While many people prefer remote work at least part of the time, working from home or another location can lead to loneliness and isolation. Throughout the pandemic, the loneliness of the remote worker has become a worldwide issue that is costly to businesses. Fortunately, workers can improve some types of loneliness.
Working from home or another remote location can be flexible and freeing. Without the commute, the interruptions of the workplace, and the expense of dressing up and eating out every day, many workers find being out of the office has many advantages. Others, however, find themselves isolated and lonely.
Loneliness can make individuals unhappy and impact their productivity and satisfaction with work. Remote workers can take steps to prevent feeling lonely and dissatisfied.
What Is Loneliness?
Loneliness is the feeling that something is missing due to a lack of social contact and relationships with other people. It is not just being by yourself. While some people feel content without others around, others miss the daily banter in the office, the lunches with other people, and the peer group.
A study conducted by The Next Web among 1000 remote workers from 55 countries concluded that more than half of the respondents felt recurring loneliness.
- Never – 10%
- Hardly ever – 26%
- Some of the time – 40%
- Often – 12%
- All of the time – 3%
The sample for this study was small, but the results align with other findings. Studies of nearly 14,000 remote workers in Japan underscore that the loneliness of remote workers is a global issue.
Types Of Loneliness
Psychologists define at least four types of loneliness:
Emotional: When feelings of loneliness come from within and have roots in behavior shaped by background experience, the result is emotional loneliness.
Social: Those who are shy, socially awkward, or have a low sense of self-esteem may feel incompetent when interacting with others and back away from contact.
Chronic: Individuals who have been lonely and devoid of friends and the opportunities to make new ones may find loneliness a way of life.
Situational: Those whose contact with others is limited by circumstances may experience a sense of aloneness. Digital nomads relocating abroad may feel this as they acclimate to a new country and make new friends. It also plagues parents of young children, caregivers, and people with disabilities, who are kept home by responsibilities or conditions.
The pandemic forced many into situational loneliness. When COVID forced many workers to stay home, many were unprepared for the experience. Technology that facilitates communication with colleagues was lacking for some companies at the start of the pandemic.
Beyond Situational Loneliness
Loneliness did not begin for remote workers when the pandemic started. As psychologist Lynn Holsworth found that prior to the pandemic, full-time remote workers were 67% more likely to feel lonely than those in the office.
Those who feel lonely may have elements of each of these types, so remote work cannot be blamed for all the feelings of disconnection the surveyed workers felt. As studies reinforce, some who feel lonely are dealing with other issues in their lives, such as bereavement, retirement, changing jobs, starting college, becoming a parent, moving, or mental health problems. They may feel job burnout.
Those struggling with mental health issues that make them feel inadequate, anxious, unappreciated, etc., feel more alone than others. In addition, the disabled and the victims of discrimination based on race, gender, or sexual identity are particularly susceptible to loneliness.
Results Of Loneliness Of The Remote Worker
A recent report by the Surgeon General describes an epidemic of loneliness in the United States with a serious impact on health:
- 29% increased risk of heart disease
- 32% increased risk of stroke
- 50% increased risk of developing dementia for older adults
- Increased risk for premature death to levels comparable to smoking 15 cigarettes a day
The forced isolation of the pandemic accelerated a trend toward spending more time with technology than other people. Young people between 15-24 have felt this the most. They had 70% fewer interactions with friends; while social media offers a community experience, the connections with others are often lower quality and superficial.
Integrated Benefits Institute (IBI), an Oakland, Calif.-based nonprofit research organization, found that remote work increased the chances of feeling anxious and depressed by 5%.
Fully remote (40 percent) vs. hybrid work (38 percent) vs. in-person work (35 percent)
The difference is not earthshaking but is something for employers to watch. Candace Nelson, director of research at IBI, said that while the report does not address the increase, IBI research found evidence of stressors in remote work:
- 43% of remote workers faced constant interruptions
- 23% battled for home office space
- Nearly 50% reported spending too little time with their children under 18
- 40% say they spend too little time with their partner
- 30% feel disconnected from their colleagues
- 27% find it harder to balance work and family responsibilities
- Other concerns include slow internet connections, isolation, a house in disarray
,and a seemingly endless workday
The study period for the IBI study was 7/21-8/22. Long-term remote workers may have figured out how to work in some conditions that cause stress. It falls to businesses to address other mental health issues. In an article in SHRM, Nelson suggests better mental coverage from employers along with more programs to help remote workers.
Why Loneliness Matters
Many reasons for loneliness are personal, so why should employers care? Loneliness has a high economic cost for companies. Those who feel lonely may be sick more, have trouble sleeping, may have an impaired ability to get the job done effectively, and may leave the company for other opportunities. Employee turnover alone costs businesses trillions of dollars.
Combatting WFH Loneliness
For most humans, occasional loneliness is a common problem, but not insurmountable. When feeling lonely, the best approach is to be proactive and follow some tried-and-true strategies to get past it. Not everything on the following list is work-centric, but some approaches may improve your work-life balance and leave you feeling more energized and focused for work.
If you take advantage of your ability to make your own schedule, you can occasionally run errands or do them during the day and then make up the hours at night. This approach will help you get your work done while helping you live the life you want.
Here are a few ways to combat loneliness.
1. Interact Online
Interact with other colleagues via Zoom, Slack, or phone so that you see someone or at least hear a voice. Not being in the office may save you from time-consuming gossip, but collaborating with colleagues can ease the isolation. If you are part of a distributed team with no office, utilize opportunities to interact.
2. Interact In Person
Take advantage of the chances for improved life-work balance, and join a local gym, Toastmasters Club, or other event that meets in person. Plan to get together with friends for lunch or dinner. Especially if your work hours are flexible, you can arrange in-person interactions at any time of time.
3. Consider Coworking
Consider joining a coworking space where you rent a desk or office with others and may have access to coffee, a great printer, a conference room, and people to talk with and commiserate with. This rental may set you back $200 – $700 per month, but it can help you feel less isolated.
4. Work From The Library
If you don’t want to go the coworking route and don’t want to work from a coffee shop, consider going to the library. Remember to take your headphones if you want to listen to music or Ted Talks.
5. Log Off And Live
Be strict with making yourself log out of work. Many who work at home find it tempting to put in longer days than they might have while working in the office.
6. Take Time To Exercise
Sitting at your desk all day can be confining and bad for your back. Stand occasionally. Include time for exercise at home or the gym.
7. Personalize Your Workspace
Add some meaningful photos and small treasures to your work play. A look at your kid or friends throughout the day may reinforce your real-life connections.
8. Maximize Casual Interactions
Even if you don’t have work or coworking colleagues to chat with, make the most of your interactions when you are out and about. Say hello to store clerks and neighbors and exchange a few pleasantries. The person at the drive-through doesn’t need your life story, of course, but being polite and pleasant can make their day – and yours.
9. Adopt A Pet
Consider getting a pet to cut your loneliness. If you get a dog, you might meet humans at the dog park or on walks. Many pet owners attest that having one around makes them feel needed and provides a living being to interact with.
10. Volunteer
Become a volunteer for a cause you believe in. Taking time away once a week from your daily grind can nake you feel connected to your community.
11. Seek Help For Ongoing Loneliness
If you find yourself overwhelmed, consider the possibility that the roots of your loneliness may run deeper. A few sessions with a therapist might help you get on track.
A few adjustments in your routine can help you feel more satisfied. You may determine that you like being in the office, maybe even a day a week. For many remote workers, making a few adjustments can give you the life you want.
