel better.

Scheduling an enjoyable activity a few days in advance will boost your mood, because you have something to look forward to. Then when you do this activity, you feel better again. Your good mood will remain high after the activity is finished because you created a positive memory.

Of course, during the pandemic, a 'fun' activity may seem a little different from what you were used to. But you could benefit from a decision as simple as deciding to watch a film on Friday night. By making it part of your schedule, you will not only increase the likelihood that you will do so, but also improve your psychological well-being.

3. Take care of your body

Your mind will not stay strong if you neglect your body. So beware of the habit of going to bed early to watch TV or the temptation to overeat when bored (and working five steps away from the fridge).

Neglecting your diet, drinking alcohol, skimping on sleep and giving up your workouts will not only have consequences on your physical health, but also on your mental health.

So be careful not to abuse yourself when working from home. It's easy to do, especially during the pandemic. But to function at your best, it is essential to take the time to move around and take care of your basic needs.

4. Balance social time with loneliness

Whether you feel like you can't get away from your family for five minutes, or the only human you've seen in months is the delivery guy, social distancing has created some bizarre circumstances.

Everyone needs social time and solitude, but the time you need for everyone is unique. It's important to know how much time alone you need to feel your best, and how much social time, with other people, you need to thrive.

During the pandemic, you will likely need to get a little more creative to meet your needs. Whether it's dinners with friends or setting aside time to read a book in your bedroom without the kids interrupting you, be proactive in meeting your needs.

5. Incorporate mental strength exercises into your day

Just as it is important to devote time to building a strong and healthy body, it is also important to work on building a strong mind. Incorporating a few mental strength exercises into your day can help you think, feel, and perform your best.

There are many exercises that can help you get stronger mentally. Training to be grateful, meditating, and verbalizing your feelings are just a few of the simple strategies that can help you build your mental muscles.

Take the time to do them and engage in a daily practice. Your mental muscles need continuous exercise to stay in shape, just like your physical muscles.