Working from home (WFH) became a reality during the Covid lockdowns for many who do not need to work on location, and many employers decided to stick to the WFH policy after the pandemic. WFH lets you ditch the commute and craft your ideal workday However, it’s not always sunshine and rainbows; WFH can lead to social isolation, increased stress levels, and physical discomfort due to prolonged periods of sedentary work.
Flexibility of remote working
Ntombiyoxolo Mzizi, based in Blouberg, Cape Town, makes it a point to create a designated workspace even while working from home. For her, scheduling breaks and optimising lighting are essential for striking a balance between work and personal well-being.
“You do miss those spontaneous conversations with colleagues who understand your work environment,” she says. “It creates a certain vibe, I guess.”
Fortunately, she adds, anxiety isn’t a major concern for her as she regularly reaches out to her support network of family and friends through phone calls.
One of the perks of working from home, she notes, is the freedom from planning outfits for the week.
“I have two pairs of track pants and two yoga pants, and on those lazy days, my pyjamas suffice. As for hair, a simple doek does the trick.”
Ntombiyoxolo Mzizi
However, Mzizi admits that finding a perfect balance remains elusive. “Unfortunately, I can’t claim to have mastered it yet. It’s a gradual process of learning, and sometimes, you only realise the need for adjustment when something breaks.”
She adds, “Slowly, you start blocking out time for work and personal or family commitments.”
Finding positive ways to cope
Gengezi Babu-Yuze, an artist from Mandalay in Cape Town, says that working from home can be nerve-wracking but training the people you live with can be a game-changer.
“My family just didn’t get that a closed door meant ‘do not disturb’,” she says.
She admits that she used to miss having colleagues around and getting quick help when she got stuck. However, she has now learned to handle things independently, setting aside time for work and taking care of herself.
“We do have an online check-up and a group chat; it’s easy for everyone to offer support, including mental health,” she adds.
Babu-Yuze has incorporated yoga to stay active and meditation into her routine, finding them to be highly effective for her well-being.
“Working from home has trained me to plan and find the exact times when my mind can focus and produce work. I love this discovery about myself.”
Gengezi Babu-Yuze
She observes that working from home not only saves her time and commuting expenses but also boosts her productivity compared to the office, as she has a better grasp of her personal effectiveness.
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Mental health and isolation
Working in isolation can have an impact on an employees mental state.
Creating an environment with various communication models, such as conference calls and Zoom meetings, helps alleviate isolation among remote workers, says Luyanda Memela, a clinical psychologist based in KwaZulu-Natal.
“Working from home can affect our mental health.”
Clinical psychologist Luyanda Memela
Memela highlights the importance of social connections as a buffer during challenging times. She says, “Social aspects serve as cushions; when things go wrong, you need people, your social circle, where you can be vulnerable and ask for help.”
However, sharing or being vulnerable may require privacy for some individuals, adds Memela.
“It’s not something they feel comfortable [being vulnerable] doing with their families and friends. Some find comfort in reaching out to their colleagues. Then, colleagues become like family.”
Memela highlights that for those dealing with mental health issues, remote work can exacerbate feelings of isolation and antisocial tendencies.
Workplace management plays a crucial role in checking in on everyone’s mental well-being and providing support where needed, she adds. This fosters a mentally healthy work culture and ensures mental health support is available when necessary.
Stay active
According to Dr Katlego Lekalakala, who operates #Keready mobile clinics in Johannesburg central, sitting all day can affect your body more than you might think. Your muscles can weaken, and it can also affect your heart health, she explains.
“Make sure you get up every hour, stretch, or take a short walk around your house.”
Dr Katlego Lekalakala
“Even while sitting, you can do small exercises. Try lifting your legs or doing some seat squeezes. Keep your screen at eye level and your back straight, if you use a laptop, you can try stack some books under your machine.”
Lekalakala points out that other issues that may arise include musculoskeletal disorders related to poor posture, long periods of sitting, and physical inactivity.
Some challenges, she says, include poor sleep, as individuals may struggle to disconnect from work. It is recommended to create a designated area for work that is not in the bedroom and to stick to working hours, avoiding work outside of those times.
Addressing additional challenges
“Being sedentary for long periods of time can put one at risk for lifestyle-related blood clots, which can travel to the lungs, causing what we call a pulmonary embolism,” explains Lekalakala.
She notes that physical inactivity will also increase the risk of insulin resistance, diabetes, and eventually cardiovascular issues.
“It is advised that one takes breaks frequently to move their body, promoting circulation to avoid clots. Additionally, eating healthy foods and snacks, and staying hydrated can decrease the risk of lifestyle diseases,” she recommends.
Lekalakala further notes that some people might also struggle with migraines and worsened eyesight caused by eye strain from increased screen time and long exposure to blue light. While these issues are common in office settings, remote work setups often entail even longer periods of screen time, exacerbating these health challenges.
So, while you can enjoy working from home, don’t forget to find a balance and switch off when you need to and take care of your mental and physical well-being.
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