Work Life Balance
As Mental Health Month comes to a close we have had some wonderful suggestions to help promote mental wellness. These included ways to manage stress levels using relaxation strategies to reduce anxiety, maintaining a healthy diet to enhance physical and mental health and well-being, and ways that workplaces can promote positive mental health in employees.
I think it is appropriate to consider how we can incorporate these suggestions into daily life and consider how we manage work- life balance. A good work-life balance means you have harmony between different aspects of your life, where benefits gained from each area can support and strengthen the others. Work-life integration is a new concept, where many people are learning to blend their work and personal lives successfully.
Most states in Australia now have daylight saving during the summer months, something which is promoted as giving us and extra hour each afternoon to enjoy leisure activities and maintain a positive work life balance. In fact this is not as successful as we may think as Australia has fallen behind the rest of the developed world in trying to achieve a healthy balance between work and life outside work.
A survey using the Australian Work and Life Index shows that certain groups are more affected than others by work-life interference. The survey shows women have worse outcomes than men, parents, people who care for others, and certain occupations including managers, professionals, and those in the mining industry. The worst work-life outcomes are experienced by the ‘sandwich generation’, individuals who care for children as well as elderly or sick relatives.
Employment is generally good for mental and physical health and wellbeing, providing us with activity and a daily structure, a sense of meaning and purpose, relationships, a sense of community and financial independence.
The other side of the coin of course is the negative impact certain aspects of work can have on mental health. Mental health problems are more likely when employment creates job stress, individuals feel isolated in their workplace, psychological demands including; a lack of rewards for effort, job insecurity and a lack of control in the job.
When this is ongoing we experience burnout, emotional and physical exhaustion, feel detached from work or become cynical, our efficiency is reduced and we lack a sense of achievement. For those in the caring professions compassion fatigue can occur and individuals lose the emotional capacity to care about others.
All sounds a bit grim and perhaps a little bit familiar. We do have options, and I have included 8 tips to help you work towards achieving a balanced life.
Know your values - Spend some time thinking about what is important to you in life. How much time do you actually spend on the most important priorities? Consider your passions and interests and make time for the things that make you feel alive.
Time management - Diaries, calendars, apps and to-do lists are all useful strategies. Keep track of where the time goes, and cut down on unnecessary time wastage.
Boundaries - Set limits on your work time and set time aside for other aspects of life. Switch off the phone, limit your access to work emails, go internet-free for a while. Learn to say no.
Enjoy your work - ‘Do what you love, love what you do’ has become a popular catch-phrase. While all work can be tedious or stressful at times, if you really hate your job or if it is making your life impossible, consider changing jobs or even careers.
Consider your finances - Do you really need a new car? Could you be happy living in a less expensive home or location? Research has shown that once our basic needs are met, a higher income does not lead to happiness. Spending less money could mean fewer work hours and more time for a fuller life.
Relationships - Positive relationships and social support have been identified as building resilience to cope with stress, but these take time to nurture and develop. Prioritise time with your family and loved ones.
Health - Regular exercise has proven benefits for reducing stress, anxiety and depression. Get enough sleep at regular times, eat healthy food, drink in moderation and avoid illegal drugs.
Down time - Sometimes, rest periods are important to recharge the batteries. Schedule a regular time for yourself each week, read a book, do nothing, go shopping or do an activity you enjoy.