6 Mental Health Survival Strategies for Working Remotely with Kids

Remote work has become a benefit for countless professionals, but for parents of young children, it also presents challenges. Caring for yourself and a toddler or baby is complicated enough, but add work in—at the same time—and it may sound like a recipe for disaster. Fortunately, Where You Are Counseling’s survival tips can help.

Focus on Your Mental Health

Both work and raising kids require high focus and energy. Put the two together at the same time, and you might feel like you’re running on empty. Caring for your mental health ensures you can keep moving forward.

A good self-care routine that incorporates enough sleep, exercise, and alone time is a must. But there’s more to staying afloat than self-care time.

One review of multiple studies concluded that working from home can impact mental health both positively and negatively. The data suggests that workers’ home environments, professional support, and personal networks all influence mental health while working from home.

That means parents working remotely have work to do in setting themselves up for success.

Set Aside Room for Work

A dedicated home workspace is one way to take control of your work-from-home environment. Experts suggest working somewhere other than your bed or couch and focusing on ergonomics. Strong lighting is also necessary to reduce eye strain and keep you perky.

Staying productive is a common work-at-home challenge for many people, even more so for those with small kids. While Psychology Today confirms that, overall, workers are more productive at home, parents may have to apply more effort to structuring their workdays.

Establishing a work schedule that factors in your kids’ needs is an essential first step. Routines can also help you shift from caregiver mode to a productive employee mindset throughout the day.

Seek Support

Asking for help may sound like a no-brainer, but many parents burn out trying to do it all. Whether you ask family to watch your kids during important remote calls or trade shifts with a partner, an extra pair of hands can work wonders.

If asking family isn’t feasible, consider other ways to get support. For example, finding ways to cut childcare costs could make it affordable to have in-home help. Beyond childcare, consider outsourcing tasks like meal delivery, housecleaning, or grocery shopping to save time and stress.

Reduce Work Stressors

Dealing with professional stress on top of family responsibilities can shift your perspective on work. You might decide it’s time for a career shift and choose to follow your true passion. A new role or entrepreneurship could provide the flexibility you need for life balance.

If your new path involves a learning curve, check this online degree program to build your skills. Online degree programs are flexible, making an accounting, management, communications, or business degree attainable even while you work.

Take Brain and Body Breaks

It might seem counterintuitive to break up your work day with rest periods, but time away can help you return to tasks feeling refreshed. Plus, getting outside is healthy mentally and physically for you and your little ones.

Even short walks help improve mood, give you time to think and wear down kids’ energy. Plan to get outside before nap time, and your day might flow more smoothly.

Build a Network

Networking is valuable in every industry, but it’s something remote workers often miss out on. Especially as a parent working from home, connecting with other professionals is tricky. Yet it’s worth the effort if you want to grow in your field.

PC Mag recommends that you work on building a professional network by dedicating time to reaching out remotely. Consider making time for in-person events, too. Getting out of the house can help refresh your parenting side while nurturing your professional side, supporting a healthy overall mindset.

The difference between surviving and thriving while working from home comes down to your mental health. These strategies help you focus, reduce stress, and find a balance so you can get everything done—just not all at once.

Written By WYA Blog Contributor: Katherine Williams