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How to Manage Anxiety as A Remote Worker


Working remotely presents a unique set of challenges. If you’re not used to remote work, you might not know what you expect. That’s understandable. Remember that you don’t have to figure it out right away. There can be anxiety that comes up when you work from home. It may be overwhelming, but there are ways to handle your nervous feelings. Here are ways that you can work from home and manage your anxious feelings so you’re productive.

There’s an adjustment period

If you’re transitioning to working from home, that can cause a lot of anxiety. People who are adjusting to remote work and are accustomed to working in an office need to set realistic expectations for their transition. There will be an adjustment period when you start working remotely. For example, it’s the little things that you’ll notice. You won’t have coworkers around but may be surrounded by your family members. If you live alone, then the silence can be disarming at first. Your environment has changed for better or worse. You might not know how to adjust yourself to the environmental change, and that’s okay. Try to stay in the moment and be patient with yourself. Part of the adjustment of remote work could mean that you section off part of your house or apartment for your workday. Perhaps you have a conversation with the people in your home so that they know that you need silence during particular hours of the day. These adjustments will come to light as you work from home.

Project management from home

In the beginning, working from home may cause anxiety because you’re not sure how long it will take to complete projects or tasks. It can help to set a timer to see how long things take you. That way, your expectations are realistic. You don’t have to reply or respond to emails right away to let people know how long something will take. Take a moment and breathe before you reply. Figure out how long a task will take, and then let your supervisor know. It’s okay to take a breather before responding to an email.

Minimize distractions

The idea of distractions while working from home can cause a person anxiety. You may be worried that you won’t complete your work because you will get distracted. The reality is that there will be things that divert your focus when you work from home. As you work remotely, there will be many diversions that can make it difficult to concentrate. Make sure that your workspace is an area where you can stay focused. Of course, when you are working in your home, there will be temptations, such as wanting to watch a show on TV or perhaps take a nap. You know that these are not realistic things that you can do during the workday. That’s why having a designated space to work will help minimize these distractions.

Setting boundaries with loved ones

Some people will not understand that working remotely is work. They will try to call you or video chat you during the day and not understand that you are doing a job. Getting those notifications can cause a person to have anxiety or panic attacks. Remember that there is no urgency to talk to anyone that you are not working with at the moment. You do not have to respond to a text or call right away. This is your time to be productive, and you don’t owe anyone anything. You can politely address the issue if a friend or family member is not respecting your boundaries with regard to working from home. During the pandemic, many people are experiencing the challenges of working from home. Setting boundaries with friends and family is crucial. Remind them that you’re not always accessible even if you are in your house because you are working.

Anxiety and online therapy

Managing anxiety while working from home can be challenging. Thankfully there are resources that could help you. You can visit BetterHelp to find out more about anxiety and other mental health concerns. Another resource that can help is online therapy. You can see a therapist from the privacy of your home and get help managing panic or anxiety. You don’t have to suffer from anxious feelings alone. Don’t be afraid to reach out for help when you need it. A mental health professional can help you strategize ways to be more productive and manage your anxiety.

Author Marie Miguel

Marie Miguel has been a writing and research expert for nearly a decade, covering a variety of health-related topics. Currently, she is contributing to the expansion and growth of a free online mental health resource with

With an interest and dedication to addressing stigmas associated with mental health, she continues to specifically target subjects related to anxiety and depression.

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