Many professionals, since the outbreak of the COVID-19 pandemic in 2020, have been shifted to long-term remote work. Working from home has many benefits, such as ease of working, flexibility, and freedom from commuting. However, working from home (WFH) also comes with cons, as solitude and isolation can lead to mental health issues such as depression and social anxiety. Some view this radical and unprecedented shift as an experiment in mental health, with the isolation of remote work—compounded by sunlight deprivation— leading to a lack of vitamin D impinging on workers’ mental and emotional well-being. 

The Significance of Connection 

Human beings are, by nature, social creatures. Social connections significantly influence emotional well-being; Being connected to others offers support, reduces stress, and enhances overall happiness. Maintaining relationships, especially in a remote work environment, is crucial to avoid isolation and loneliness. Incorporate social time into your daily schedule by scheduling time during the day to talk with co-workers, loved ones, and friends. Ensuring you stay in communication with co-workers will assist in feelings of connectedness. 

Strategies for Staying Connected 

Plan for Regular Virtual Check-ins 

In traditional office spaces, incidental interactions are a natural part of the workday, but these often do not occur in a remote work setting. It’s vital to actively create opportunities for connection to bridge the gap between isolation and connection. Schedule regular virtual check-ins with colleagues, such as weekly/bi-weekly video conferences. These meetings should cover ongoing projects, provide updates, and include time for casual conversation. Video calls are particularly effective because they allow visual cues and non-verbal communication, crucial for building and maintaining relationships. The goal is to mimic the informal interactions that typically occur in an office environment. 

Create a Virtual ‘Break Room’ 

In an office setting, informal break room chatter helps build camaraderie. Replicate this by creating online spaces for informal interactions. Set up virtual break rooms where team members can engage in non-work-related conversations, share personal updates, or participate in virtual social events. These spaces help strengthen team bonds and alleviate feelings of isolation. Tools like Slack or Microsoft Teams can be used to create channels for casual chat, or you can use dedicated apps for more interactive and fun experiences. 

Collaborate on Projects Whenever Possible 

Collaboration fosters a sense of teamwork and connection. Encourage employees to work together on projects that require joint effort, collaboration and innovation. To facilitate this process, utilize collaboration tools such as shared documents, project management software, and brainstorming platforms. Regularly update the team on project milestones and celebrate achievements together to reinforce a sense of unity. Collaborative work contributes to the success of projects and helps build and maintain strong interpersonal connections. 

Establish Clear Communication 

Effective communication is critical in a remote work environment. Establish clear channels and protocols for team interactions. Employees can use tools like Slack, Microsoft Teams, or Zoom to ensure team members can easily reach out to each other. Encourage open communication by setting expectations for response times and creating platforms for both formal and informal interactions. Clearly defined communication norms help prevent misunderstandings and ensure everyone feels included and informed. 

Participate in Virtual Team-Building Activities 

Team-building activities are essential for developing relationships and trust among team members. Even in a remote setting, virtual team-building exercises can enhance camaraderie. Organize activities such as online games, trivia contests, or virtual escape rooms to create a fun and engaging environment. These activities allow team members to bond outside work tasks and strengthen their connections. 

Set Up Regular Social Time 

Build in time for socializing into the team’s calendar. For example, this could be a regularly scheduled time slot for a virtual coffee break where employees can chat informally. Formally set social times allow workers to connect personally and build relationships with one another out of shared interests rather than work. Keeping regular social events on the calendar will help stop that sense of community from dissipating. 

Encourage Feedback and Recognition 

Recognition and appreciation are an excellent way to deliver a connected and positive work environment. Team members learn to give and receive feedback formally and informally as routine practice. Establish programs for recognition that highlight individual and team accomplishments. Recognizing contributions made and celebrating these successes seals belonging and motivation, keeping workers connected to their work. 

Work-Life Balance Promotion 

Maintaining a healthy work-life balance is essential for mental well-being and job satisfaction. Employees should establish boundaries between their professional and personal lives, such as setting specific work hours and taking regular breaks. Encourage self-care practices and provide flexibility to accommodate individual needs. Balanced and well-supported employees are likely to feel engaged and connected to their teams. Promoting work-life balance helps prevent burnout and supports overall mental health. 

Mental Health Resources 

Promoting mental health within the workplace is crucial, especially in a remote setting. By openly discussing the importance of employee mental health, workers feel supported and heard. Ensure employees have access to mental health resources such as counseling sessions, stress management tools, or workshops.

A setting wherein it’s encouraged to discuss one’s mental health and seek help builds a supportive virtual community. Only by working on the well-being of its workforce can organizations foster a culture of remote work that is much more robust and connected. Visit Mental Health First Aid for mental health resources approved by the National Council for Mental Wellbeing, 

Encourage Professional Development 

Another way to enhance employee engagement and connect is by utilizing professional development opportunities. Company leads may provide web-based training sessions, workshops, and webinars to improve employees’ skills and knowledge building. Growth and development are promoted by strengthening employee engagement and satisfaction. 

Building a Supportive Remote Work Culture 

Creating a supportive culture for remote work requires intentional effort from managers and leaders. An organization can foster a supportive remote work environment by prioritizing elements that benefit employee well-being and productivity. A supportive culture helps employees feel connected and encourages them to produce their best work. 

The Role of Individual Actions 

While organizational efforts are vital, individual actions also play a significant role in maintaining social connections and mental health while working from home. Here are some personal strategies to consider: 

1. Be Proactive in Reaching Out 

Take the initiative to contact colleagues and build relationships. Organize virtual coffee chats, share updates, and offer support to others. Proactively communicating helps create a sense of community and reduces feelings of isolation. By reaching out, you also demonstrate that you value your colleagues and are invested in maintaining connections. 

2. Set Personal Goals 

Establish career development goals and objectives for social engagement on an individual basis—reserve time for networking, honing skills, and participating in virtual events. Having clear objectives helps maintain motivation and ensures you stay engaged with your professional and personal goals. Utilizing tools such as day planners, to-do lists, or planning apps (e.g., Motion, Things, or Google Calendar) can assist in managing your tasks and goals effectively. 

3. Practice Self-Care 

Incorporate healthy habits into your daily routine to maintain your well-being. Engaging in regular exercise, eating a balanced diet, and ensuring you get adequate sleep are essential. Practicing self-care is crucial for managing stress and building strong social connections. Establishing boundaries when working from home can be challenging, but prioritizing your health increases productivity and overall well-being. Self-care can take various forms, such as exercise, reading, taking a break, napping, or spending time with a beloved pet. 

4. Ask for Help 

If you’re feeling lonely or struggling with mental health concerns, don’t hesitate to seek support from friends, family members, or mental health professionals. The mental health professionals at Pacific Mental Health are familiar with individuals who work from home and their unique challenges.

Reaching out for help is a sign of strength. It can provide valuable support during difficult times. Building a support network helps you manage challenges more effectively and maintain a positive outlook. Look for a provider you connect with or specialize in your demographic or area of concern. 

5. Spend time in the Sun 

Exposure to sunlight is vital for optimal bodily function including producing vitamin D, bone health, immune function, and overall well-being. Regular breaks outside, when weather permits, can help ensure you receive adequate vitamin D and support healthy sleep patterns. Vitamin D deficiency is common in the United States, with nearly 42% of Americans having less vitamin D than needed to function optimally. The number of Americans suffering from lower than optimal vitamin D is higher in minorities, specifically in African Americans and Latin Americans. 

A key to fulfillment and professional success in a remote work environment lies in maintaining a sense of connection and prioritizing mental well-being. Workers can collaborate to create a supportive and engaging remote work culture through regular virtual check-ins, informal interactions, collaborative projects, and a focus on work-life balance. Individuals and organizations can foster a positive and connected remote work experience by prioritizing mental health and relationship-building, leading to greater satisfaction and productivity. 

If you are struggling with mental health concerns related to working from home, visit Pacific Mental Health’s homepage to be matched with a mental health professional who can fit your needs.

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Resources: 

• Ceolin, G., Mano, G. P. R., Hames, N. S., Antunes, L. D. C., Brietzke, E., Rieger, D. K., & Moreira, J. D. (2021). Vitamin D, Depressive Symptoms, and Covid-19 Pandemic. Frontiers in neuroscience, 15, 670879. https://doi.org/10.3389/fnins.2021.670879 
• Feriante, J., Cintron, M., Shayani, A., Denietolis, B., Lauer, E., Cochran, D. M., Dvir, Y., & Rubin, E. (2020). Supporting Family Members of Youth in Mental Health Crisis. https://core.ac.uk/download/343955710.pdf
• Forrest, K. Y., & Stuhldreher, W. L. (2011). Prevalence and correlates of vitamin D deficiency in US adults. Nutrition research (New York, N.Y.), 31(1), 48–54. https://doi.org/10.1016/j.nutres.2010.12.001