Remote work has many benefits but it also presents challenges that can affect your mental health. It is important to be proactive and take action to support your mental health and resilience.
There are many things you can do to make your mental health a priority. Start by familiarizing yourself with the information and resources below.
I’m working remotely and want to connect with a professional to support my mental health
Faculty and staff at UBC can access benefits for counselling in two ways:
- Book an appointment with a registered clinical counsellor or psychologist in your area and use your extended health benefits to cover 100% of the reasonable and customary costs up to $2,500 per calendar year.
- Call the Employee and Family Assistance Program at 1.800.387.4765 or visit www.worklifehealth.com. Please note that this program is intended focused on short-term support, and there may be a wait time based on your availability.
Visit the Assisting Staff and Faculty in Distress webpage for a list of UBC and community resources that are accessible by phone or online.
Visit UBC's comprehensive staff and faculty mental health resources, including information for remote workers.
I’m looking for general tips to maintain my mental health while working remotely
Create and maintain a regular schedule and work routine: experiment and identify practices that support your productivity and wellbeing while working. Take your entitled breaks by blocking off time in your calendar. Include time away from screens. Take a look at our Thriving While Working from Home resources for more tips.
Find time to move in your day: ensure you take movement breaks. Try walking during phone meetings. Take time to stand or stretch to avoid sitting in the same position for long periods. In short, find ways to stay active. UBC Recreation has some great resources to help you get started.
Stay connected: remote work requires intentional and planned communication in order to prevent isolation. Identify different channels available for communicating with your supervisor and colleagues and be sure to use them regularly.
Support your social wellbeing: reach out and schedule time to informally connect with colleagues. Create space at the start or end of meetings for conversation. Attend virtual community events.
Create boundaries between remote work and life: have a designated space for remote work. Consider including your work hours in your email signature. Block off non-working hours. Leave work-related equipment and materials in their designated space.