Today, working from home has become a reality for millions of people and it is a trend that does not want to disappear but rather take root in the daily routine of more and more professionals. This change in the way of working has been driven by different factors, such as technological advances and in recent years thanks to changing global circumstances such as the COVID-19 pandemic.

While this transition has offered a range of advantages, such as flexibility in schedules and the comfort of a home environment, it is not without challenges that affect our mental health.

Maintaining balanced mental health has emerged as a crucial day-to-day challenge for all those working from home. The balance between work responsibilities and the personal sphere has taken on a different dimension as the workspace merges with the home environment. This radical change has led to a deep reflection on the advantages and disadvantages that teleworking brings with it.

Today we want to talk about some practical tips and fundamental strategies to take care of mental health and maintain high levels of motivation in this new work paradigm.

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Advantages of working from home

Some of the advantages that we can find with teleworking include:

• Schedule flexibility: You can work at your own pace and set your own hours. This can be a big advantage for people who have children, family obligations, or simply want more control over their schedule.
• Saving time and money: You don't have to travel to the office, which saves you time and money. This can free you up to do other things, such as spending more time with your family or friends, or pursuing other hobbies.
• Greater convenience: You can work from anywhere with an Internet connection. This gives you the freedom to work from home, a coffee shop, a library, or even the beach.
• Fewer distractions: When you work from home, you are surrounded by your own things and feel more comfortable. This can help you focus and be more productive.
• Greater autonomy: You have more control over your work and your tasks. This can be a great advantage for people who are self-motivated and prefer to work independently.

Disadvantages of working from home

Although teleworking brings with it several advantages in people's lives, there are also some negative points such as:

• Lack of boundaries between work and personal life: It can be difficult to separate work from personal life when you work from home. This can lead to overwork and burnout.
• Social isolation: You may lose contact with your coworkers and friends when you work from home. This can lead to social isolation and depression.
• Communication and collaboration problems: It can be more difficult to communicate and collaborate with your coworkers when you work from home. This can lead to errors and delays.
• Ergonomics and physical health problems: If you do not have an adequate workspace, you may suffer from ergonomics and physical health problems. This can lead to muscle pain, stress, and other health problems.

How to take care of your mental health when working from home

• Create a suitable workspace: Make sure your workspace is comfortable and ergonomic. This will help you focus and reduce stress.
• Make a schedule: Establish a time to work and to rest. This will help you stay organized and avoid burnout.
• Set limits: Set limits Clear boundaries between work and personal life. This will help you avoid stress and social isolation.
• Exercise regularly: Exercise is a great way to reduce stress and improve your mental health. Try to exercise at least 30 minutes a day, 5 days a week.
• Include the behavioral activation technique: The behavioral activation technique is a method that helps you increase your activity and reduce inactivity. This technique can be useful to combat depression and anxiety.
• Maintain a healthy diet: A healthy diet is important for your mental and physical health. Make sure you eat plenty of fruits, vegetables, and whole grains. It is also important to limit the consumption of sugar, alcohol and caffeine.
• Take regular breaks: Take regular breaks throughout the day to avoid burnout. Get up and walk for a few minutes every hour or two. You can also take a longer break for lunch or exercise.
• Cultivate interests beyond work: It is important to have interests beyond work. This will help you stay motivated and avoid stress.
• Dedicate time to pleasant activities: Take advantage of your free time to do activities that you enjoy, such as reading, cooking, painting or any hobby that relaxes you and distracts you from work.
• Stay connected with friends and family: Even if it's virtually, stay in touch with your loved ones. Host video calls, play online games, or just chat to maintain strong social connections.

These additional tips can complement strategies for maintaining optimal mental health while working from home. The key is finding a balance between work and self-care, so don't be afraid to try different methods to find what works best for you!

Don't forget social interactions

Did you know that oxytocin, also known as the "love hormone", is essential for your mental health? This hormone helps reduce stress, anxiety, and depression, and also promotes trust, empathy, and social connection.

If you work from home, it's important to find ways to increase your oxytocin levels. Here are some tips:

• Create opportunities for physical contact. Hugs, massages, and intimacy with your partner are great ways to increase oxytocin levels.
• Listen to relaxing music. Music can help reduce stress and anxiety, which can increase oxytocin levels.
• Be kind and compassionate to others. Even a simple compliment or smile can help increase oxytocin levels.

How can I stay motivated while working from home?

Keeping motivation high can be a real challenge when you find yourself in the remote work environment. A great way to keep your spirits high is by setting daily and weekly goals to keep your focus on the goals you have set for yourself. Additionally, you might consider trying the Pomodoro technique, which involves dividing your workday into time blocks of about 25 minutes of uninterrupted work, followed by short breaks to clear your mind and recharge.

How to reduce stress while working from home?

Stress can be a common companion in any work environment, but working from home can make it even more difficult to manage. To counteract this, it is essential to dedicate time to activities that relax you and help you reduce pressure. Whether it's through regular physical exercise, meditation, yoga, or even simple deep breathing techniques, you can combat stress effectively. Likewise, listening to relaxing music has proven to be an excellent way to relieve stress and reduce the pressure you may be feeling in your home work environment.

While childhood can be a wonderful and fun-filled time, it can also be a time of stress, pain, and trauma.

What are traumas?

Childhood traumas are negative experiences that can affect a person's life long after they occur. Childhood trauma can be the result of a variety of negative experiences, from emotional and physical abuse to neglect and abandonment. 

Childhood traumas can be caused by a variety of stressful and overwhelming situations where the most serious cases tend to be those in which children perceive that their lives or the lives of those closest to them are in jeopardy. danger, especially the lives of their parents.

These types of traumas can have a significant impact on a child's mental and emotional health, which can persist into adulthood if not properly treated.

What types of traumas are there?

In order to deal with our trauma we need to know what type we are dealing with, in order to find the most suitable solution.

The types of traumas are the following:

Physical abuse

Physical violence in childhood can include hitting, shoving, burning, and any other type of unwanted physical contact that can cause pain, injury, or emotional damage. Children who experience this type of trauma may have long-term mental health problems, such as post-traumatic stress disorder, anxiety, and depression.

Emotional abuse

Also known as psychological abuse, it refers to situations in which a child is ridiculed, humiliated, insulted, belittled, or is denied the affection and love that she needs to develop emotionally. This type of trauma can have negative effects on children's self-esteem and confidence, as well as their ability to form healthy relationships.

Negligence

neglect refers to a lack of parental care and attention, which may include a lack of medical attention, proper feeding, hygiene, and supervision. Children who experience neglect may have physical and mental health problems, as well as problems with behavior and social skills.

Domestic violence

Children living in homes where there is domestic violence can experience emotional and physical trauma. Fear, stress, and anxiety can have long-lasting effects on children's mental and emotional health.

Traumatic events

Traumatic events such as a serious accident, death of a loved one, natural disaster, or war can cause trauma in children, especially if they are directly exposed to it. This can lead to long-term mental and emotional health problems, such as post-traumatic stress disorder, anxiety, and depression.

Abandonment

abandonment refers to situations where children are left alone or neglected by parents. This can include a lack of emotional care, such as a lack of support and affection, as well as a lack of physical care, such as a lack of food, water, and medical care. Children who experience neglect may have mental and emotional health problems, such as depression, anxiety, and difficulty establishing healthy relationships.

Child abuse

Here we refer to any unwanted activity that an adult imposes on a child, including inappropriate touching, indecent exposure, voyeurism, coercion, or any other form of child exploitation. Child abuse can have lasting negative effects on the mental and emotional health of children, including post-traumatic stress disorder, anxiety, depression, among others in adulthood. It is important to report any type of child abuse to protect children and allow them to grow up in a safe and healthy environment.

How do childhood traumas affect adult life?

Each of these types of traumas from childhood can have a negative impact on a person's adult life. People who have experienced childhood trauma may have difficulty forming healthy relationships, keeping jobs, or managing their emotions. They may also have mental health problems, such as depression, anxiety, post-traumatic stress disorder (PTSD), and eating disorders.

Below we detail each of these problems better:

1. Mental and emotional health problems: People who have experienced childhood trauma may be at higher risk of developing mental and emotional health problems such as depression, anxiety, post-traumatic stress disorder (PTSD), personality disorders, and addictions.
2. Relationship problems: Childhood traumas can hinder people's ability to form healthy and fulfilling relationships. They may experience difficulty trusting others, feeling close to people, or expressing their feelings appropriately.
3. Physical problems: Childhood traumas can also have physical effects on health, including headaches, sleep disturbances, eating problems, and chronic illness.
4. Self-esteem issues: People who have experienced childhood trauma may have low self-esteem and feel insecure about themselves. They may have difficulty accepting their own identity and have a negative self-image.

What can I do to overcome my childhood trauma?

However, there is hope. There are many ways you can overcome childhood traumas and lead a full and happy life. Here are some ways to overcome childhood trauma:

Seek professional help

It's important to seek professional help if you've experienced childhood trauma. A therapist or counselor can help you identify and process your emotions, and develop trauma coping skills. They can also help you set goals and develop a plan to achieve them.

Connect with friends and family

Surrounding yourself with people who give you love and support can go a long way in helping you overcome childhood trauma. Share your feelings and emotions with people you trust, and find activities that help you feel more connected and happy.

Practice self-care

Taking care of yourself is crucial to overcoming childhood traumas. This can include exercising regularly, eating a healthy diet, getting enough sleep, and participating in activities that you enjoy and feel good about. You can also practice relaxation techniques, such as meditation or yoga, to reduce stress and anxiety.

Learn new skills

Learning new skills and developing interests can help you feel more confident and self-assured. It can also help you develop a sense of accomplishment and self-esteem. Consider taking a cooking class, learning a new language, or joining an interest group.

Find a purpose

Discovering your purpose in life can be a great help in overcoming childhood traumas. Think about the things you are passionate about and how you can use your talents and abilities to make a difference in the world. You may also consider volunteering with an organization that supports a cause you care about.

Be kind to yourself

Being kind and compassionate to yourself is an important part of overcoming childhood trauma. Acknowledge that you've been through something difficult and give yourself time to heal and recover. Don't blame yourself for what happened, and remember that you are doing the best you can.

Childhood traumas can have a lasting impact on a person's adult life. It is important to seek the necessary help and that best suits our personality to overcome our traumas.

Do not feel alone in this, many people have gone through the same thing and have found a way to get over it and have a happy life. If you need help, don't hesitate to seek it. Remember that there is always hope and the possibility of healing.

Have you ever felt sad, unmotivated and not wanting to do the things you normally enjoy and you don't know why? Have you experienced these feelings for an extended period of time? If so, you may be dealing with depression.

What is depression?

Depression is a mental disorder that can affect anyone, regardless of age, gender, or personal situation. It can be difficult to identify, as the symptoms can vary from person to person and can be mistaken for temporary feelings of sadness or stress.

However, depression is characterized by a persistent feeling of sadness, loss of interest in daily activities, and a decrease in energy level that affects the ability to carry out daily tasks.

Depression often manifests itself as a feeling of emotional emptiness, and symptoms can include changes in appetite and weight, difficulty sleeping or sleeping too much, fatigue, difficulty concentrating, feelings of worthlessness or guilt, and thoughts about hurting ourselves.

These symptoms can vary in intensity and duration, and can affect different aspects of life, such as interpersonal relationships, work, physical health, and the ability to enjoy daily activities.

It's important to keep in mind that depression is a real medical condition and is not just a passing mood.

How does depression affect my daily life?

Depression can have a significant impact on our daily lives. One of the most important parts of our life, relationships, can be affected due to decreased interest in activities and lack of energy to maintain social contacts.

Work is also another area that can be affected by depression due to a lack of concentration and productivity, which can lead to problems in work performance and absence from work.

Depression can also have a negative impact on physical health, as it can affect appetite, sleep, and physical activity. Lack of exercise and a poor diet can make depression worse and lead to other health problems.

Also, depression can affect the ability to enjoy everyday activities, such as hobbies, sports, and pastimes. This can lead to a feeling of isolation and loneliness, which in turn can make symptoms of depression worse.

What are the risk factors for depression?

There are several risk factors that can cause depression, among the most common we can find:

1. Family history of depression or mental disorders: If there is a history of depression in your family, you may be more predisposed to developing the condition.
2. Traumatic experiences or stressful events: events such as the loss of a loved one, financial problems, difficult interpersonal relationships, among others, can increase the risk of developing depression.
3. Physical health problems: Certain physical health conditions, such as chronic illnesses, chronic pain, and disabilities, can increase the risk of developing depression.
4. Substance use: Drug and alcohol use can increase the risk of developing depression.
5. Lifestyle factors: Lack of physical activity, an unhealthy diet, and lack of adequate sleep can also increase the risk of developing depression.

What treatments and therapies exist to treat depression?

Among the treatments and therapies to combat depression, there are several options available that can help you overcome this ta mental illness such as:

• Psychological therapy: Also known as talk therapy or psychotherapy, this option is one of the most effective for treating depression. It can be done individually or in a group and seeks to help you change negative thought patterns and behaviors that may be contributing to your depression.
• Antidepressants: These medications are used to treat moderate to severe depression and work by balancing certain chemicals in the brain that affect mood. It is important to note that these drugs must be prescribed and supervised by a health professional.
• Alternative therapies: There are many complementary therapies that can be helpful in treating depression, including acupuncture, meditation, and cognitive behavioral therapy (CBT). These therapies are not considered primary treatments for depression, but may be beneficial in combination with other treatment options.
• Exercise: Regular exercise can be very beneficial in improving mood and reducing symptoms of depression. It is recommended to do at least 30 minutes of moderate physical activity a day.
• Lifestyle changes: Some simple changes to your lifestyle can help reduce the symptoms of depression. These include getting enough sleep, eating a healthy, balanced diet, avoiding alcohol and drug use, and seeking social support.

Practical tips to take care of yourself if you have depression

1. Exercise regularly: Exercise can help improve your mood and reduce symptoms of depression. Try to get at least 30 minutes of moderate exercise every day, such as walking, running, swimming, or biking.
2. Eat a healthy diet: A healthy diet can help improve your mood and reduce symptoms of depression. Try to eat a variety of healthy foods, such as fruits, vegetables, lean proteins, and whole grains.
3. Get enough sleep: Lack of sleep can make symptoms of depression worse. Try to get at least 7-8 hours of sleep each night and try to maintain a regular sleep schedule.
4. Find activities you enjoy: Find activities that you enjoy and that help you relax. It can be something as simple as reading a book, listening to music, watching a movie, or spending time with friends and family.
5. Seek support : Talk to friends and family about how you feel and seek their support. You may also consider joining a support group or talking to a mental health professional. Don't be afraid to seek help if you need it.

Why is it important to seek help if I feel depressed?

We should always keep in mind that depression is a serious mental disorder that affects our quality of life, our relationships, and our ability to carry out daily tasks. If left untreated, depression can get worse and lead to self-harming thoughts.

Seeking help for depression is the first step in regaining control of our lives. A mental health professional can help us identify and treat the symptoms of depression, and will provide us with the necessary tools and techniques to manage our negative emotions and thoughts.

It's common to feel that asking for help is a sign of weakness or that you should be able to handle the situation on your own, but this simply isn't true. Asking for help is an act of courage and a sign that you are willing to do whatever it takes to regain your mental health and well-being.

Remember that depression is not your fault and you don't have to face it alone. There are many treatment options available and there will always be people close to us willing to walk this path with you for support.

Anxiety is a natural emotion that we all experience in certain situations, such as taking an important test or before a job interview.

However, when anxiety becomes a constant and disproportionate feeling, it can cause serious problems in our mental and physical health, including cravings about eating.

If you're one of those people who feel like you can't control your appetite and urge to eat, even when you're not hungry, you may be dealing with cravings. Eating cravings is a problem that affects many people around the world and can be difficult to control.

Below we are going to explore some of the reasons behind cravings for eating and we are going to show you some practical tips to help you control that cravings and avoid overeating.

What is anxiety?

Anxiety is a normal response of the body to stress. It is a feeling of restlessness or worry that can be mild or severe. Anxiety can be triggered by many different factors, including work, personal relationships, financial concerns, health, and other major life events. Anxiety often manifests itself in the body as muscle tension, sweating, tremors, and shortness of breath.

Anxiety can have a negative impact on our health if it becomes chronic. It can affect our immune system, increase blood pressure, cause headaches, insomnia, and other health problems. Also, chronic anxiety can cause an increased appetite and make us feel hungrier than we really are.

Reasons that cause anxiety

There are many different reasons why we may feel anxiety. Some of the more common causes include:

• Financial problems: Worrying about money can be a common cause of anxiety.
• Work: Work stress can be a major source of anxiety.
• Personal Relationships: Conflict in relationships can cause anxiety.
• Health: Concerns about the health of oneself or a loved one can be a cause of anxiety.
• Major Life Events: Major life changes, such as marriage, parenthood, or retirement, can trigger anxiety.

What is anxiety about eating?

Craving for food is a feeling of intense and urgent appetite, even when you are not hungry. Cravings to eat often occur as a result of an emotional, not a physical, need to eat. You may feel the urge to eat to relieve stress, anxiety, sadness, or any other uncomfortable emotions you may be experiencing.

There are several types of anxiety about eating, including:

1. Emotional anxiety: Emotional anxiety is caused by stressful situations or intense emotions, such as sadness, anger, or loneliness.
2. Food cravings : Food cravings are when you feel the urge to eat specific foods, such as foods that are high in sugar, salt, or fat.
3. Social anxiety: Social anxiety occurs when you are in social situations that make you feel uncomfortable or anxious, such as at a party or a work meeting.
4. Boredom anxiety: Boredom anxiety occurs when you have nothing to do and your mind turns to eating as a way to pass the time.

Long-term effects of cravings for eating

Eating cravings can have long-term negative effects on your health. Some of these effects include:

1. Weight gain: Cravings about eating can lead to unwanted weight gain. Foods high in calories, fat, and sugar may be what a person chooses when experiencing cravings to eat, which can lead to unhealthy weight gain.
2. Mental health problems: Cravings about eating can lead to mental health problems such as depression and low self-esteem. Also, shame and guilt after overeating can make these problems worse.
3. Physical health problems: Overeating can lead to physical health problems, such as obesity, type 2 diabetes, heart disease, and other health problems.

Practical tips to control anxiety about eating

Here are some practical tips for managing cravings and avoiding overeating.

Identify your triggers

Try to identify what situations, emotions or thoughts lead you to eat anxiously. For example, do you feel anxious when you are bored, sad, or stressed? Do you have the habit of eating in front of the TV or at work? Once you identify your triggers, try to avoid them or find healthier ways to manage them.

Eat mindfully

Instead of rushing or distracted eating, try to pay attention to your food. Savor each bite, chew slowly, and try to enjoy the flavors and textures of your food. Try to eat without distractions, like the TV or phone, so you can focus on the act of eating.

Establish regular meal times

Try to establish regular times for your meals and snacks. This can help you control hunger and reduce cravings for overeating.

Incorporate healthy foods

Try to incorporate healthy foods into your diet. Opt for fresh fruits and vegetables, lean protein, whole grains, and healthy fats like those found in avocados, nuts, and olive oil. These foods can help you feel more satisfied and reduce the desire to overeat.

Eat foods rich in fiber

High-fiber foods, such as fruits, vegetables, legumes, and whole grains, keep you full longer and lower levels of cravings for eating.

Drink enough water

Adequate hydration is important to control cravings for eating. Thirst is often mistaken for hunger, and drinking enough water can help you distinguish between the two sensations.

Avoid processed and high-calorie foods

High-calorie and processed foods can cause blood sugar fluctuations and lead to cravings. Instead of these foods, choose fresh, natural foods that are rich in nutrients.

Exercise regularly

Regular exercise can help you reduce anxiety and control food cravings. Try to get at least 30 minutes of moderate physical activity every day, such as walking, running, biking, or yoga.

Find ways to manage stress

Chronic stress can be a major cause of anxiety about eating. Find healthy ways to manage stress, such as meditation, deep breathing, relaxing activities like yoga or reading a book, and seek support from friends and family.

Keep a food and emotion journal

Keeping a food and emotion journal can help you identify patterns in your eating and uncover triggers for cravings. Write down what you eat, how much you eat, and how you feel before and after each meal. This can help you be more aware of your eating habits and make healthier choices.

Seek professional help if necessary

If you feel that eating cravings are significantly affecting your quality of life, consider seeking professional help. A therapist or nutritionist can help you identify the underlying causes of your cravings and develop a plan to effectively manage them.

Eating cravings can be difficult to control, but there are many effective strategies you can use to help you overcome it. 

Remember that everyone is different and some strategies may work better for you than others. The most important thing is to find what works for you and continue on the path to a healthier and happier life.