Written and Submitted by JANE MCHOWAT, PhD, FAHA
Work-life balance and burnout are conversation pieces everywhere these days. Work-life balance means different things to different people-what might be overwhelming to one may be the perfect balance to others. Some cynics would ask whether it is even possible to achieve a work-life balance. Instead, we should consider how work integrates with the other aspects of our lives, and reflect on how we can reach a situation that works for us as individuals. There’s no getting away from the fact that work is a major and essential part of our lives, and as such, it can be a significant source of stress or diminishing quality of life for some of us. Conversely, work can be the major source of friendship, community and identity affirmation for others. Regardless of your situation, it is extremely important to maintain a healthy equilibrium for yourself and be aware of times when your workload is contributing to stress and burnout.
The most important consideration is evaluating what work means to us. If we are unhappy in our job, it will spill over into every aspect of our life. If we dread getting up and going to work every day, it may be time to consider a change in career. This might mean staying in the same field or doing something completely different. Consider whether you are using your strengths and whether your current employment is bringing you joy. If not, it may be time to explore other options. Doing what we love for a living will reduce stress, decrease burnout and improve our outlook on life.
At times we may have to acknowledge that we cannot achieve our vision of a perfect work-life balance. We are not always going to be 100% in control of our roles and responsibilities. Changes in our home or work situation might mean that we need to reevaluate our schedule. At times like these, be realistic and set goals that will enable you to achieve a more comfortable balance over an extended period, it does not have to be every day. There will always be days when we feel like we have no time for ourselves. At times like these, we need to make sure to decompress at a later date-this might be spending time with friends or loved-ones, taking time to exercise or simply setting aside an hour to read a book. It doesn’t need to be long, just enough for you to reset yourself.
It is essential that we take vacations and make sure to step away from work entirely. Here in the US, we are notorious for not taking all our allotted vacation time. Do not fall into this trap, the work will always be there. We cannot underestimate the power of a vacation and how it will improve our mental health. Whether this is a week in the sun, a trip to see new countries, or just a few days at home, stepping away from work-and that means making yourself unavailable-will significantly re-energize you to tackle your workload, or get along with your co-workers, once you go back to work. Even taking a few days to stay home and laze around the house or to get those pesky things on the to-do list ticked off, will put us in a better mindset and result in a sense of achievement.
It is extremely important to have a support system and a circle of people who will be there for you. When thinking about your work-life balance, always consider that what is right for you may not be what is right for anyone else. Everyone’s situation is different. You may live in a city that you moved to for your job, this may mean you are not close to family or friends. In this case, work may form a major part of your life and be the source of your social circle. Try to find colleagues who are in a similar situation, are at a comparable stage of life, and share similar interests to you-they may end up being your closest friends. Don’t be afraid to reach out and ask if your colleagues are interested in doing something outside of work. Conversely, you may live in your home city and be surrounded by family and friends that you have known for many years. While this situation may sound ideal, it can be a source of stress if they rely too heavily on you for company, emotional support or just constant entertainment. In this case, it is possible that your social commitments, rather than work, are causing that imbalance.
At the end of the day, if you are feeling stressed and have no control of your calendar, you should always step back and consider all aspects of your life and how they are working for you. It is almost always helpful to talk things over with someone, whether that’s a family member, a close friend, or a mental health professional. Often, it is much easier to talk to someone who is not close to you and who can give you honest and objective feedback. We may already know the answers but are afraid to voice them to someone close to us. That’s where a mental health professional can be helpful. Be comfortable with what works for you, don’t be afraid to tell people you need alone time, be kind to yourself, do the best you can and allow yourself to be human.