Work-Life Balance and Mental Health: Avoiding Burnout in the Workplace
Think about the time you spend working — this includes the energy you put in outside of your typical workday hours. Now, think about the time you spend with friends and family, relaxing, pursuing new interests, or hobbies, etc. When you put them side by side, are these durations of time equal?
Unfortunately for most people, the answer is no.
About 50% of full-time employees say they work more than 40 hours a week, and it can deplete us mentally, emotionally, and physically. Continue reading this blog to learn about the importance of work-life balance and how improving yours may be the key to avoiding burnout.
What is Work-Life Balance?
Work-life balance is exactly what it sounds like. It’s the time you spend working versus the time you spend focusing on yourself and your personal life.
More and more people are finding that the time they spend on or at work immensely overshadows the time they spend on their personal lives and relationships. It can be easy to become swept up with your day-to-day responsibilities, and oftentimes we allow stress from our jobs to seep into our personal lives.
When people hear the term work-life balance, they typically think of traditionally high-stress or demanding jobs like doctors, lawyers, or business owners. However, it’s important to note that contrary to popular belief, whether you’re a stay-at-home parent or going into an office every day, balancing work and personal life isn’t always easy, but it’s essential.
Benefits of Work-Life Balance
Spending too much time on work can lead to unnecessary stress and anxiety, eventually leading to workplace burnout. Having a healthy work-life balance improves not only aspects of your career but also areas in your personal life. Some of these include:
- Improving physical, mental, and emotional health.
- Improving performance, focus, and productivity.
- Improving personal and professional relationships.
- Improving personal and professional growth.
- Improving overall well-being and quality of life.
4 Ways to Improve Work-Life Balance
As we mentioned before, the importance of work-life balance is universal, but that doesn’t mean one-size-fits-all. The first step in maintaining well-being in the workplace is to accept that there is no such thing as a perfect work-life balance.
Everyone is different, and while some of us may have the same jobs, our responsibilities and the way we manage them will differ. This means that what works best for you may not be what works best for someone else. We recommend starting with practicing the work-life balance tips we have listed below.
1. Prioritize Your Health
Your overall health should always be your priority. This includes physical, mental, and emotional health. Putting your health first helps make you a better person and employee, but when you become overworked and stressed, you allow your health to decline and with it your motivation, productivity, and happiness.
For example, if you struggle with a mental health condition like depression or anxiety, consider talking to a therapist or mental health professional. Once you set up these sessions, ensure you can fit them into your schedule even if it means moving some things around.
If you’re battling a chronic illness or condition, don’t be afraid to call in sick when it’s necessary.
Forcing yourself to work on the rough days when you’re feeling sick will only prevent you from getting better and you may end up causing you to take more days off in the future.
2. Take Time to Unplug
A lot is happening worldwide, and with social media, it can be easy to become overwhelmed. Don’t be afraid to take time every day to unplug and allow yourself to recharge. When we cut ties with the outside world, we have the chance to relax and recover from daily stressors without distractions.
This also gives our minds the room they need to welcome new thoughts, ideas, and feelings. Unplugging can be as simple as reading a book for an hour before bed or practicing meditation on your daily commute rather than checking your phone.
Unplugging is also crucial for improving your sleep hygiene. When we’re overworked, our energy levels tend to decrease and we feel more tired. This is likely because we aren’t letting our bodies get the amount of sleep they need to function properly during the day. Consider taking at least 30 minutes to stay off your phone before bed, and turn off work notifications so you won’t be disrupted during your rest.
It’s important to remember that unplugging doesn’t only refer to non-working hours. When you’re on the clock, turning off alerts for social media, texts, or other notifications can also help reduce workplace stress because it allows you to focus on what needs to get done.
3. Use Your Vacation Days
In 2023, a study found that 62% of Americans didn’t use their vacation days or paid time off. Sometimes, we’re afraid to take time off because we feel it’ll disrupt the workflow and we’ll return to an even larger pile of work to get done.
The fear of falling behind keeps us from taking the time we deserve and need to focus on ourselves. Vacation time doesn’t need to be spent on luxurious trips, it can be as simple as a one or two-day staycation to unwind physically and mentally.
Depending on what you do, vacation time will vary, and for some individuals, taking a few days or a week off isn’t an option. If this is the case, consider treating your weekends or additional days off work as if they were mini-vacations to give yourself the break you need.
4. Set Boundaries, Goals, and Priorities
Boundaries are a necessity when it comes to balancing work and personal life. Whether you have a traditional nine-to-five job or your hours are more unconventional, it’s important to remember that when you clock out, you’re on your own time.
We understand that this is easier said than done, but having a set time when you will begin and end work each day can go a long way in avoiding burnout. Think about when you’re most productive during the work day, and try to use this time to focus on getting the most pressing tasks out of the way.
Learning how to prioritize and delegate certain responsibilities can also be helpful. Remember that, you don’t need to do everything alone. If you find yourself spending too much time on tasks that have little value, it may be a sign that you should reevaluate your priorities.
Time management isn’t an easy skill to master, but it’s crucial for improving your work-life balance and mental health. If time management isn’t one of your strong suits, consider using tools or apps designed to help you manage your time and set goals.
Try starting small, for example, when you wake up each day, try asking yourself “What are 5 things I need to get done today?”. Then put these tasks at the top of your list and by the end of the day, if you finish those 5 things, reward yourself.
Managing Stress at Work
Like many things in life, work-related stress is inevitable. Having some anxiety or stress regarding your work is going to happen from time to time. Positive work stress is something that can help you stay focused and engaged, and in some ways, is healthy because it means you care about what you’re doing and your career.
When this stress begins to negatively impact your work or personal life, it’s no longer healthy. Feeling overworked and overly stressed should indicate that something is wrong, and you may need to make some changes in your working environment.
There are many tricks to managing stress at work, and many of them are similar to our work-life balance tips. However, one practice we haven’t covered yet is mindfulness. Practicing mindfulness at work can help you improve your overall productivity as well as cope with high-stress situations as they’re happening.
This could be through breathing exercises, stretching and moving your body, or taking a moment for a mindful pause. Doing any of these things can help you reduce workplace stress and refocus your attention on the task at hand.
If you or someone you know is struggling with work-related stress and anxiety, contact us to see how we can help you find the relief you deserve today.