How to Beat Loneliness When You're Working From Home

Published January 2021
Written by Jasmine Williams

From working in your PJs to ditching your daily commute, there are so many benefits to working from home. But let’s be real — it can also get pretty lonely.

If you’re one of the millions of people who started working remotely this year, then you’ve probably had more than a few moments where you wished you could go on a quick coffee run with a colleague or swing by your teammate’s desk when you had a question. 

Even those of you who have been a remote worker for ages or live with family or roommates might be feeling more isolated than usual. Our worlds have become a lot more limited, which experts say is creating opportunities for “new loneliness.” 

Socializing takes more effort these days and those little informal interactions that make people feel seen, like saying hello to a colleague or getting a compliment on your new outfit, are tougher to come by. Essentially, we’ve all dropped down a rung on the loneliness ladder. If left unchecked, loneliness can negatively impact your physical and mental health and your work performance.

If you’ve been feeling lonely working from home, the first thing you should know is that you’re not alone. A study from Buffer found that loneliness is the biggest challenge remote workers are facing. The second thing? You can do a lot of different things to fight the funk and start feeling more connected right now.

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1. Set up recurring calls with friends and colleagues

One of the best things you can do to beat WFH loneliness is to be proactive. If you want to connect with your friends and colleagues more, you need to make the first move. For example, you can set up virtual coffee breaks or social calls just to catch up with your colleagues.

We suggest you set these up as recurring events so they become part of your weekly or monthly routine and you always have fun, social plans in your calendar. And if you want to mix it up, you can set up dates with your friends to watch movies or play social video games like Quiplash. 

2. Sign up for a virtual group fitness class

If group fitness classes used to be a big part of your social life, consider going the virtual route. A lot of fitness pros are hosting group fitness classes over Zoom. For example, AK Mackellar is a certified strength and conditioning coach (and former Make Lemonade member!) who runs a virtual movement community called Free to Move. 

With virtual fitness classes, you still get the social aspect of a group class, as you can see everybody working out in real-time on your screen. You also get all the physical and mental benefits that can boost your mood and feel more connected to others.

3. Join a coworking space (IRL or virtual)

While we might be a wee bit biased, joining a coworking space can help you feel a lot less lonely while you’re working from home. For one, you can meet people who are in the same position as you, doing similar work, and this common ground can be a solid foundation for developing new connections.

Here at Make Lemonade, you can co-work with us in person at our downtown Toronto office space or virtually in our Get Sh*t Done Club. With The Club, you’ll get access to weekly Zoom calls to connect with other members live, a private Slack channel where you can get 24/7 support and connection, and a whole host of other loneliness-busting benefits. P.S. You don’t even have to take our word for it. Check out what our lovely members have to say about the Make Lemonade community. 

4. Check up on your friends and colleagues

According to Sigal Barsade, a professor at the University of Pennsylvania Wharton School of Business who has been studying loneliness and other emotions at work for decades, you can feel less lonely at work by practicing “compassionate love.” He defines this as showing caring, compassion, affection, and tenderness for others.

For example, you could send a handwritten card to a friend you haven’t spoken to in a while or send sweet treats to a coworker’s door (may we suggest a cookie box from community member Michelle’s, Little Red Bake Shop?) Even a simple “thinking of you” text message or a thoughtful voice note can go a long way in helping you and the other person feel more connected.

5. Have a good laugh

If you’re feeling lonely, catching up on your favourite sitcom or tuning into the latest comedy special on Netflix can do you a lot of good. There’s even science to back it up. Laughter can activate and relieve your stress response, stimulate circulation, and aid muscle relaxation, helping reduce some of the physical symptoms of stress. It can also help lessen feelings of depression and anxiety, which can make you feel happier. 

If you want to kick things up a notch, watch a funny movie with a few friends online. Research shows that laughter releases endorphins, which can help you strengthen your bond with your buds.

6. Take regular screen-free breaks

Without a commute or coffee breaks to break up your day, you might find your WFH work days getting longer and longer. Overworking can lead to burnout, which has a significant correlation with loneliness. In other words, the more exhausted you are, the more lonely you’ll feel. 

This is why it’s so important to fill your cup first. Start your day by doing something you love and incorporate regular breaks throughout to do the same, whether that’s reading, writing, yoga, cooking, hiking, or some other kind of hobby. Taking frequent breaks to do something just for fun will help you take your mind off of work and bring a little joy to your day. Spending time in natural spaces can also help reduce stress and anxiety and improve your mental well-being.

Feeling lonely while working from home can happen to anybody, but the best thing you can do is get ahead of it. Start conversations. Make plans. Phone a friend. Remote work may be your new normal, but loneliness and isolation don’t have to be.

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