How to Reduce the Effects of Stress, Isolation, and Insomnia When Working from Home

Recent studies regarding work from home employees, freelancers, and entrepreneurs bring up some pretty interesting points.

Some recent studies looking at “work from home” habits revealed several things of note. They say that people who work from home or who are highly mobile in their jobs tend to have more stress, feel more isolated, and even have a higher chance for insomnia.

How to Reduce Stress, Isolation, and Insomnia When Working from HomeMeanwhile, there are opposing studies saying that people working away from the office are only as stressful as the job is demanding. These studies propose that work at home jobs actually have a calming effect on people. This, however, doesn’t speak about the feeling of isolation or the development of insomnia.

Regardless of who is right, we need ways to prevent stress, isolation, and insomnia when it comes to any work from home careers. Having proper prevention plans will help to reduce any oncoming effects.

So, what can we possibly do?


How to Prevent Stress

Stress affects the mind and body in many ways. Stress can make you feel irritable, anxious, or it can even cause depression. Stress can cause headaches and insomnia. Chronic stress affects your ability to work, think, and socialize.

Trying to prevent stress is better than trying to relieve stress once you are affected by it. This will reduce the amount of stress that can impact your performance and behavior.

Some ways to prevent stress include:

  • This is definitely going to grind some gears, but you have to reduce your intake of alcohol, nicotine, and caffeine. Heavy use of these drugs have negative effects on the body as well as alter your perception and behavior. They increase irritability and anxiety which drop productivity noticeably.

 

  • Take Frequent BreaksTake frequent breaks. There are many strategies when it comes to taking breaks, believe it or not. Here are some general guidelines – Work for about 90 minutes at a time and then step away from the screen and do some light exercises. If possible, make it a social break with some light conversation. If exercise and social engagement are out of the question at the time, do some meditative breathing exercises. The aim is to get a little boost to your cognitive functions when you get back from your break.

 

  • Don’t be afraid to take a vacation. Schedule time away with the family and, if possible, set up your projects to work autonomously while you are gone. Relax and re-energize. Make it so that you come back to work with renewed vigor.

 

  • Reward yourself for the small victories! Did you meet one of your goals for the day? Treat yourself to a healthy snack. Use positive reinforcement on yourself because it works. Did you complete one of your project tasks? Indulge yourself with a minor pleasure.

 

  • Eat Healthy, Exercise Regularly, and Get Restful SleepEat healthy, exercise regularly, and get restful sleep. These are more obvious habits to abide by as their effects are well known. They all energize the body and mind, improving overall productivity.

 

  • Learn to laugh more. Take some time to watch funny videos or read some good jokes. Increasing your level of joy makes it easier to get your mind in the game. Be careful not to overdo it, though. You can easily fall off track watching cat videos on the internet. Remember, the goal is less stress, more productivity.

Use these tips to your best advantage and I know you can prevent a large amount of stress from ever taking root.


How to Prevent Feeling Isolated

Working from home can easily lead to isolation. Feeling isolated can increase your risk of depression, cause you to withdraw from social activities, and generally bring down your overall mood.

Luckily, it’s easy to learn how to stop feeling lonely. It’s really all about increasing your social engagement. Here’s how:

  • Have lunch away from home. Training yourself to eat away from home pushes you into social situations, whether it’s eating at a healthy restaurant or piecing together your meal at the local grocery store. You may end up spending a little bit more per week if you dine out, but if you’re just going to the grocer you should be saving a little money.

 

  • Get a Work BuddyGet a work buddy. This is an important tip. Having work buddies highly increases your social engagement. You can share ideas at the local library, collaborate in a small cafe, or brainstorm together at a nearby park. You don’t have to work with the same person every day. In fact, it is recommended to work with several different people so your thought pool is constantly changing and growing.

 

  • If you can’t work with others in person, try out video or voice conferences. Find a group of like-minded individuals and bounce ideas around. Grow your network of friends and colleagues through forums and on Skype. Share thoughts often and listen in return. Group discussions are almost always beneficial for growing your online presence.

 

  • Take part at local Meetups. Meetups are different groups of people that make plans to meet in person and socialize. There are meetups for all kinds of interests. Finding a business Meetup is actually quite easy in decently sized cities. You can plan to go to scheduled Meetups or try to schedule your own.

With any luck, these tips will be enough to keep you out of your head and not withdrawing from the public eye.


How to Prevent Insomnia

Insomnia is one of the hardest things to avoid. There are a lot of distractions in the world today that can keep us awake at night. When you have insomnia, you HAVE insomnia. It is tough to get rid of. You don’t have to make a habit of suffering from insomnia, though.

There are a few things you can do to try and avoid developing insomnia while working from home. They include:

  • Keep Your Home Office Away from Your BedroomKeep your home office away from your bedroom. You want to train yourself to contain your work in one section of your home away from your bedroom. The less you work in or near your bedroom, the less likely you are to bring your work to bed and have it keep you up at night.

 

  • Train yourself to shut out work after hours. Working from home tends to have the disadvantage that you are always in work mode. Schedule your time for work. When the work day is over, try meditating and practicing mindfulness to keep your mind preoccupied with things other than work.

 

  • Try to wake up at the same time every day. Another part is to try and sleep at the same time every night, as well. Getting on a regular sleep schedule trains your mind to “shut down” around bedtime. As you can imagine, this causes the brain to produce the “sleep chemical” at a reliable time every night so you pass out when you want to.

 

  • Like earlier, try to eliminate any alcohol, nicotine, and caffeine intake. Stimulants like nicotine and caffeine can affect you for hours, keeping you awake and alert, for the most part. You know this makes it difficult to sleep and can cause you to wake up often in the night. Alcohol is the same way when it comes to restful sleep. It may have a sedative effect at first, but the drug can cause you to lose restful sleep.

 

  • Exercise RegularlyMake a habit of exercising regularly. Depending on how exercising affects your mind and body, exercising before bed can either have a stimulant effect or a sedative effect. For me, exercising makes me tired so I tend to exercise shortly before bedtime. It works out for me because I pass out more easily and get restful sleep. Regardless of when you do it, exercising regularly can improve your sleep quality and increase how long you sleep.

 

  • Do not eat or drink shortly before going to bed. Eating or drinking can trigger your digestive system into kicking in, keeping you awake. Eating or drinking before bed can also cause heartburn to occur and we both know that trying to sleep with heartburn is damn near impossible and is generally just a bad idea.

 

  • If insomnia becomes a problem for you, talk to your doctor about potential sleep aids. Taking an appropriate dosage of melatonin pills can push the mind towards wanting to sleep and will keep you asleep during the night. If you take too much melatonin, though, you may sleep past your alarm and further into the day than you wish, so use as directed.

 

  • When it’s time to sleep, shut down all of your electronics. This includes Facebook on your smartphone, your television, your radio, pretty much anything that can keep you distracted and awake. Having electronics on during sleep can affect your sleep quality and cause you to wake up frequently in the night.

Keep these tips in mind. Use them early and stick to them because they work. This will greatly improve your sleep quality and keep you asleep longer. Getting regular, restful sleep will also help in reducing and preventing stress.


Continue Reading

If you want to learn a different way to beat insomnia, give Outsmart Insomnia Protocol a try. This program discusses newer scientific studies regarding the cause of insomnia and how to cure insomnia. The aim of Outsmart Insomnia Protocol is to help you get to sleep in 15 minutes or less. There’s some interesting stuff in there so it’s worth a read if you get the chance.

Outsmart Insomnia Protocol


That’s All for Now

Do you have problems with stress, isolation, or insomnia? How are these problems affecting your business productivity, social life, or home life? Do you have other questions or comments? Let me know in the comment box below.

I love reading all of your responses and getting the chance to reply. You can always find something interesting in the comments section. Keep those comments coming!

Thanks for reading! See you next time.

12 thoughts on “How to Reduce the Effects of Stress, Isolation, and Insomnia When Working from Home

  1. Angela - February 17, 2017

    What a great site, it’s good you pointed out these problems. Some people probably don’t realise this can affects them.
    Angela:)

    1. Nigel - February 17, 2017

      Thanks for stopping by, Angela!

      It’s true that many people working from home ignore these issues while they are affected by them. It’s just part of our need to succeed. Making people more aware of these problems will hopefully help out with increasing their productivity and quality of life. That’s my goal, anyways. 🙂

      Thank you again for dropping in and leaving a comment. I really appreciate it!
      -Nigel

  2. Flora - February 18, 2017

    I think your site is rather interesting, I have severe insomnia and no matter what I do nothing seems to work. I like the topics you touched on. Sharing good info such as this is always a good thing…Thanks

    1. Nigel - February 18, 2017

      Thank you for commenting, Flora!

      It’s unfortunate about your severe insomnia. I hope the tips I mentioned may help if even just a little.

      I’m glad you enjoyed the post topics, though. I really appreciate it if you did share with your friends and colleagues. It’s always nice to hear about. 🙂

      Thanks again for stopping by!
      -Nigel

  3. Eddie Seeley - February 18, 2017

    Hi Nigel,
    Thanks for this information. People just tend to think of those of us who work from home as having the time of our lives.
    I have suffered from insomnia for many years and I am convinced that is a direct result of working from home. I tend to go to bed still thinking of what I am going to write tomorrow or whether my last article was any good.
    When your home is your office it can be very difficult to switch off. I have tried to cut down on the coffee during the day but so far have failed miserably.
    You have suggested some really useful tips on here that I haven’t thought of before and I am going to try some today, after a cup of coffee of course!!
    Anyway, thanks for the great information. Much appreciated.

    1. Nigel - February 18, 2017

      Hey, Eddie!

      Thank you for stopping by and commenting. I really appreciate it.

      I know what you mean about people thinking that working from home is all recreational time and we can do whatever we want. They really don’t see the issues we are confronted with as a result of our line of work.

      I believe the first step in getting others to know what we go through is to help people like ourselves realize that there are problems we are facing due in part to our careers. Many of us don’t realize we are even affected as greatly as we are. This could be due to how slow these problems developed over time that they catch us off guard.

      It’s unfortunate that you’ve suffered from insomnia for so long. I know how hard it is to switch off when your work hours are supposed to be over. There’s always more planning to do, no matter how far along we are. And I also know how hard it is to kick the caffeine habit. I still drink energy drinks more often than I should. It’s always “just one more”. lol

      Thanks again for stopping by!
      -Nigel

  4. Wenda - February 18, 2017

    I agree with everything that you’ve written. For me, the biggest challenge is not fixing the issue… it’s recognizing the issue. Many times I’m stressed and don’t even know it until it’s pointed out to me and I have to take deep breath and recognize and take responsibility for it. All of your tips are fantastic. I also find guided meditation helpful for both stress, anxiety and insomnia, however it takes practice, for many people it’s not a quick fix. (although it was for me) Have an amazing day.

    1. Nigel - February 18, 2017

      Hi, Wenda!

      I absolutely agree with you. When we’re caught up in the moment, we don’t realize how badly we are being affected by stress, isolation, or even insomnia. Without others to tell us the outside perspective, it can be difficult to gauge the difficulties we are facing.

      As online entrepreneurs, it should fall on us to sit back and take stock of our situation every few hours or so. Realizing the problem is step 1 to fixing the problem. And as you have said, these are not quick fixes. They are meant to be practiced regularly and hopefully, they become more effective over time.

      Thank you for stopping by and commenting, Wenda. I really appreciate it!
      -Nigel

  5. Norman Richards - February 18, 2017

    These are some really helpful tips, even though we may be working for ourselves the goal is to enjoy what we do and not feel burden down. This is and awesome post that every home business owner should read. Great read and very easy to follow. Thanks again.

    1. Nigel - February 18, 2017

      Hey there, Norman!

      Thanks for stopping in and commenting!

      I agree. The point of working from home is to enjoy what we do and enjoy a more free lifestyle. However, that doesn’t stop stress, isolation, and insomnia from affecting us, unfortunately. We just have to keep ourselves in check and make sure to take steps to prevent that from happening.

      I’m glad you enjoyed this post and I hope it’s something that many home business owners do get the chance to read. 🙂

      Thanks again for stopping by!
      -Nigel

  6. Luna - February 18, 2017

    Hi Nigel,
    Thanks for this awesome post. Insomnia is always a cause for concern, I know that people who work from home have to take care of themselves. Some may think Work At Home jobs are really easy but that is not true.
    People who work from home sometimes do not take a break and just work themselves until they get sick. This post is very helpful I am sure your readers will make use of the suggestions I am going to try some of the tips myself.
    Thanks for the Post.

    1. Nigel - February 18, 2017

      Hi, Luna!

      Thank you for stopping by and giving my post a read. 🙂

      It’s true that many people think work from home jobs are easy or the “lazy man’s” career. They don’t realize the kind of work we put in and the kinds of hours we spend writing, creating, and networking.

      We do have to take care of ourselves but many people forget to do just that. Some of us do work until we are sick and that is unfortunate because it does not have to go that far. Taking steps to prevent things like stress, isolation, and insomnia go a very long way in helping us stay healthy.

      I’m glad you found this post useful. Let me know how these tips work out for you. 🙂

      Thanks again for stopping by!
      -Nigel

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