How do you ensure you're taking care of your mental health while working remotely? What strategies or practices do you find helpful for managing stress?

Question

Remote work has become increasingly prevalent, bringing unique challenges to mental health management. This article explores effective strategies for maintaining well-being while working from home, drawing on insights from experts in the field. Discover practical tips to create a healthy work-life balance and thrive in a remote work environment.

Shebna N Osanmoh · Answer

Working remotely, I've learned that creating clear "rituals of transition" between personal and professional life is vital for safeguarding my mental health. Each morning, I begin by "commuting" in place: brewing a cup of tea, stepping onto my balcony (or pacing the hallway), and setting an intention for the day—whether it's "focus," "compassion," or "curiosity." This simple routine signals to my brain that work has begun, helping me arrive mentally and emotionally at my desk even without a physical commute. At the other end of the day, I reverse the ritual—closing laptop lids, turning off notifications, and taking a short walk around the block—so I can truly "leave" work behind and transition back into home life.
Within the workday itself, I rely on a mix of micro-breaks and social check-ins to manage stress and avoid isolation. After every 60 minutes of focused work, I practice the 5-5-5 rule: five deep breaths, five shoulder rolls, and five seconds of looking out the window or at a plant. These tiny pauses reduce cognitive fatigue and remind my nervous system to down-regulate from chronic low-level anxiety. Additionally, I schedule two 10-minute "water-cooler" video calls each week—either a quick coffee chat with a colleague or a virtual stroll with a friend—to nurture social connection and perspective. Research consistently shows that brief social interactions buffer against burnout and foster a sense of belonging.
To keep stress from snowballing, I use a "digital task triage" system in which every afternoon I sort my to-do list into three buckets: "urgent," "important but not urgent," and "delegate or defer." This practice prevents the panic of an ever-growing inbox and ensures that I'm focusing on what truly matters, rather than being hijacked by reactive email-checking. When I notice tension creeping in—tight jaw, shallow breathing—I switch to a "grounding exercise": five senses scanning (what I can see, hear, touch, smell, taste)—which quickly reorients me to the present moment and breaks the cycle of worry.
Finally, I build in moments of joy and self-compassion throughout the day: a midday yoga video, a few pages of a favorite book during lunch, or a dance-along to an upbeat song when I finish a big task. By sprinkling these "multi-sensory rewards" into my schedule, I cultivate positive emotions that counterbalance stress hormones, making it easier to sustain resilience in a remote environment.

Lavonda Handy, LMFT · Answer

Working remotely offers flexibility, but it can also blur the lines between work and personal life, making it easy to neglect mental health. I've found that intentional structure is key to maintaining balance and managing stress throughout the day.
One of the most effective strategies I use is scheduling breaks—and I treat them like any other meeting on my calendar. I block time to step away from the screen, eat a proper meal, and go for a walk outside. The movement and fresh air help reset my focus and reduce mental fatigue.
I also make it a point to get fully dressed, even if I'm not leaving the house. It's a small act that helps shift me into work mode and maintain a sense of normalcy and self-respect. Creating a morning routine has been especially grounding: I start my day with a podcast or a workout, which helps energize me and creates a clear transition into work.
Beyond routines, I also try to build in variety—changing work locations within my home, using music to shape the mood of my work blocks, and staying socially connected through virtual coworking or check-ins with colleagues. These small adjustments help break up the monotony and keep me engaged.
Ultimately, I've learned that remote work requires me to be more proactive about caring for my mental and emotional well-being. By establishing boundaries, moving my body, staying connected, and giving myself moments of joy throughout the day, I'm able to protect my energy and show up more fully—both professionally and personally.

Jodi Taub · Answer

As a psychotherapist who works remotely, I have to be mindful of my own emotional and physical capacity throughout the workday. One consistent practice that helps me protect my mental health is scheduled sensory resets—deliberate pauses where I step away from screens, silence notifications, and engage in something tactile or grounding for at least 5 to 10 minutes.
Sometimes this means sitting quietly with a warm drink, stepping outside for fresh air, or doing a few simple stretches. If I'm between sessions, I'll put on calming music or a guided breathing app and let my mind rest. Other times, I'll write in a physical journal to reflect on what I'm holding emotionally.
These moments are deceptively simple, but they serve a very specific neurobiological function. They deactivate the sympathetic nervous system—the part of our brain that stays activated when we're scanning for urgency, responding to emails, or holding emotional space for others. Without these resets, the day becomes a continuous loop of emotional output, with no space for regulation or recharge.
This practice helps me maintain my capacity to show up for clients with presence and empathy, rather than sliding into overwhelm or emotional fatigue. It's one of the most important ways I protect against burnout—not just as a clinician, but as a human being navigating a complex world.
We all need moments where we're not "on." In a work culture that often glorifies hyper-productivity, choosing to take these pauses is a radical act of self-preservation and mental clarity.

Erena DiGonis · Answer

As an owner of a virtual continuing education business, I know how important it is to intentionally protect mental health while working remotely. I set firm work-life boundaries, with clear start and stop times, and make sure to step away from the screen for meals, movement, and rest. I weave in small intentional pauses throughout the day — even two-minute breaks to stretch, breathe, or step outside — because it's so easy to get stuck at the computer and lose track of time.
I also use brief mindfulness practices between tasks, like taking three deep breaths or doing a quick body scan, to help regulate stress. Staying connected is essential too: I prioritize check-ins with colleagues, peer groups, or even casual social chats to maintain a sense of community.
Above all, I remind myself (and my clients) that self-compassion and flexibility are key. Productivity naturally ebbs and flows, and it's okay to adjust expectations. With conscious effort, remote work can offer space for balance, resilience, and well-being.

Nick Bach · Answer

I've been working remotely for a few years now, and honestly, I didn't realize how much it would impact my mental health at first—I thought working in pajamas was the dream. But I quickly found myself feeling isolated, overworking, and missing structure, so I had to get serious about how I take care of my mental well-being.
I make it a rule to start and end my day with a routine—like, I get dressed, step outside for coffee, and walk a few blocks just to "pretend commute." I know it sounds small, but it signals my brain that I'm shifting into work mode, and it actually helps me focus more and stress less.
I also schedule breaks, like actual calendar blocks, and I try to move—whether it's stretching or a quick walk between meetings. One thing that's saved me is virtual coworking. Just having someone else on Zoom quietly working keeps me grounded and less alone.
Remote work can blur boundaries fast, so I've learned I have to create boundaries that work for me.
Please let me know if you'll feature this—I'd love to see the final article.
I hope this was helpful and thanks so much for the opportunity!

Dr. Sam Zand · Answer

Working remotely has become the norm for many of us—clinicians, patients, and support teams alike—and while it offers flexibility, it also challenges our mental and emotional rhythms in subtle ways. At Anywhere Clinic, our telepsychiatry platform is built around the philosophy that healing begins at home, but so does the need for stronger boundaries, rituals, and relational support. Most of our team works from home, just like many of our patients, but we've found that community still matters—deeply. That's why we host regular virtual meet-ups, offer mental health resources not just for clients but for our staff, and intentionally build in moments for connection and grounding.
For patients, remote care means accessibility—but it also requires new strategies for emotional regulation and routine. We encourage things like morning light exposure, designated work and rest zones in the home, and daily emotional check-ins. For our team, we create a culture where burnout prevention is taken seriously. Whether you're a therapist, admin, or client navigating ADHD, anxiety, or post-traumatic growth, your mental health matters here—not just your productivity.
Telepsychiatry works best when we treat it not as a shortcut, but as a new container for healing. So we build structure, prioritize embodiment, and protect the sacredness of both connection and rest. Whether you're working from your kitchen table or your bedroom desk, you deserve support, clarity, and community. That's the ethos we live by—because care starts within.

Kirsten Hartz · Answer

As a somatic trauma therapist, I understand that my own nervous system regulation directly impacts my ability to hold space for clients. I maintain strict boundaries between work and personal time by creating a dedicated therapy space at home and practicing a transition ritual—like mindful breathing or gentle movement—after each session to discharge any absorbed energy from clients. Daily somatic practices like yoga, meditation, or even simple grounding exercises outside in the grass help me stay present and connected to my body. I prioritize regular supervision and peer consultation to process challenging cases and prevent vicarious trauma accumulation. Most importantly, I schedule time for activities that genuinely nourish me—whether that's time in nature with my dog and friends, dancing, cooking a delicious meal, or getting a good night's rest—treating this self-care as non-negotiable.

Gayle Clark · Answer

As a mental health professional who also works remotely, I have worked hard to develop strategies to prioritize mental health in my environment.
There are real risks associated with remote work: chronic loneliness, burnout, and the erosion of boundaries between home and work. When your office is also your bedroom or kitchen, it's easy to feel like you're always on - and that can quietly wear you down.
It's not all bad. Working from home can offer much-needed flexibility, the ability to decompress in real time, and more autonomy over your pace, environment, and workflow. These are real benefits that can support mental well-being - especially for neurodivergent folks or those managing chronic stress or overstimulation.
To protect my own mental health and support others doing the same, here are a few techniques I consistently lean on:
- Build community, on purpose. Remote work can be isolating, so it's vital to actively cultivate connection. I prioritize regular consultation with other clinicians and make time for peer check-ins - not just for professional growth, but to feel grounded in shared experience. Informal chats or co-working hours with colleagues can go a long way in countering loneliness.
- Create physical boundaries. I try to avoid working, eating, and sleeping in the same space. Even if space is limited, small shifts like using a moveable screen, changing lighting, or having a dedicated desk help signal, "This is work time, and now it's not."
- Take real breaks. I step away from my desk, get outside when possible, and resist the urge to multitask during meals. These pauses aren't luxuries—they're essential resets for the nervous system.
- Check in with myself. Burnout doesn't always look like exhaustion—it can show up as irritability, disconnection, or emotional flatness. I pay attention to those cues, and I normalize seeking support when they arise.
- End the day with intention. I have a small shutdown routine that might include turning off notifications, closing my laptop fully, or taking a short walk. These rituals help create a psychological commute between work and home life.
Ultimately, remote work can be sustainable and even healing, but only if we design it intentionally. That means tuning in to both our individual needs and our need for connection, rest, and space.

Adam Gelinas · Answer

Taking care of my mental health while working remotely requires intentional structure and boundaries. One strategy I rely on is setting clear start and end times to the workday—when you work from home, it's easy to let work bleed into personal time. I bookend my day with small rituals: a short walk or stretch in the morning to signal "work mode," and a screen-free wind-down routine in the evening. This separation helps reduce mental fatigue and maintain a sense of balance.
To manage stress throughout the day, I use techniques like time-blocking to avoid multitasking, take regular breaks away from the screen (even just 5 minutes per hour), and prioritize connection by scheduling virtual coffee chats or walking calls with colleagues. I also keep a post-it note with a grounding question on my desk—"Is this urgent, or am I just overwhelmed?"—to help recalibrate during stressful moments. These small, consistent practices make a big difference in sustaining both productivity and mental well-being.

Dr. Carlos Todd · Answer

As the Founder and CEO of Conflict Coaching & Consulting, PLLC, managing my mental health while working remotely is essential, not just for my own well-being but for the success of the organization. I've learned that setting clear boundaries between work and personal life is crucial. I make a point to have designated work hours and stick to them, ensuring that I'm not constantly available, which can lead to burnout.
I also prioritize regular physical activity, whether it's a walk in the morning or a mid-afternoon stretch session. Physical exercise is a great way to manage stress, and it gives me a mental reset between client calls or meetings.
Another key strategy is delegation. As a CEO, it's easy to fall into the trap of thinking I need to do everything. However, I've learned to trust my team and delegate tasks. This not only reduces my stress but also empowers the team, making them feel valued and capable.
Lastly, maintaining open communication with my leadership team has been a game-changer. We have regular check-ins, where we not only discuss business but also share how we're coping with the challenges of remote work. Having that sense of community and support within the organization ensures that everyone, including myself, feels seen and heard.
These strategies help me stay balanced, focused, and resilient, ensuring I'm in the best position to lead the organization and take care of both my mental health and the well-being of my team.

Ashley Peña · Answer

I need to move, whether it's a walk, a stretch, or just pacing while on calls, or my mood and focus deteriorate. I also enforce hard stops because when work bleeds into personal time, burnout follows.
For managing stress, I bask in the sun, take breathers, stretch, or do anything that gives me time for myself. It's not about grand gestures, just steady, grounding pauses.

Pauline Romao · Answer

For me, taking care of my mental health while working remotely has been all about creating clear boundaries between work and personal life - something that's honestly been a learning curve!
The game-changer has been establishing a proper morning routine before opening my laptop. I take about 30 minutes to have coffee, read something non-work related, or just sit outside when the weather's nice. It's nothing fancy, but it gives my brain that crucial transition time instead of rolling out of bed and diving straight into emails.
When it comes to managing stress throughout the day, mindfulness practices have been my lifeline. I used to power through work for hours, but now I take mini meditation breaks when I feel overwhelmed. Sometimes it's just closing my eyes for two minutes and focusing on my breath, other times it's using a meditation app for a guided session. These little reset moments help me stay grounded when work gets chaotic.
Nothing revolutionary, but these simple habits have made remote work much more sustainable for my mental health in the long run.

Sofía Escudero · Answer

When working from home, it's easy for your time to feel somewhat undefined: you might seamlessly transition between work tasks and personal time, and that flexibility can be beneficial in many ways. However, it can also lead to work tasks encroaching on the rest of your life. While a commute might typically bookend the workday and help us switch between work and rest, it can be more challenging to persuade ourselves to close the work laptop and shift gears without that clear transition of space and time.
The challenge intensifies if you begin to feel that you should work a bit later into the evening to compensate for an unfocused workday. However, try to avoid that trap if possible! Instead, concentrate on establishing rituals that can mark the beginning and end of your workday, which will help keep those tasks contained. You might find that these rituals also make it easier to focus at the start of the day.
These rituals could be as simple as taking a short walk, brewing coffee in the morning and a relaxing herbal tea at the end of the day, or changing into comfortable clothes when you "clock out" for the day.

13 Strategies to Manage Mental Health While Working Remotely

13 Strategies to Manage Mental Health While Working Remotely

Create Rituals for Work-Life Balance

Schedule Breaks and Stay Connected

Practice Sensory Resets Throughout Day

Set Boundaries and Prioritize Self-Care

Establish Routines and Virtual Connections

Build Community and Protect Rest

Maintain Somatic Practices for Regulation

Cultivate Connection and Intentional Spaces

Structure Workday with Clear Boundaries

Delegate Tasks and Communicate Openly

Move Regularly and Enforce Hard Stops

Transition Mindfully with Morning Routines

Establish Clear Boundaries for Workday