Building A Healthy Work-Life Balance
With an overarching population of women and men of all ages working in growing enterprises, there is now a greater awareness of a need for “work-life balance”. What does “work-life balance” mean? It is a harmony of fulfilment across both personal and professional aspects of your life. It is a conscious effort toward drawing a healthy boundary between your work and your life after and outside work. However, demanding job responsibilities, lack of time management skills, pressing family responsibilities etc can affect your mental health, make you irritable, stressed and even lead to anxiety and depression in severe cases.
Additionally, some job profiles require you to sit at the desk for long hours and work in front of screens without any need or encouragement to move physically. Science says this lack of movement and chronic stress are known to have several health risks, ranging from cardiovascular disease, musculoskeletal disorders, psychological disorders, and workplace injuries to name a few.
With the transformed nature of work during the pandemic, individuals greatly struggled with the constantly evolving needs of and the confusion between professional and personal responsibilities. Whatever inkling of a work-life balance we had established pre Covid, it simply vanished in the work-from-home setup.
Now, with a rise in the numbers of vaccinated people and a declining trend in COVID-19 cases, most companies have fully in-person model of work adapted to a hybrid model or a fully in-person model of work. This leads us to come back to understanding how we ensure that our work culture aids in fostering a good balance between physical and mental health.
A few suggested ways to ensure a healthy balance between physical and mental health at work are:
1. Establish a clear routine and schedule in advance both at work and after work, this allows you to prepare, plan and optimise your time. This will further enhance your productivity as it will ensure you finish your work in time and stick to your schedule as much as possible.
2. Establish SMART goals in line with the expectations of your employers, work and yourself: SMART goals ie “Specific, Measurable, Achievable, Relevant and Time-Bound”, and these parameters of goal setting can bring you closer to feeling more fulfilled both personally and professionally.
3. Take small breaks during your work day: Small breaks of 5 minutes during your work hours will improve your efficiency by clearing your head and giving you a moment to feel fresh and regain some mental and physical energy.
4. More water, less caffeine: Water plays a great role in our physical well-being, but most of us tend to opt for a cup of coffee instead of a glass of water. While coffee can increase alertness and energy almost instantly, it also increases your heart rate, insomnia and other effects on your physical and mental health.
5. Move and stretch frequently: If your job is predominantly desk-bound, you should make a conscious effort to stand up, move and stretch your body to prevent stiffness and foster better physical effect.
6. Switch off: When you leave your work, make sure you switch off the mental tabs and allow yourself time to unwind and relax with your family. This same rule also applies to when you resume work the next day: ensure you switch off from your stressors from home and family. This switch-off system will ensure efficiency and will allow you to be fully present at both work and home.
Your professional work environment is a big factor in your overall physical and mental health, and through small steps and a conscious effort, you can find the optimal balance between your personal and professional life.
