How to avoid a ‘hybrid headache’ as we return to a new working landscape

By Brendan Street, Professional Head of Emotional Wellbeing, Nuffield Health

The past year has been mentally tough. As restrictions ease, and some stresses disappear, new ones begin to emerge.

For many, this will be the ‘hybrid headache’ of juggling long remote hours with adjusting back to office life. This can place an increased ‘psychological load’ on employees, blurring work-life boundaries and adding commute time back into their weekly routines.

Those who aren’t prepared may face a difficult period of adaption which can lead to burnout – a workplace phenomenon now recognised by the WHO.

So, it’s important that our relationship with work remains healthy, so we can experience ‘hybrid engagement’ rather than ‘hybrid burnout’ – however different the workplace landscape looks…

1. Embrace flexibility

As offices re-open, we’re likely to see a return of ‘work-from-home guilt’ – where we worry that remote working appears unproductive and lazy. As a result, remote workers often overwork.

It’s an unhelpful habit, which can see us working longer hours and skipping lunch to ‘justify’ our flexible working perks.

The long-term stress of overworking can lead to serious health risks, including physical symptoms like fatigue, nausea and headaches, plus mental ill health like anxiety, low mood and depression.

We should embrace the advantages of hybrid working, without guilt.

For example, it may be tempting to log on early on remote working days, to compensate for the time otherwise spent commuting. Instead, use this time for activities missed out on while in the office, like exercising or spending more time with family.

2. Leave Work at Work

As we adjust to the unique demands of hybrid working, it can be tricky to separate work and home life.

For half the week, our home is our office. As a result, we often kit our devices out with work apps, so we can be available when our colleagues need us.

However, this ‘always-on’ culture is unhealthy, making it difficult to switch-off from work and relax.

Making hybrid working a sustainable habit means learning to leave our work at the door – even when working from home.

Define your working hours – even remotely – and stick to them. Communicate these to your colleagues too, so they know they shouldn’t expect a reply out of hours.

While one of the benefits of flexible working is the ability to fit work around other activities, it’s important the lines don’t become blurred.

If you prefer to take the morning for yourself and work into the evening, make sure you don’t stay online too close to your bedtime routine.

Mark work as finished for the day, for example by shutting your laptop and putting it away or closing the door on your work room and going out for a walk.

When we work, our stress levels naturally rise (this is what makes us alert and productive). So, make sure you leave enough time – a buffer zone – for these to return to normal before trying to sleep.

Practise proper sleep hygiene, too. This means leaving the bed for sleep only, and not working from it, as this creates stressful subconscious associations with working. Avoid the temptation to complete work admin in bed, too. ’Bedmin’ is bad for your sleep pattern.

3. Relish routine

Flexible working shouldn’t mean erratic or inconsistent working.

The novelty of hybrid may see some struggle to create a routine, as we switch between the unique demands of remote working and visiting the office.

This instability means we can’t prepare our expectations from day to day and makes it more likely that we ask ourselves ‘what if?’ and expect the worst.

Just as we would define our routine when working full-time in the office, we need to recreate this in the hybrid world. This may mean working the same hours every day, regardless of where you’re based.

Similarly, defining set ‘office days’ allows you to establish stronger working routines, like booking all meetings for days you’re in the office.

Routine also lays the foundation for healthier habits outside of work. For example, giving us a set lunch break – with time to cook healthier meals – and regular windows to exercise or attend fitness classes.

Ultimately, these healthier habits help us remain at our peak physical and mental fitness as we enter a new working landscape with a degree of uncertainty. These habits help us to keep a clear head and avoid a hybrid headache.