Since the pandemic five years ago, there has been a significant rise in remote work. Faced with the choice of working remotely or not working at all, the former quickly became the preferred option. It took a while, but companies eventually adjusted to this new normal with some even adopting it as a permanent policy. Why not? Remote work seemed like a win-win situation: companies could save on office expenses while maintaining productivity, and employees could work from the comfort of their homes.

However, as the novelty of remote work wore off, a different reality began to set in. For many, blurred boundaries between work and personal life have led to longer hours and elevated stress levels, which over time can spiral into burnout. A study spanning three continents, led by scientists at University College London, revealed that individuals who work more than 55 hours a week face a 33% higher risk of stroke compared to those working a standard 35- to 40-hour week.

In this article, we’ll explore the realities of stress and burnout as a result of remote work, breaking down why it happens and, more importantly, how to prevent it. With the right strategies, you can protect your mental health and create a work routine that’s healthy and productive.

Why it Happens

In 2022, the World Health Organization officially recognised work burnout as a medical condition due to its profound impact on individuals, stemming from a series of causes and effects that affect mental and physical health. 

Here are some of the reasons why it happens; 

• Lack of Boundaries 

When there’s no clear distinction between work and personal life, it’s easy to fall into the trap of overworking. This is why many employees who work remotely end up putting in more hours than their in-office counterparts.

In a traditional office setting, work typically winds down by 4 or 5 p.m., and employees leave their desks behind as they head home. But when working remotely, the lines between work and home blur. There’s no physical separation to signal the end of the workday, making it easy to continue responding to emails or finishing tasks well into the evening. This phenomenon, often referred to as “always-on culture,” contributes significantly to stress and mental fatigue.

 Over time, this lack of boundaries can lead to mental exhaustion, reduced productivity, and feelings of being overwhelmed. 

• Isolation

As human beings, we crave a connection with each other in a way possible because social interaction is fundamental to our mental and emotional well-being. Remote work, however, can create a sense of isolation, as it limits the opportunities for casual conversations, team bonding, and in-person collaboration that naturally occur in office settings. 

As time goes on, this lack of connection can lead to feelings of loneliness, decreased motivation, and even depression.

• Lack of Structure

One of the fastest ways to get burned out while working remotely is by not having a routine in place. 

When you lack structure, your day can quickly become a mess, with tasks spilling into personal time and deadlines feeling overwhelming while nothing gets done at the same time. Without a routine, it’s easy to procrastinate and lose focus, leaving you feeling unproductive and stressed.

• Increased Workload 

There is a need for some remote workers to prove they are productive by taking on more tasks than they can handle. This often comes from a fear of being perceived as lazy or unproductive simply because they’re not physically present in an office. As a result, many remote workers overcommit or take on responsibilities outside their job description to showcase their value.

While this might initially seem like a good way to demonstrate dedication and value, it often leads to longer working hours, and, eventually, exhaustion. Remote workers can also find themselves in situations where the workload gradually increases without them realising it.

How to Manage it

There are active steps you can take when managing remote work stress and burnout. Steps such as;

• Set Boundaries in Place

The very first step to combat remote work burnout is by having set boundaries put in place. You need to unblur the boundaries and create a clear distinction between your work life and personal life. 

Start by establishing consistent working hours and sticking to them. Let your team know when you’re available and, more importantly, when you’re not. Avoid checking emails or responding to work messages outside of these hours. Creating a dedicated workspace can also help reinforce the separation—when you leave that space, you leave work behind.

• Increase Social Interaction 

You don’t always need to do anything drastic to increase your social interactions. You can start small by trying to relate more with your remote coworker or engaging in casual conversations during team meetings. Building rapport with your coworkers doesn’t have to feel forced or awkward—it can be as simple as checking in with them, sharing a laugh, or asking about their day.

Beyond your work circle, consider stepping outside your home environment to interact with others.  Join local clubs, attend community events, work from a coworking space, or schedule regular meetups with friends and family. If your schedule is tight, even a quick phone call or video chat with a loved one can help you feel more connected.

Remote work can feel isolating sometimes so you need to take proactive steps to make it feel less isolating. 

• Manage Workload 

As a remote worker, you need to learn how to manage the workload on your table and set realistic expectations for what you can accomplish within a given time frame. The key is to prioritise tasks, set achievable goals, and ensure your workload remains manageable.

Start by breaking down larger projects into smaller, actionable steps and tackling them one at a time. Put each task into your work calendar and set out time for them. Regularly reassess your workload and adjust priorities as needed, especially if new tasks arise.

It’s also essential to communicate with your manager or team about your capacity. If your workload becomes overwhelming, speak up and explore options like delegating tasks, or extending deadlines.

• Establish a Routine 

Having a routine in place is a great way to prevent burnout and stress. A structured routine creates consistency, helps you stay organised, and ensures you allocate time for both work and personal activities. Without it, your day can feel like a lot! 

Creating a clear plan for your day, you can stay focused on tasks, and improve time management. A routine also helps set boundaries, making it easier to switch off from work at the end of the day and recharge for the next.

Ultimately, having a set routine not only boosts your productivity but also supports your mental and emotional well-being.

• Take Breaks

There is nothing that comes close to taking care of your health. The moment you feel yourself getting burned you need to step back and take a much-needed break. Taking short, frequent breaks throughout the day allows you to recharge.

Don’t wait until you’re feeling overwhelmed to take a break—schedule them into your routine. Taking time for self-care ensures you stay refreshed, ultimately preventing burnout and promoting a healthier, more balanced work life.

Wrapping Up

Don’t get us wrong, working from home has some major advantages. You get to skip the commute and work in convenience. But, like anything in life, it’s not all sunshine and rainbows. There are challenges like feeling isolated and blurring the lines between work and home which all eventually lead to exhaustion both mentally and physically, a combo you don’t want to get caught up in. 

The good news? You can avoid the downsides with the steps we mentioned above and avoid the repercussions of remote work burnout completely. At the end of the day, remote work should work for you, not against you. You just need to find your flow and take active steps to structure your life in a way that encourages work-life balance.