How My 9 5 Remote Job Slowly Broke Me

The Dark Side of Work From Home

Four years ago, it seemed like a dream come true. No more commute, no more office politics, no more expensive lunch breaks. Just me, my laptop, and the comfort of my own home. Little did I know that my dream setup would slowly turn into a psychological nightmare.

The first few months were blissful. I’d wake up at 8:45 AM, make my coffee, and start work in my PJs. I saved money, had more time for myself, and felt incredibly productive. I was living the millennial dream — or so I thought.

It started with small things. I noticed I hadn’t left my apartment in three days. My “quick lunch break” had shrunk to eating at my desk while responding to Slack messages. The lines between work and home had become so blurred that I couldn’t tell where one ended and the other began.

My body was the first to protest:

My back ached from sitting in the same spot for 8+ hours

My eyes burned from constant screen time

My steps counter showed embarrassingly low numbers

I gained weight from mindless snacking and zero commute walks

The Psychological Spiral

But the real damage was happening in my mind:

1. The Groundhog Day Effect

Every day became identical. Monday felt like Wednesday felt like Friday. Time lost all meaning when your bedroom doubles as your office. I started losing track of days, weeks, even months.

2. The Digital Prison

My apartment, once my sanctuary, became my prison. The same walls, the same desk, the same screen — day after day. I realized I could go entire days without speaking to another human being in person.

3. The Always-On Syndrome

With no physical separation between work and home, I developed an unhealthy compulsion to always be available. Lunch breaks? Optional. After-hours emails? Why not? I was always “just checking” something work-related.

It happened during a regular Tuesday afternoon. I had a panic attack during a Zoom meeting — camera off, thankfully. The walls felt like they were closing in. The isolation, the monotony, the digital overwhelm — it all came crashing down.

My Wake-Up Call

That panic attack forced me to confront some uncomfortable truths about remote work:

• We need physical boundaries between work and personal life
• Human beings aren’t designed for constant digital interaction
• Mental health requires variety and real-world connections
• Movement and change of environment are crucial for wellbeing

How I Saved Myself

1. Creating Physical Boundaries

• Set up a dedicated workspace (not in my bedroom)
• Established a mock commute — morning and evening walks
• Changed into work clothes every morning
• Packed up my workspace every evening

2. Enforcing Digital Boundaries

• Turned off all notifications after 6 PM
• Deleted work apps from my phone
• Set an automatic “end of day” message on Slack

3. Rebuilding Human Connection

• Joined a co-working space twice a week
• Started having lunch with friends regularly
• Joined a local gym for morning workouts
• Found a coffee shop to work from occasionally

The Harsh Reality

Remote work isn’t the utopia we were sold. While it offers incredible benefits, it can also:

• Isolate us from human connection
• Blur work-life boundaries dangerously
• Create unhealthy physical habits
• Impact our mental wellness significantly

Now, I’ve learned that surviving (and thriving) in a remote role requires intentional choices:

• Structured routines are non-negotiable
• Physical movement must be scheduled
• Social interactions need to be planned
• Boundaries must be aggressively protected

Working from home doesn’t have to ruin your mental health, but it absolutely will if you don’t actively prevent it. The convenience comes at a cost — one that must be consciously managed.

I still work remotely, but with a completely different approach. Some days are still challenging, but I’ve learned that protecting my mental health requires as much attention as meeting my work deadlines.