Long work hours to increased demands at home, COVID-19 has introduced new stressors and intensified existing ones in nearly every part of life. Burnouts could get as common as the common cold.
According to the most recent estimates from the Labour Force Survey (LFS), the rate of self-reported work-related stress, depression, or anxiety has been growing in recent years prior to the coronavirus pandemic. The rate in 2020/21 was higher than the pre-coronavirus levels in 2018/19. It’s crucial to maintain a good work-life balance, especially when living in the new normal. Here are five ways to best lifestyle practices for professionals.
Learn to Say No!
For some, saying ‘no’ or ‘turning down’ is not a piece of cake. It is neither a shame nor a crime to say ‘no’, since it not only helps set boundaries, but in turn, helps build self-respect. Saying no to tasks out of guilt or a false sense of obligation, will free up more time for activities that are much meaningful. First, it is vital to filter the typical demands of everyday life and learn to articulate and prioritize what is served on the plate. Remove or prevent doing activities that are no longer worth delighting or hard to handle. It’s important for every working professional to have some ‘me time’ to get things done and not end up overscheduling. Open, honest discussions about requirements, as well as those of the employer and team, can lead to effective solutions. Flextime, a reduced workweek schedule, job sharing, and other innovative choices are among them.
Enjoy Lunch Breaks Mindfully
Working through lunch breaks while chowing down some grub, won’t fetch that ‘multitasker’ title. Not only will this hamper digesting the food, but end up adding more to the stress. It’s similar to watching TV or surfing online, since lack of attention while eating can ingest more calories than intended. Take time to enjoy the meal mindfully. Short meditations and breathing exercises are vital to those suffering from higher stress levels.
Let go of Perfectionism
Letting go of perfectionism is one of the most critical steps in achieving a sense of work-life balance. Perfectionist thinking may have helped succeed in school and in early employment. However, the stress it produces builds up over time. As obligations grow, so does the demand on systems and emotional resources. It's necessary to realize that life isn't always easy. Making mistakes is common and getting it right is not so uncommon. Recognizing this fact helps to make a transition toward a more compassionate approach to work and life. This can aid in maintaining a sense of equilibrium. It could also serve as an example for others who need to hear this message.
Prioritize Health
Nothing can suffice the demands of work life, as well as, daily life as better as good health. A healthy lifestyle is essential to coping with stress, while achieving work-life balance. Proper meal intakes, followed by a workout or other physical activities and sufficient sleep makes one healthy and wise. Set aside time to engage activities such as yoga, drawing or spending time with animals. Developing hobbies cannot soothe the mind, but help feel recharged as well. Better yet, doing activities together with family, friends, pets and loved ones is not only a one stone hitting two birds theory, but helps maintain those energy levels.
Prioritize Quality Time
Identify what is actually important rather than spreading oneself so thin that nothing seems fulfilling. Exploring one’s Ikigai or doing a values exercise might help understand and articulate this for oneself. Take an honest look at how one’s time is based on what is learned. Which activities and relationships enrich life and which drain the soul? Set aside some time to focus solely on family. This will only work if everyone in the family makes this time a priority. Ensure that everyone is on the same page and resolve to take the required efforts to carve out this time. Make long-distance calls to family members or other loved ones.
Having a balanced work-life is beneficial to both the individual as well as the company.
Benefits
When compared to individuals who do not work overtime, those who work three to four hours of overtime have a higher risk of heart problems. Furthermore, working any type of overtime is linked to a lower perception of overall health. When feeling supported and involved, on the other hand, the physiology responds with a pleasant soup of neurochemicals. One can feel more connected, creative, energized, and collaborative when using them.These benefits of feeling supported are beneficial to both the individual and their respective company.
Burnout is less of a concern when one’s professional and personal lives are in sync. Lack of attention in this area, though, overwork and burnout might creep back in depending on one’s work situation. While it is possible to recover from burnout, it is not a simple undertaking.
Next is mindfulness. It is tough to achieve mindfulness. Especially if engaged with other responsibilities and issues. It's also tough to be mindful at work while attempting to multitask. Given the freedom to manage personal duties while completing a portion of the workload, one will be able to attain more mindfulness at work. Of course, it's critical to have the team's support when one needs it.
When family concerns develop at work, team up with coworkers who can cover and vice versa. When required to work late at home, request the help of trusted friends and family members to help with child care or domestic responsibilities. Volunteering to help others can strengthen bonds with people while also improving life satisfaction and reducing psychological suffering.
A lack of work-life balance can have far more serious consequences than simply skipping the gym. It is believed that people who work more than 55 hours per week are likely to experience an increased risk of stroke. Working the same number of hours is also linked to an increased risk of anxiety and sadness. Working longer hours was associated with a loss in physical health, even after accounting for pretty regular sleep patterns. Work-life balance, by definition, affects all aspects of your life. However, it manifests itself in different ways for different people.
Different Ways Poor Work-Life Balance Impacts Strike
When not at work, it becomes difficult to stop thinking about it. Burnout is more likely among those who find it difficult to establish a line between job and personal life.
Personal and professional connections start to deteriorate. Getting irritated with coworkers could be frequent and with loved ones, becoming distant is also possible
Increased unexplained aches and pains. While at work, one might not have much energy or find it difficult to concentrate.
Everything appears uninteresting or irrelevant while not at work. Not wanting to do anything until it becomes absolutely a must to do something. Frequently decline invites, distancing oneself even further from your friends.
As family, interests, and work life evolve, finding work-life balance becomes an ongoing endeavour. Examine priorities on a regular basis, and make modifications as needed, to ensure being on track.