Working from home? How to reduce loneliness

Since the COVID-19 pandemic in 2020, working from home has become more common across different organisations worldwide. While there are many benefits to working from home, such as skipping rush hour traffic, it can also lead to feelings of loneliness due to the lack of social interaction most of us crave.

Here are some helpful strategies to combat loneliness when working from home regularly:

Schedule Regular Social Interactions

• Virtual Coffee Breaks or Lunches: Set up virtual coffee breaks or lunches to catch up with colleagues or friends instead of the “water cooler” chats.
• Join Online Communities: Join online communities or groups related to your interests. Check if your workplace has any groups you can join to stay connected with others.

Create a Routine

• Establish a Daily Schedule: Create a daily schedule that includes regular breaks. Block these times out in your online calendar to avoid meeting conflicts during this protected time.
• Use Commute Time Wisely: Use your usual commute time before and after work for a walk or mindfulness meditation to help ground yourself.
• Incorporate Social Activities: Plan activities involving social interaction around work, such as exercise classes or hobby groups.

Use Technology to Stay Connected

• Video Calls for Meetings: Use video calls instead of relying solely on email or chat. Nonverbal cues from video calls (e.g., facial expressions and body language) can help establish a more personal connection.
• Virtual Team-Building Activities: Participate in virtual team-building activities. Remember those lockdown virtual quizzes? They are great for team-building and a fun way to stay connected!

Work in Public Spaces

• Public Workspaces: If your role allows it, where possible, work from a public space such as a café, library, or co-working space occasionally to be around other people who also work remotely. Ensure the space has secured Wi-Fi so it doesn’t expose your work systems to a data breach through a public network.

Get Outside and Move

• Regular Breaks: Take short and regular breaks to get some fresh air. Whether it’s a short walk during your lunch break or a cup of tea in the sun, these moments away from the screen can help recentre yourself.
• Physical Activities: Engage in physical activities that involve others, like joining a local sports team or walking group. Check if your workplace offers virtual exercise groups that you can participate in from the comfort of your own home.

Foster Work Relationships

• Build Relationships: Engage in informal “water cooler” chats with colleagues to check in on each other.
• Attend Company Events: Attend company events or gatherings, whether virtual or in person, to stay connected and strengthen work relationships.

Volunteer

• Volunteering Opportunities: Volunteering can provide a sense of community and purpose and be a great way to meet new people. Consider visiting your local animal shelter, food bank, or care home for opportunities.

Balance Work and Life

• Clear Distinction: Ensure a clear distinction between work hours and personal time. Log off and put your work equipment out of sight when you’re not working to create a physical and mental separation from work.
• Engage in Hobbies: Engage in hobbies and activities you enjoy outside of work.

Seek Professional Help

• Professional Support: If feelings of loneliness persist, consider talking to a therapist or counsellor.

You don’t need to apply every strategy to feel the benefits. Start with small, achievable goals to set realistic expectations. Implementing a few of these strategies can significantly reduce loneliness and make working from home a more fulfilling experience.