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October 25, 2021 Amelia Wilcox

Releasing Work From Home Stress

Working from home may seem like the dream. Meeting calls from the couch? No need to change out of your pajamas? But remote work comes with its own set of stressors. Our team has been working from home since Nivati began 10 years ago, so we have some experience with promoting health and wellness, plus reduce stress, even when its virtual! 

Work from home stress relief

Why is working from home so stressful?

According to research, those who work from home tend to report high levels of stress.

  • 41% of employees who more often worked from home vs. on-site considered themselves highly stressed, compared to 25% of those who worked only on-site.
  • 42% of those who work from home report frequent night waking, while only 29% of office workers reported the same.
  • Employees who work from home may experience more of a blur when it comes to work and personal life boundaries, especially with the use of smart devices.
    • Too many distractions
    • Difficulty setting boundaries
  • Work-from-home employees may struggle more with the concept of unplugging and ending their work day compared to those who work in an office setting.
    • Lack of structure

Ways to reduce work from home stress 

Set a schedule and stick to it

When working from home, a typical 9 to 5 schedule often goes out the window. It can cause added stress when your schedule fluctuates, your office mates expect you to be on at all times, and your home-life creeps into your office hours. Setting a schedule and sticking to it, can be helpful in setting expectations, and making sure you take the time you need for yourself as well.  A set schedule is one of the easiest and most powerful ways to reduce stress at work

Take a break

As you’re creating that schedule, don’t forget to add breaks in! Reports have shown that remote workers take fewer breaks, and that can actually be detrimental to your productivity. Add breaks into your work calendar, so that alerts pop up and you remember to walk away from your home office-at least for a moment! 

Guided Self massage

Self guided massage is an amazing way to reduce stress at work. Experience guided massage online, to reap the serotonin boosting, rejuvenating powers of an massage–without leaving your home office. Try the video below, and let us know if this 5 minute stress reducing massage helped create more health and wellness in the workplace!

Get moving 

Exercise is a powerful stress-buster. Studies show that getting your body moving dramatically reduces stress, and fills your body and brain with feel-good endorphins. Use one of your scheduled breaks to take a walk outdoors or hop on a virtual yoga class, or even a guide meditation class to feel positive effects!


Virtual Yoga


Create a dedicated workspace

Beat office stress by creating a place you’re happy to work from! Working from home might mean you don’t have a specific workspace. Setting up a dedicated office, where you’re comfortable and can focus, is a great way to reduce stress at work. Even if you don’t have a lot of room, clear the space around your computer from mess and distraction. Then consider adding an ergonomic chair, sit-stand desk or essential oil diffuser to help make your space more conducive to health and wellness in the workplace. 


Set expectations

A new routine takes some getting used to, and adjusting to a remote office means your work and your home life will be affected by the change. We recommend having honest conversations and setting expectations on both sides. Let management know if you’ll be working a new schedule to accommodate childcare, or if you need to take breaks offline for your mental health. Similarly, talk through boundaries around your work space and time with your family. Give everyone (yourself included!) time to adapt. 

For more information on how Nivati can help you manage work from home stress, including mental and physical wellness just give us a call +1 (800) 556-2950.


On-demand employee counseling, plus proactive care – yoga, meditation, and more – all in one employee wellbeing app.

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Amelia Wilcox

Amelia Wilcox is the Founder and CEO of Nivati, a leader in corporate massage and employee mental health support since 2010. Her high-growth B2B company provides employee stress management tools that arm businesses with actionable data and positive employee experiences to improve wellbeing, boost morale, and increase engagement.

Amelia has exponentially grown her company from a solo living-room service business to an international technology brand.

Recently listed as a Forty Under 40, Fast 50, Inc 5000 Twice awarded National Woman-Owned Small Business of the Year

Licenses, Certifications & Memberships
Licensed Massage Therapist since 2002
Member of American Massage Therapy Association
Served on Utah Worksite Wellness Council from 2012-2015

Attended Utah College of Massage Therapy
Educated in Nutrition and Exercise Physiology at the University of Utah

Massage Magazine (AMTA's publication)