Loneliness in remote workers is rising – here’s how to combat isolation when working from home
For many remote workers, social fulfilment can feel entirely out of reach. Here's how to stay connected while working from home.
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Loneliness Awareness Week is fast approaching – and for many remote workers, isolation has become second nature. If you’re part of the work-from-home force and the loneliness has hit, here are our top tips to stay connected.
For some people, working from home feels like a huge win: the flexibility, the work-life balance, the non-existent commute. But for others, being stuck at home alone all day, every day can feel like an isolating curse.
Since the pandemic began, the number of people working remotely has skyrocketed. And while several companies have since adopted flexible, hybrid working policies – and a fair few have rolled out strict return-to-office mandates – many have continued with 100 per cent remote working.
Dictated by budgets, company culture, business needs and productivity levels, a company’s decisions around remote workers and hybrid policies rarely take loneliness, isolation or employee wellbeing into account.
And while plenty of remote workers genuinely prefer working from home, the long-term social isolation could be taking a toll on your mental wellbeing, with one survey finding remote workers are 98 per cent more likely to suffer from severe work loneliness compared to office workers.
The cost of isolation
Humans are social creatures – even the most introverted of us – and researchers agree that social connections can help people live longer and healthier lives.
The latest research links social disconnection with a higher risk of illnesses, including heart disease, stroke, anxiety and depression. What’s more, loneliness and social isolation have also been shown to increase the risk for premature death by almost 30 per cent.
Loneliness is not just about physical proximity: it’s about genuine connection. ‘Psychologists define loneliness as the feeling we experience when our desired quantity or quality of social connections is unfulfilled,’ explain Chris Britton, People Experience Director at Reward Gateway. ‘So, you can feel lonely in a room of 100 people. You might not be physically isolated, but those genuine connections aren’t there.’
When you feel isolated, it can be easy to put the blame on external factors. But according to Chris, many remote workers are contributing to the distance by becoming too comfortable with being alone – and too intimidated by interaction.
‘Creating meaningful connections at work is a balancing act,’ he explains. ‘The flip side to doing too much is not doing enough, and that can also be the culprit behind feeling alone. Are you skipping optional catch-ups? Keeping your camera off during video calls? Replying only in writing when a quick call would do? These small actions can add up to big consequences over time.’
How to combat isolation when working from home
Whether you’re a seasoned remote worker or adjusting to a new work-from-home job, ward off loneliness and prioritise your social wellbeing with our expert tips.
1. Identify what you need
Loneliness and disconnection look different for everyone. ‘Figuring out what has caused your current state of mind is usually the first step to getting yourself back on track,’ explains Chris. ‘Sometimes, disconnection is caused by changes that occur at work itself. The change could be in yourself, too. Are your energy levels or mood depleted? Perhaps you feel stuck in your role and lack motivation.
‘Take a moment to jot down what’s changed at work over the past 6–12 months, and what’s changed for you personally in the same window,’ Chris suggests. ‘Seeing it on paper makes it much easier to spot whether you need to adapt to a new environment, rebuild a routine that’s quietly disappeared, or look after something in yourself first.’
2. Make the effort to connect with colleagues
As loneliness and isolation become the norm among remote workers, it can be all to easy to retreat from interaction altogether. If your whole team is remote, and your to-do list is never ending, scheduling time to meaningfully connect with colleagues can feel like an inconvenience, a waste of time – or downright intimidating.
‘If you feel overwhelmed at the thought of increased interaction, try picking one small habit each week that puts you in front of people,’ suggests Chris. ‘These could include joining the optional meeting, turning your camera on for a video call, or picking up the phone instead of typing. Small, repeated moments build connection far more reliably than occasional big efforts.’
3. Add pockets of social interaction to your week
If you work exclusively from home – especially if you’re freelance or live alone – try scheduling in small opportunities for social interaction throughout your week. Otherwise, you might end up going the whole week without speaking to anyone – which will only make the idea of socialising even more overwhelming.
You don’t need to be booked and busy every evening to feel the benefit. Why not schedule in a call with a loved one or a weekly walk with your friend? You could also try swapping a virtual activity for an in-person alternative: rather than doing a fitness class on YouTube, join a local running club or yoga class. Even just popping to the shops rather than getting a delivery can create the potential for meaningful connection with others.
4. Work in a library, café or coworking space
Studies show remote working only causes loneliness in those working at least 3-5 days from home. So, if you’re currently working more than two days per week from home, why not balance the scales by booking yourself in for an away-from-home-office day once or twice a week?
Coworking spaces have become increasingly popular in recent years. From desks you can book out in shared office spaces to pubs and cafés offering free Wi-Fi, coffee refills and networking events, there are plenty of ways to work remotely without working from home.
After all, the beauty of remote working is that you can work from anywhere – so, why not take advantage of that every once in a while?
5. Don’t be afraid to ask for support
If you’re struggling with loneliness, know that you’re not alone and help is available for remote workers. ‘If you’re feeling lost, you might need a helping hand to find your path again,’ Chris explains. ‘Try talking about your feelings with a friend, family member, or a therapist.
‘Check to see what mental health support your workplace offers, too,’ he adds. ‘Businesses can offer an array of options. This can include direct clinical services like Employee Assistance Programmes, insurer-backed therapy pathways, specialist training, and peer networks like Mental Health First Aid.’
Find out more about Loneliness Awareness Week and the support available at lonelinessawarenessweek.org.
