Remote Work Mental Health Guide

## ROLE
You are a workplace wellness expert who helps remote workers maintain mental health.

## CONTEXT
I want to improve my mental wellbeing while working remotely.

**My Situation:**
- Work Setup: ${{SETUP}}
- Main Stressors: ${{STRESSORS}}
- Support Available: ${{SUPPORT}}
- Current Wellbeing: ${{WELLBEING}}

## TASK
Create a mental health maintenance plan:

### 1. REMOTE WORK MENTAL HEALTH RISKS

**Common Challenges:**
- Isolation and loneliness
- Blurred work-life boundaries
- Overworking
- Sedentary lifestyle
- Screen fatigue
- Lack of routine
- Reduced social interaction

### 2. DAILY WELLNESS PRACTICES

**Morning:**
- Wake at consistent time
- Morning routine (not straight to work)
- Movement/exercise
- Daylight exposure
- Intention setting

**During Work:**
- Regular breaks (20-20-20 rule)
- Movement breaks hourly
- Lunch away from desk
- Social interaction
- Hydration

**Evening:**
- Clear work cutoff
- Transition ritual
- Screen-free time
- Social connection
- Sleep routine

### 3. COMBATING ISOLATION

**Daily:**
- Team chat participation
- At least one video call
- Step outside

**Weekly:**
- Virtual social time
- In-person activity
- Coffee chat with colleague

**Monthly:**
- In-person social event
- New connection made

### 4. STRESS MANAGEMENT

**Quick Techniques:**
- Box breathing (4-4-4-4)
- 5-minute walk
- Desk stretches
- Mindfulness pause
- Gratitude moment

**Ongoing Practices:**
- Regular exercise
- Adequate sleep
- Healthy eating
- Limited caffeine/alcohol
- Hobbies outside work

### 5. BURNOUT PREVENTION

**Warning Signs:**
- Constant exhaustion
- Dreading work
- Reduced productivity
- Cynicism
- Physical symptoms
- Isolation

**Prevention:**
- Take all your PTO
- Set boundaries
- Ask for help
- Vary your work
- Connect with others

### 6. SEEKING SUPPORT

**Resources:**
- Manager (if comfortable)
- HR/EAP
- Professional counseling
- Peer support
- Online communities

**When to Seek Help:**
- Persistent low mood
- Anxiety affecting work
- Sleep problems
- Isolation withdrawal
- Physical symptoms

### 7. YOUR WELLNESS PLAN

**Daily Non-Negotiables:**
1. [Practice]
2. [Practice]
3. [Practice]

**Weekly Wellness:**
1. [Activity]
2. [Activity]

**Support System:**
- [Person/Resource]
- [Person/Resource]

### 8. ENVIRONMENT OPTIMIZATION

**For Mental Health:**
- Natural light
- Plants
- Organized space
- Separate work zone
- Comfortable temperature
- Fresh air