Self-Help Strategies for Maintaining Mental Well-Being

Why self-help strategies matter for remote workers

Mental health starts with self-awareness

When you work remotely, you’re your own first responder. There are no colleagues dropping by to check on you, no office buzz to lift your mood. It’s easy for stress or low mood to linger unnoticed.

Self-help strategies empower you to:

• Recognise early signs of stress or burnout
• Create small rituals that ground and energise you
• Take back agency in managing how you feel and respond
• Supplement therapy or EAP services with daily coping tools

They’re not about “fixing” everything on your own. They’re about building a foundation so you’re better prepared — and more resilient — when challenges arise.

Daily mindset shifts that support mental health

The way you think affects how you feel

You don’t need to be a mindfulness expert to start tuning into your inner dialogue. These simple shifts can help anchor your thoughts and emotions:

1. Reframe, don’t suppress: Instead of forcing yourself to “stay positive,” practise reframing. Notice thoughts like “I can’t handle this,” and try “This is tough, but I’m finding ways through.”

2. Set intentions, not just goals: Start your day by asking: “How do I want to feel today?” Then shape your actions accordingly — it’s less pressure and more purpose.

3. Use gentle self-talk: Speak to yourself like you would to a friend. Phrases like “It’s okay to take a break,” or “I’m doing the best I can,” help soften the internal critic.

4. Journal to process, not perform: Writing a few sentences a day — without judgment or structure — can be a powerful way to release tension and clarify thoughts.

Practical coping strategies that work at home

Mental wellness can fit into your actual day

You don’t need hours to feel better. These low-effort actions can make a big difference:

• Microbreaks: Every 60–90 minutes, step away. Stretch, breathe, or simply look outside. It resets your nervous system.
• Body scan meditations: Try a 5-minute scan to reconnect with your physical self. Apps like Insight Timer or Headspace have great options.
• Breathing techniques: Box breathing (inhale–hold–exhale–hold for four counts each) can calm your system quickly during high stress.
• Hydration and nutrition: Fuel your brain. Water, complex carbs, and omega-3s all support mental clarity.
• Music cues: Create playlists for different moods — soothing for wind-downs, energising for focus.

Emotional first-aid: What to do when you’re spiralling

In the moment, keep it simple

When stress hits hard, logic often disappears. Try these quick steps:

1. Name it, literally say out loud: “I feel overwhelmed/anxious/frustrated.” Labelling your emotion activates your rational brain.
2. Ground yourself Use the 5-4-3-2-1 technique: name 5 things you can see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste.
3. Get up and move: Change rooms, stretch, or take a walk. Physical movement helps emotions shift.
4. Text a friend (even just a heart emoji): You don’t need a deep conversation — just reminding yourself you’re not alone can help.
5. Revisit something that’s helped before: This might be a quote, a video, or a calming photo. Have a mini “rescue kit” on hand, digitally or physically.

Self-help doesn’t mean solo help

You’re allowed to reach out

Many people hesitate to use support systems because they feel like they “should be able to handle it.” But part of effective self-help is knowing when to ask for external guidance.

You might:

• Join a free support group online
• Check in with your Employee Assistance Programme
• Speak to a GP or mental health professional
• Lean on a trusted colleague or friend

For remote workers, accessing mental health services remotely is easier than ever. Therapy, coaching, and peer support are often just a click away.

Building a personalised self-care routine

Make it yours — not Pinterest-perfect

Not all self-help strategies will work for everyone. What matters is creating a system that’s realistic for you. Start here:

Morning anchors:

• Light stretching
• Tea or water first
• One journal line or spoken intention

Midday check-ins:

• Move your body
• Adjust lighting or seating
• Quick mood scan: “How am I doing?”

Evening resets:

• Set work boundaries (e.g., turn off Slack)
• Journal, read, or colour
• Low-stimulus activity (puzzle, shower, soft music)

Weekly resets:

• Review your wins, no matter how small
• Plan one joy-based activity
• Reflect: What helped last week? What didn’t?

Consistency, not perfection, is the key. Even when life feels messy, these anchors can keep you steady.

Common self-help myths, debunked

Let’s challenge a few unhelpful ideas:

• “If I need self-help, I must be weak.” → You’re human. Everyone benefits from mental maintenance, just like brushing their teeth.
• “It’s only for people who are struggling.” → Self-help is also about thriving, not just surviving. Prevention is powerful.
• “I don’t have time.” → You don’t need an hour. Even 5–10 minutes of intention can have an impact.
• “If I can’t do it perfectly, it’s pointless.” → Mental wellness isn’t all-or-nothing. One small shift is progress.

If you’re also working on improving your routine, creating a structured daily schedule for remote work can help stabilise your day and reduce overwhelm.

Final Thoughts: Start where you are

You don’t need to overhaul your life to take care of your mental well-being. One tiny change — five deep breaths, a five-minute walk, a kind word to yourself — is enough to shift your day.

Self-help is about building small, consistent supports that make your mind and body feel safer, steadier, and stronger. It’s not selfish. It’s not a luxury. It’s the quiet foundation that helps you show up for yourself and others.

So pause. Pick one strategy that resonated with you. Try it today. Then tomorrow, try again.

Your well-being is worth the effort.