The coronavirus pandemic has forced a lot of companies to allow their employees to work remotely. There are also workers from heavily affected industries (i.e. hotel, restaurant, and airlines) who are furloughed and turning to freelance home-based opportunities to earn without leaving their homes.
While this is the current ideal remedy to avoid further spreading the COVID-19, working at home actually poses a host of potential health hazards which you shouldn't ignore.
Increased Stress
A study found that teleworking can be more physically and mentally taxing than working in the office.
The first culprit is balancing family and work demands. Unlike in the office where you're not constantly reminded of your chores and obligations to family members, working at home means that the pressure to attend to both work and family is always there.
Next, there's also the inability to "turn off" work mode. A lot of stay-at-home workers feel pressured to be available around the clock. Over time, these feelings of physical and mental fatigue could turn into burnout.
There are several strategies you can try to alleviate teleworking-related stress:
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Establish work hours and refrain from doing work-related tasks outside of them.
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Use do not disturb signs to let your family know that you're working.
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Create a work-only space in your home.
Sedentary Lifestyle
Doing computer work means that you're spending a greater part of the day sitting. Even after your tasks are done, chances are, you're still sitting while doing your hobbies and interests.
When you're working at home, you don't have to prepare for work, commute, or even go out during lunch to buy food. These little things might not seem much in terms of activity but they still add up to a lot over time.
A sedentary lifestyle can increase your risk of developing cardiovascular diseases, certain types of cancer, diabetes, depression, and more. It is also associated with a higher mortality rate.
To mitigate the impacts of a sedentary lifestyle, do simple desk stretches and get up and take a quick walk for every 40 minutes that you sit. You should also consider swapping your regular office chair with active sitting solutions like a rocking kneeling chair or balance ball chair for several minutes at a time.
Increased Loneliness
Especially during this time when you're feeling uneasy because of the pandemic, working alone can be extra tough. It isn't unusual for home workers to feel lonely or even experience depression. You're bound to miss the banter and daily face-to-face conversations that you used to have with your officemates.
In fact, a Vikings survey found that 64% of freelancers feel lonely while 55% reported experiencing work-related depression. This is compared to 29% and 30% for office-based workers respectively.
Here are some things you can try to alleviate the loneliness of working remotely.
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Attend meetings with your workmates using an online conferencing software.
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Give your best friend a call to do a quick rant.
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Get up and catch up with your family member while getting something to drink.
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Join freelancing communities and forums.
Accidents and Sudden Illnesses
When you're working alone, accidents like slips, trips, and falls are doubly more serious because you won't be able to get help right away. This is especially true if you live by yourself and aren't in frequent communication with your friends and family.
Prioritize safety by following these steps:
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Have a first aid kit ready in your home office.
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Familiarize yourself and your family about first aid.
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Ask a friend to check in with you periodically if you have any existing conditions that could suddenly render you immobile.
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Always have a means of communication near you be it a smartphone, telephone, or radio.
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Buy a fire extinguisher and, if possible, install a smoke detector.
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Practice good housekeeping. This means keeping wires out of the way and storing things in their proper places.
Manual Handling
Another possible source of aches and pains that you should be wary of as a remote worker is how you move the things in your home office. Aside from poor posture, manual handling can also cause you MSDs and other types of ergonomic problems.
Manual handling includes activities like lifting, pulling, pushing, and holding. The same goes for repetitive movements like typing and mousing.
To minimize the risks of manual handling, consider doing the following:
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Keep the things you often use within close reach to avoid overstretching.
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Store commonly used items at waist height.
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Your workstation should be ergonomically arranged so that you're not forced to assume awkward posture while doing computer work.
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Learn how to properly lift and carry loads.