Working from home and feeling lonely and isolated? These tips might help

When Harry*, an ambitious 24-year-old, landed a prestigious graduate position at a major company, he was excited to break free from years of pandemic-induced solitude.

It was a golden opportunity that promised an outstanding training and development program, and most of all, social connection with like-minded graduates.

After six months, however, Harry's reality was drastically different.

His team was working remotely, which made it seem pointless to commute into the city, and he had barely seen any of his fellow graduates. It caused his motivation and job satisfaction to plummet and severely affected his mental health.

Working from home can breed feelings of isolation 

Hybrid work has proven to be a blessing for many people, particularly for parents, caregivers, and those living with disabilities, for whom commuting is a challenge.

But it's not the best option for everyone.

Priya*, a Melbourne-based UX Designer in her mid-20s, is contemplating a career change. Despite working in the same organisation for more than two years, she still feels like an outsider.

Her team only comes into the office twice a week, and she misses the daily in-person collaboration, creative brainstorming, and the opportunity to build personal connections.

After researching how other UX-designers work, she's come to realise that it's much the same everywhere, at least in Melbourne. She's now considering a career change into an occupation that requires full-time office-based work.

Loneliness is on the increase 

According to a report by the Australian Institute of Health and Welfare, an increasing number of people aged 15-24, especially females, have reported experiencing loneliness since 2015.

When Mark Mortensen, Associate Professor of Organisational Behaviour at INSEAD Business School, recently spoke to ABC RN's This Working Life, he had this to say: "You have to recognise that loneliness is a structural problem. It's the fact that my environment doesn't give me what I need."

If you too are grappling with feelings of loneliness at work, here are some actionable tips to try:

Identify what's not working for you

Do you thrive around others or need solitude? Enjoy working in a fast-paced environment? Or do you prefer to work independently at a steady pace? Self-assessment will help you pinpoint what is or isn't working for you right now.

Adjust your environment where you can

If social energy fuels you, spend more time in the office, change your workspace, or work some of the day from a cafe with some activity around you. If you are interviewing for a new role, make sure you fully understand how the organisation is currently working so you can consider if this will work for you.

Communicate openly with your manager 

Your manager and the wider organisation might not be aware of your struggles and may be willing to make changes to accommodate your needs and provide you with further support. If no-one speaks up, not much is likely to change.

Seek like-minded colleagues

If you communicate openly with colleagues, you may find that others are feeling the same way. Collaborate with your colleagues to schedule the same days in the office each week. This way, you can all benefit from more social interaction and stay connected.

Prioritise self-care

Maintaining a healthy lifestyle, which includes regular exercise, proper sleep and a balanced diet is essential. These habits can help you combat feelings of sadness and boost your energy levels, especially during times of isolation.

Join a co-working space

Find yourself working for an organisation that has a purely remote team? Ask them if they can pay for you to join a co-working space. By booking a space alongside other solo workers, you might find opportunities to network and share skills while cultivating a sense of community.

*For privacy, Priya and Harry are not their real names. 

Leah Lambart is a career and interview coach, and the host of the Relaunch Your Career podcast.