Work Life Balance & Burnout
Work-Life Balance & Burnout is topic is loaded with frustration, mostly because this means something different for everyone. In general, it’s about having a comfortable balance between work and home responsibilities.
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Work-Life Balance
Let’s talk about it. In the workplace, it means trying to walk in a seesaw while managing your job responsibilities and personal life responsibilities. In recent years work-life balance has surpassed wages as the primary importance for employees. This is a highly personal matter and looks different to everyone.
Calling all High Achievers: we tend to cave on balance when something needs to be done with a deadline. Employers will take advantage. Employers will make promises of titles, growth paths, raises, etc. They don’t always come to realization. So, here is my advice, be clear with your boundaries and stick to them. Don’t give in just because you have the skills.
It is important for employees to manage stress and their health, because those directly impact having focus on work and retention at that organization.
Burnout
It’s caused by high demands on time and workload responsibilities; from carrying a team, department or carrying the load from being short staffed on a regular basis. Add to that medical, dental, and other appointments, kiddos, aging parents, home repairs, and other activities all in the same period. Running on empty trying to get everything done causes cynicism and inefficiency in the workplace.
The only way to get rid of burnout is to stop and take a break. There needs to be a priority of sleep, hydration, and eating well to recharge your body and mind. Set boundaries; stop working after hours and turn off your electronics and don’t check emails. Focus only on essential tasks. Most companies offer Employee Assistance Programs, use the resources to get connected with a professional. It’s an outside source that can help you with boundaries and more.
This path to balance can’t be sugar-coated, it’s going to take work just like breaking any bad habit. It also doesn’t necessarily need to cost more either.
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Understanding Your Time & Routine – in a quiet setting take the time to really look at your essentials and priorities, at work and at home. Make sure you include travel times – this is where most overlook and add to their stress and frustration; left feeling they can’t catch a break or are always late. Get rid of what is unnecessary. Once you have a clear picture, you can:
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Declutter Spaces – clean by dumping what is not necessary. At home, one room at a time. Get rid of stuff not being used. If you haven’t touched it in 6 months or more; that means you aren’t using it and get rid of it (unless it’s your crockpot). At work, clean your desk area, same as with home – get rid of the dust collectors.
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Calendar or Time Blocking – this is for both home and work; block out times for your tasks. This tells others you are unavailable and allows you to complete your work, one task at a time. Even if an emergency or chaos erupts, it allows to move it another day. Also block a catch-up period of 2 – 4 hours, this way you can use it for any tasks you weren’t able to get to because of the unscheduled chaos.
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Set FIRM Boundaries – these are important, and really challenging for high achievers, but are necessary.
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Learn to say ‘No’ to invitations and situations that drain you. Be honest with yourself and manager if a request for additional workload comes to you.
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You aren’t a machine, you are human. That work will get done.
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Turn off work email or text notifications after hours.
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FIRM – in this way means setting clear, consistent limits and not bending them for others. You are defining what behaviors for you are acceptable and unacceptable.
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Recharge Your Mental Batteries – your brain is an amazing processor that will go 24/7 if you force it to, but it needs a break and is deserving of it.
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At the end of the day do a brain dump – write down all your stressful thoughts for the day. If you aren’t a writer, do it verbally to the bathroom mirror. It’s done. Don’t go back to it.
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At the beginning of the day – don’t immediately check your phone for work needs, you can do that at work. Starting off the day with immediate stress or anticipation of stress isn’t beneficial.
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Reduce social media time – put your phone down and walk away from it. If you need help, your phone records how much time you spend on it and that should be the push you need to step away.
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Practice mindfulness and gratitude – develop a practice of deep breathing and in corporate it throughout the day to calm your mind or when feeling stress. It’s sound ‘woo woo’ but it works. Another practice is reflecting on the positives of the day, 1-3 small happening. It will calm your mind before you sleep.
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Regular Body Operation Maintenance – we tend to take better care of our cars, then we do for our primary vehicle called the body. If you break it because it wasn’t maintained, those repairs can be costly.
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Sleep must be priority – maintain a consist bedtime, every night. If you are at a deficit, then plan to get it caught up and catch it up. Those with young kiddos it is tough but use your resources and get in a nap. You can’t take care of anyone else, if you don’t care for yourself first.
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Move it daily – take care of your body by stretching it, moving it, and muscle exercises. This does not required gym membership. At work on your breaks, walk at a fast pace. Waiting to pick up the kiddos, get out of the car and walk or walk in place. There is time. You can do it.
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Hydration and healthy options – water needs to be the biggest part of hydration. We all know vegetables over empty carbohydrates is better. There is always a better option at any fast food pick up. You can do this.
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Air breaks – go outside and breathe in air. Get some sun. Look at the sky, trees, flowers, etc. These moments help to ground your thoughts and recharge.
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There is a wealth of information and programs out there, find ones that work for you. You got it, keep moving forward.
Employee Assistance Programs (EAP)
Most companies offer Employee Assistance Programs (EAP), these services are free to the employees, and some extend to an employee’s family. It’s important to understand that they are confidential. You do not have to explain or tell your employer your needs; the information on this program should be readily available. These programs offer:
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Mental Health Support
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Financial Wellness Workshops
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Professional Growth Programs
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Legal Aid Resources
Health Care Insurance
Most health care insurances have free benefits and will also pay cash incentives for either doing information reviews or logging in steps. This is free money most employees leave on the table. It’s important to understand all the parts of your medial insurance and carrier programs.
211 Helpline
Most states have a 211 Helpline, this connects you to a free and confidential service that links callers to local food banks, shelters, utility assistance, and health programs. It’s a good resource for employees.
Findhelp
This is a great resource to find help in your area; like 211 they can connect you to food pantries, meal programs, housing, financial assistance, health care and more. The website is easy to use.
Legal Aid
This service offers non-profit legal aid assistance that is funded by Legal Services Corporation. It offers free civil legal help to low-income residents.