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✧ work-life balance ✧

In these times of physical distancing, there is an increase in the rates of depression and anxiety. These increases can be caused by the lack of work-life balance maintenance. But what is work-life balance? Well, work-life balance can be defined as keeping your ‘work’ part in your life in check, while also looking out for your ‘life’ part.

 

With that in mind, people may be struggling from this sudden implementation of work-from-home due to physical distancing. Especially for working parents, who are expected to juggle between working from home and caring for their family. These sudden changes and uncertainties may make people stressed and if not managed, it can lead to a long list of mental and physical health problems. So, it is important to keep a balance between work and life.

 

Here are some tips and strategies to maintain your work-life balance:

 

Practice Mindfulness

  • Mindfulness means paying attention to the present and being fully aware of the ‘now’. Be aware of your surroundings, the current physical sensations you’re feeling, the current thoughts you’re having, and also the current emotions you’re experiencing. This can help reduce your stress and increase your sleep quality.

  • Meditation has been the most used strategies in mindfulness. But if you don’t have the time to spare with the packed schedule you have, you can do simpler things like paying more attention to your routines, such as brushing your teeth or eating breakfast. You may find some interesting things that you’ve never noticed before.

 

Set Working Hours

  • Avoid the temptation to work whenever you can and set work hours for yourself. Don’t overwork yourself, as it is bad for your work-life balance6. You can do this by making a schedule and follow it. It is very important to spare some time for yourself. Also, take some time to play with your kids and care for your family.

 

Work-Life Boundaries 

  • Clearly separating your ‘work’ and your ‘life’ can greatly improve your work-life balance. Also, be careful of work spillovers. It happens when you carry stress and emotions from ‘work’ to ‘life’. You can do this by setting a place in your house meant for only work. You can also take some time to collect yourself and relax after working before interacting with your family.

 

Find Support

  • Support from your partner, family, and friends is very important. Especially in these times of uncertainties. It is okay to not be okay. You can take some time, talk to someone you trust, and share the burden you’re having. Always remember that you are not alone in doing whatever you’re doing.

 

Communication is Key

  • Maintaining good communication with your partner and children can help in improving your work-life balance. Find a compromise and middle ground between you and your partner so that there is a mutual understanding of each other’s schedules and responsibilities. Don’t try to do everything alone and keep things to yourself.

 

Those are some strategies that you can try to improve and maintain your work-life balance. If your children are also struggling because of their school or university activities or assignments, you ask them to try the things mentioned above as it may help them get through these times. May you always be safe and healthy, both physically and mentally, during these times!

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References

 

Galea S, Merchant RM, Lurie N. The Mental Health Consequences of COVID-19 and Physical Distancing: The Need for Prevention and Early Intervention. JAMA Intern Med. April 2020. doi:10.1001/jamainternmed.2020.1562

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Haar JM, Russo M, Suñe A, Ollier-Malaterre A. Outcomes of work–life balance on job satisfaction, life satisfaction and mental health: A study across seven cultures. J Vocat Behav. 2014;85(3):361-373. doi:10.1016/j.jvb.2014.08.010

 

Boyland L. Job stress and coping strategies of elementary principles: A statewide study. Curr Issues Educ. 2011;14(3). http://cie.asu.edu/ojs/index.php/cieatasu/article/view/806.

 

Allen TD, Kiburz KM. Trait mindfulness and work–family balance among working parents: The mediating effects of vitality and sleep quality. J Vocat Behav. 2012;80(2):372-379. doi:10.1016/j.jvb.2011.09.002

 

Eberth J, Sedlmeier P. The Effects of Mindfulness Meditation: A Meta-Analysis. Mindfulness. 2012;3(3):174-189. doi:10.1007/s12671-012-0101-x

 

Bjärntoft S, Hallman DM, Mathiassen SE, Larsson J, Jahncke H. Occupational and Individual Determinants of Work-life Balance among Office Workers with Flexible Work Arrangements. Int J Environ Res Public Health. 2020;17(4):1418. doi:10.3390/ijerph17041418

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