Top Tips for Creating Work Life Balance
In the fast-paced world of today, achieving a balance between work and personal life can seem like an elusive goal. The demands of our professional lives often encroach upon our personal time, leading to stress, burnout, and a diminished sense of well-being. As a psychologist who sees clients struggling with stress in the workplace, I've seen firsthand the toll that work-related stress can take on individuals. Fortunately, there are evidence-based strategies that can help manage stress and foster a healthier equilibrium between work and personal life.
1. Set Boundaries: Establishing clear boundaries between work and personal life is crucial for maintaining balance. Research suggests that blurred boundaries between work and home life can lead to increased stress and decreased job satisfaction (Shockley et al., 2017). After COVID more and more of us are continuing to work from home, at least a few days a week, making the boundaries between and work and home life even more difficult to distinguish. Try to combat this by setting specific times or ‘zones’ for work-related tasks and stick to them as much as possible. Think about dividing your day into four different zones - Focus, Pottering, Recharge, and Autonomy. I’ve borrowed these zones from a psychologist who uses them to help patients with ADHD manage their time and tasks better however it works equally as well for the neurotypical thinkers as well. Use your focus time to really throw your back into a project or power through and knock some things off your to do list. Pottering can be used to respond to a few miscellaneous emails, clean your office space, or gather the resources you need for the day while Recharge is for taking a break, eating lunch, going to the gym, drinking water, a short nap, anything that you need to do to replenish your energy. Finally, Autonomy time! This one is my favourite because its where you get to do whatever you want to without guilt or pressure to be doing something else. Dividing your day in to “zones” can help draw clear lines between work tasks and home tasks.
2. Practice Time Management: Effective time management is essential for reducing work-related stress. Break down tasks into smaller, manageable segments and prioritise them based on urgency and importance. Utilise techniques like the Pomodoro Technique, which involves working for short intervals followed by brief breaks, to maintain focus and productivity (Cabello-Manrique & Hermoso-Rodríguez, 2021). Try something like 25 minutes of intense focus followed by 5 minutes to have a sip of water, look away from your computer or the desktop (somewhere in the distance, like out the window, can give our eyes a little break from all the close up work as well), go check the mailbox or give the plant a quick watering, then get back into another 25 minute focus block.
3. Engage in Physical Activity: Regular physical activity has been shown to reduce stress, improve mood, and enhance overall well-being (Stults-Kolehmainen & Sinha, 2014). Find time to incorporate exercise into your daily routine, whether it's going for a walk during your lunch break, attending a fitness class after work, or engaging in outdoor activities on the weekends.
4. Cultivate Supportive Relationships: Strong social support networks are instrumental in buffering the negative effects of work-related stress (Lazarus & Folkman, 1984). Foster meaningful connections with friends, family members, and colleagues who provide emotional support and understanding. Reach out to trusted individuals when you need to vent or seek advice. The extended lock down periods we saw in Melbourne have resulted in many people reluctant or slow to reignite old friendships and establish regular opportunities to socialise. It may take more effort than usual to get back into the swing of things but it may just be worth it.
5. Prioritize Self-Care: Self-care activities are essential for replenishing mental and emotional resources depleted by work-related stress. Make time for activities that bring you joy and relaxation, whether it's reading a book, spending time outdoors, practicing hobbies, or simply enjoying a hot bath. Other self-care tips can be finding new outfits to wear from your existing wardrobe or getting out your make up bag, putting on a YouTube tutorial to discover a new make-up technique or practice that winged eye you’ve been trying to achieve! Or perhaps it’s looking up some healthy recipe ideas and making time to cook them.
6. Seek Professional Help When Needed: If work-related stress becomes overwhelming and interferes with your daily functioning, don't hesitate to seek support from a mental health professional. Therapy can provide a safe space to explore stressors, develop coping strategies, and cultivate resilience in the face of workplace challenges. Click here to make an appointment to speak to someone about your work-stress.
Managing work-related stress and achieving a healthier balance between work and personal life is achievable with the right strategies and support systems in place. By setting boundaries, practicing time management, prioritising self-care, and seeking social support, you can enhance your well-being and thrive in both your professional and personal endeavors.
References:
- Cabello-Manrique, D., & Hermoso-Rodríguez, E. (2021). The Pomodoro Technique® and its effects on time management, procrastination, and distraction in online learning. Computers & Education, 166, 104145.
- Lazarus, R. S., & Folkman, S. (1984). Stress, Appraisal, and Coping. Springer Publishing Company.
- Shockley, K. M., Shen, W., DeNunzio, M. M., Arvan, M. L., & Knudsen, E. A. (2017). Disentangling the relationship between gender and work-family conflict: An integration of theoretical perspectives using meta-analytic methods. Journal of Applied Psychology, 102(12), 1601–1635.
- Stults-Kolehmainen, M. A., & Sinha, R. (2014). The effects of stress on physical activity and exercise. Sports Medicine, 44(1), 81–121.
