The COVID-19 pandemic changed how we work in a way few could have anticipated, with millions adapting to a work from home (WFH) model to safeguard physical health. For many, this shift offered flexibility and eliminated commutes, leading to higher reported levels of job satisfaction initially. Yet, with the prolonged nature of remote work and the isolation that has accompanied it, the impacts on mental health have become increasingly apparent. As a psychotherapist, I’ve observed patterns among clients navigating long-term WFH isolation, from increased feelings of loneliness to a decline in workplace motivation and mental resilience. Here, I’ll unpack some of the impacts I’ve seen referencing some current psychological research.

1. The Rise in Feelings of Loneliness and Social Isolation

One of the most consistent effects of remote work isolation is a significant rise in loneliness. A study conducted by Killgore et al. (2020) found that social isolation during the pandemic led to a marked increase in feelings of loneliness, which correlates strongly with heightened rates of anxiety and depression. Even as we moved past the most isolating phases of the pandemic, prolonged remote work has kept many professionals distanced from the social engagement they once found in office settings. I still see clients virtually who struggle to create boundaries with WFH, even when their employers have offered hybrid options, or created policies for more work-life balance.

For those who thrived on regular face-to-face collaboration and the social dynamics of the workplace, the ongoing isolation of WFH can be especially difficult. Studies reveal that loneliness isn’t just a passing feeling—it has physiological effects, such as increased cortisol levels and reduced immune function, both of which can impact mental and physical health (Holt-Lunstad et al., 2015). As a matter of fact, many of my WFH clients have reported lack of adherence to their exercise routines, poor sleep schedules, and even ongoing headaches.

2. Blurred Boundaries and Increased Risk of Burnout

Working from home has made it difficult for many to distinguish between “work” and “home” environments. I found a report by Microsoft (2021) found that 54% of employees felt overworked, and 39% reported feeling exhausted due to the always-on nature of remote work. This lack of boundaries contributes to burnout, a condition characterized by emotional exhaustion, depersonalization, and a decreased sense of personal accomplishment (Maslach & Leiter, 2016).

Without the physical separation of commuting to and from work, individuals often find themselves “logged in” far longer, leading to reduced downtime and less opportunity to recharge. As a therapist, I see clients wrestling with this blurring of roles, and many report feeling drained, frustrated, or “numb” in a way that wasn’t present before the pandemic.

3. The Impact on Cognitive Function and Productivity

Isolation and lack of social interaction can negatively affect cognitive performance. According to research by Cacioppo and Hawkley (2009), social isolation impairs cognitive function, affecting areas such as memory and processing speed. For WFH employees, a decrease in social interaction combined with prolonged periods of working alone can lead to reduced motivation, slower problem-solving, and a tendency toward procrastination. It has even increased social isolation in clients who report they never experienced this phenomenon prior to the pandemic.

One client recently shared feeling “foggy” throughout the workday, despite getting adequate sleep and rest. When I explored this with them, it became clear that the lack of variety in their day, the limited movement between different environments, and the absence of peer engagement were dampening their mental clarity and productivity.

4. Increased Anxiety and Social Re-entry Challenges

As stated above, prolonged remote work has also been linked to social anxiety and difficulty reintegrating into group settings. Many clients report feeling apprehensive or overwhelmed when invited to in-person gatherings or meetings. The avoidance of social situations during remote work has, in some cases, led to intensified social anxiety symptoms.

Research by Degges-White (2022) on post-COVID social anxiety suggests that reduced exposure to social settings during long-term isolation can lead to avoidance behaviors, further compounding social anxiety. For many, this has translated into feelings of awkwardness or a loss of “social stamina”—the energy and confidence to engage comfortably in social contexts. And this is worsened by some employers allowing their employees to turn off their webinar cameras or missing staff meetings all together.

5. The Decline in Mental Resilience and Increased Vulnerability to Depression

Finally, extended isolation has affected mental resilience. Resilience, or the ability to bounce back from adversity, can be diminished when social supports are weakened. Studies have long shown that supportive social networks are a protective factor against depression (Cohen & Wills, 1985). However, WFH isolation has left many individuals without immediate access to such support.

A 2021 survey by the American Psychological Association (APA) highlighted that adults who were working remotely showed increased symptoms of depression compared to their in-office counterparts, indicating that reduced social interaction can decrease mental resilience and make individuals more susceptible to depressive symptoms.

Practical Interventions for Combating Work from Home Isolation

While WFH isolation poses several mental health challenges, steps can be taken to mitigate its effects:

• Establish Clear Boundaries: Setting designated work hours and taking breaks helps create mental space and prevents burnout.
• Foster Virtual Connections: Scheduling regular check-ins with colleagues or engaging in virtual social activities can help maintain social bonds.
• Physical Movement: Incorporating physical activity into the day, such as a walk before or after work, can recreate the benefits of a commute. I have a stand-up desk and when I see clients who are virtual in a back-to-back scheduled setting, I raise and lower the desk often throughout the day. I keep a yoga mat next to my desk as a reminder to stretch too.
• Mindfulness and Relaxation Practices: Practicing mindfulness or relaxation techniques helps counterbalance the effects of isolation and stress.
• Gradual Social Re-entry: Engaging in small, manageable in-person interactions can help ease social anxiety over time. Why not call another local WFH colleague and grab lunch or a coffee? They will thank you, I promise.

As we continue adapting to a post-pandemic world, it’s crucial to recognize and address the mental health impacts of prolonged WFH isolation. Supporting individuals in finding balance and rebuilding their social networks will not only improve mental health but also promote productivity and overall life satisfaction.

References

• Cacioppo, J. T., & Hawkley, L. C. (2009). Perceived social isolation and cognition. Trends in Cognitive Sciences, 13(10), 447–454.
• Cohen, S., & Wills, T. A. (1985). Stress, social support, and the buffering hypothesis. Psychological Bulletin, 98(2), 310-357.
• Degges-White, S. (2022). The post-COVID-19 social anxiety effect. Psychology Today.
• Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2015). Social relationships and mortality risk: A meta-analytic review. PLoS Medicine, 7(7), e1000316.
• Killgore, W. D. S., Cloonan, S. A., Taylor, E. C., & Dailey, N. S. (2020). Loneliness: The greatest public health challenge in the COVID-19 era. Psychiatry Research, 290, 113117.
• Microsoft. (2021). The next great disruption is hybrid work—are we ready?