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For some of us, working in our own four walls is a great challenge and sometimes a considerable burden. In the home office, which is unfamiliar to many, several stress factors can quickly come together: a lot of work, more coordination and organization, less personal communication, the feeling to always have to do more and in many cases to bring children and work under one roof.

There is always the feeling that nothing is going smoothly, that you are not doing anyone justice.

Melanie Frowein is familiar with the subject of overload.

She is a senior business coach in Berlin and suffered from a crisis of exhaustion 20 years ago.

She says she developed skills from her own experience of overcoming it.

Frowein recommends that those who now increasingly have to work from home should accept the situation and use it as an opportunity.

Home office can act like a catalyst that accelerates existing weaknesses in work organization.

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As unpleasant as the current situation may be for most, it also offers the opportunity to deal with one's own needs or the demarcation of private and professional life.

In the home office, structure and demarcation are important

“I consider it very important,” says the Berlin consultant, “to build a good structure.” When do you start work, when do you stop and when do you take a break?

A spatial delimitation of the workplace - if possible - also helps a lot.

It's about not answering business e-mails in bed in the morning or standing at the changing table with your mobile phone.

A clear demarcation and a conscious decision whether to move in a professional or private context helps not to get overwhelmed.

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In all of this, it is important to adhere to the specified times and structures.

And that requires organization and discipline.

If there are children in the household, good support systems are important - the partner or, if possible, someone else who looks after the children.

What you should also pay attention to: first have breakfast and then get dressed to work.

"That has nothing to do with rigidity or obsession," says Melanie Frowein: "You are then in a suitable inner attitude."

And: breaks should really remain breaks: "Go for a walk instead of clearing the washing machine!"

Expectation and conflict management

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Because in the home office the feeling can quickly arise that the work done is not visible, the consultant also considers well-defined work assignments and clear prioritization to be important.

“You have to clarify for yourself and your employer what exactly defines a successful working day or a successful project.” If that is clearly defined, presence becomes negligible.

Good expectation management is an important success factor, says Frowein, and a good assessment of what is affordable and what is not.

Often one does not dare to say no, to distance oneself and to dare to conflict.

“The costs of a no are overestimated, the costs of a not-no are underestimated.” Overwork, internal crises and inadequate conflict management could eventually lead to burnout, the consultant emphasizes.

Keeping an eye on your own inner needs

In the home office it is also often very clear when the work is not enjoyable.

“It's not just the actual work that drives us.

The exchange with team members and customers often helps to overcome the lack of connection with one's own work. ”Because this informal contact in the home office is generally missing - and perhaps even more in the current situation - this can also cause exhaustion.

Can digital communication replace social contact?

That depends very much on the individual, believes the consultant.

Not everyone can deal with many connections at the same time, this already applies in the open-plan office and even more so in the home office.

"Many people also appreciate peace and quiet," emphasizes Frowein.

Everyone can now find ways for themselves how they want to stay connected in the physical isolation - an appointment for a longer phone call, for example.

To be really present, for example when playing with the children.

“Or to use the opportunity to get in touch with your own needs and yourself.

That would be something wonderful. "