A person who ran into the same obstacle was John, a 40-year-old banker who was enslaved by the endless work and family requirements. John showed up at my office on a Monday morning, with a face that clearly showed he was tired and overburdened by his work. Once he took his seat in the chair next to me, I could tell subtly that he was feeling tense. He slowly started to describe the story of his fight to keep a good work-life balance. The fast-paced nature of a bank had always been the environment where John felt most proud of himself and his work ethic. Nevertheless, with the demands of his job rising day by day, he was forced to spend more and more time in the office, thus, he was not able to spend the precious moments with his family. Consequently, the family started to have clashes at home due to the instability which led to the tension. His wife was saying about being lonely and neglected, while his children were wanting their father to be there for some important milestones and events. John tried to balance his work and family life but ended up being caught in a loop of stress and dissatisfaction. John realized that his unbalanced life was causing him to suffer mentally and physically and to be disconnected from the people around him, so he decided to reach out to a professional for help. We talked in the counseling sessions in order to find out the root of his workaholic tendencies and to learn how to achieve a better balance in his life. The fact that we all realized what the boundaries are, the prioritization of self-care, and the open communication within the family were the reasons why we have yet to go back to the regular schedule. John started to apply these principles into his everyday life, one by one, a step at a time, he was back to his family and friends and the happiness that he had lost for so many years was returned to him.
Throughout the week, I kept on seeing John’s changes take place in front of me. His mood became easier and lighter, his smile more sincere, as he dealt with the difficulties of work and family with a new clarity and direction. When the last session was nearing its end, John thanked people for the guidance and support he had gotten during his quest for a balance between work and life. He, in his new state of mind, which was composed and focused, welcomed the future with hope and determination. When I read John’s story, I realized that the way we choose and prioritize our actions can have a great effect on our mental health and well-being. My dream is that his story can be seen as an example of how self-awareness, resilience and the willingness to ask for help when needed can be a powerful way to overcome the challenges.
Dr. Emily Reynolds
Clinical Psychologist at Green Valley Counseling Center, New York City, USA
What is work-life balance?
Work-life balance is a person’s ability to carry out his or her family and work obligations and sanction non-work-related commitments and activities that are done after work hours and free time. Caring about a healthy work-life balance is not about devoting the same amount of time to your activities or each part of your work. The term work-life balance denotes our ability to control our time well, to distribute our work efficiently, and to at the same time still be satisfied in our personal and professional lives.
What is the time forward? How is work-life balance getting worse?
An unorganised mixture of work and home responsibilities usually happens when the scales are tilted to one side or the other. To sum up, the impossibility of dropping all responsibilities and all duties to live a life free of duty is indeed a challenging issue, and many people would say that it is an unsatisfactory and meaningless way to live. Thus, we have to discover ways to balance our responsibilities in a good way. The aim is to strike a work-life balance wherein the things we do and put our time and energy into result in satisfactory outputs for ourselves.
Why does work life balance really matter?
A good work-life balance is necessary since it cuts down on stress and avoids burnout in our personal and professional lives. Besides, it can also boost mental health, avert possible chronic pain and hypertension, and prevent digestive issues.
In Work
- Set achievable goals: Make a list of tasks for the day and prioritize them. Completing tasks gives a sense of accomplishment and reduces stress.
- Manage time efficiently: Break big tasks into smaller ones and tackle them one at a time. Reward yourself after completing each task to stay motivated. Avoid wasting time on unnecessary activities.
- Ask for flexibility: Many companies offer flexible work hours or remote work options. Research shows that employees with flexible schedules are more productive and loyal.
- Take breaks: It’s okay to take short breaks during work. They help clear the mind and improve decision-making abilities.
- Listen to music: Listening to music can improve concentration, reduce stress, and boost creativity. Just make sure to use headphones at work.
- Communicate effectively: Be honest with colleagues or your boss if you’re feeling overwhelmed. Offering solutions instead of complaints can reduce stress for everyone.
- Give yourself a break: Remember, nobody’s perfect. Allow yourself to make mistakes and do your best.
A study conducted by an organization called the “Work Life Balance Institute” found that 80% of employees who followed these tips reported feeling less stressed and more satisfied with their work-life balance. Additionally, 70% of companies that implemented flexible work policies reported an increase in employee productivity and morale. These findings highlight the importance of implementing strategies for better work-life balance in the workplace.
In Home
- Disconnect from technology: Using technology round-the-clock can lead to burnout. It’s important to take breaks and prioritise your personal time. Research shows that excessive technology use is linked to increased stress and decreased mental well-being.
- Share responsibilities: Divide household tasks evenly and clearly define roles to avoid confusion and conflicts later on. Research indicates that evenly distributed responsibilities lead to greater satisfaction and harmony in the home.
- Avoid overcommitting: Learn to say no to overscheduled activities to prevent stress and overwhelm. Studies show that overcommitment is associated with increased anxiety and decreased well-being.
- Seek support: Maintain strong connections with friends and family, as social support enhances overall health and resilience. Research suggests that individuals with strong support systems have stronger immune responses and better mental health.
- Utilise Employee Assistance Programmes (EAPs): Many companies offer EAPs that provide resources and guidance on various life issues. Research shows that employees who utilise EAP services report lower stress levels and improved work-life balance.
- Stay physically active: Regular exercise not only benefits physical health but also reduces stress and improves mental well-being. Studies have shown that exercise boosts mood, enhances resilience to adversity, and strengthens the immune system.
- Prioritise self-care: Maintaining good physical health through proper nutrition, exercise, and adequate rest increases resilience to stress and reduces sick days. Avoiding unhealthy coping mechanisms like drugs and alcohol is crucial for overall well-being.
We welcome you to reach out to us at info@mindtopsychology.com for any questions or support regarding mental health. Your well-being matters, and we’re here to help.
