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How To Balance Family And Work To Reduce Stress

How To Balance Family And Work To Reduce Stress

Because Americans are so busy these days, they are becoming more stressed. Back in the 1950s, the workers would go to their job, put in their eight hours, and come home to relax. Today, people bring work home. They constantly check their office email through their smartphones, respond to inquiries immediately (even if it’s time for dinner), and read reports late into the evening. This ability to be constantly connected is harming people’s health. It’s time we go back to finding that balance between work and family life.

Many personal development books suggest that incorporating play time and leisure into your work week is necessary. In fact, many companies require employees to take off vacation time to relax and recharge their batteries. However, before you can reconnect with your family, you first have to reconnect with yourself. You must find coping skills for anxiety and deal with your stress, whether it stems from home pressures or work-related issues.

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Ways To Reduce Stress

  1. Meditation is a great form of reducing stress because it forces you to forget the world around you and be quiet. You listen to your own breathing and your thoughts. You are able to find peace, even if only for a short time. This 15-minute-a-day activity can improve your health and eliminate your anxiety.
  2. Yoga uses breathing and exercises to help you reduce your stress. In many of the moves, you have to focus on a fixed spot to keep your balance. This focus forces you to remove those work pressures from your mind. As you get more limber, you can try deeper breathing and focusing techniques that improve your ability to let go of stress.
  3. Exercise is important for health and reducing stress. The more movement you create, the healthier your heart is. When the heart is healthy, you have less stress, less anxiety, and more energy to conquer those problems. Exercise also allows you to reduce weight, lower blood pressure, and think clearly.
  4. Prayer can reduce stress and anxiety. The Bible says to give your burdens to God. He will take care of them for you. If you pray, you soon will relax. You might even figure out the answers to your problems.
  5. Singing is not a common therapy for anxiety and stress, but it works. When you sing, you tune into your emotions. If you sing songs you like, you will get rid of the problems that worry you. Breakthrough Performance Workshop teaches people how to use singing to remove stress.
  6. Acupuncture relieves anxiety and stress. According to the Jade Tree Wellness Center, acupuncture uses pressure points to relieve anxiety.
  7. Massage Therapy is another way to reduce stress. Therapeutic massage is designed to heal tension in your muscles. This tension is often caused by stress.

How To Balance Family And Work

Once you have relieved your stress and anxiety, you are better equipped to handle crises at home or in the office. You can listen to the complaints of your children and not think of them as purely criticism. You can think clearly to come up with a solution. At work, you will focus more on problem-solving and what needs to be done. Still, you can do things to keep the two forces from stressing you out.

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  1. Family Fun Days or Nights. Dedicate one night or day a week to your family. Turn off the cellphones or ignore them. Do something fun. Every week, ask a different family member to choose. This makes each member feel important.
  2. Regular Meals. It is so hard today to have everyone at the dinner table and engaged. Even while eating together, so many members are using their phones. Try to make it a rule that no phones are allowed at the table. Get together regularly for food.
  3. Talk. It doesn’t matter what the subject is. Find something to say to your spouse or children. Don’t make the conversation about issues, but about other things, such as movies or other interests. Ask about your kid’s dreams and encourage them.
  4. Family Vacations. They might be costly, but you and your children need them. Plan a vacation somewhere so you can relax. Even if you can’t travel, you can take off a week and do things with your family around your hometown.

Experts agree that reducing stress is essential in balancing your work life with your family life. Take these steps to eliminate the negative forces in your life and replace them with positive influences.

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Featured photo credit: 10 Ways to Instantly Reduce Stress at Work via lifehack.org

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Last Updated on July 8, 2020

How to Prevent Decision Fatigue From Clouding Your Judgement

How to Prevent Decision Fatigue From Clouding Your Judgement

What is decision fatigue? Let me explain this with an example:

When determining a court ruling, there are many factors that contribute to their final verdict. You probably assume that the judge’s decision is influenced solely by the nature of the crime committed or the particular laws that were broken. While this is completely valid, there is an even greater influential factor that dictates the judge’s decision: the time of day.

In 2012, a research team from Columbia University[1] examined 1,112 court rulings set in place by a Parole Board Judge over a 10 month period. The judge would have to determine whether the individuals in question would be released from prison on parole, or a change in the parole terms.

While the facts of the case often take precedence in decision making, the judges mental state had an alarming influence on their verdict.

As the day goes on, the chance of a favorable ruling drops:

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    Image source: Proceedings of the National Academy of Sciences

    Does the time of day, or the judges level of hunger really contribute that greatly to their decision making? Yes, it does.

    The research went on to show that at the start of the day the likelihood of the judging giving out a favorable ruling was somewhere around 65%.

    But as the morning dragged on, the judge became fatigued and drained from making decision after decision. As more time went on, the odds of receiving a favorable ruling decreased steadily until it was whittled down to zero.

    However, right after their lunch break, the judge would return to the courtroom feeling refreshed and recharged. Energized by their second wind, their leniency skyrockets back up to a whopping 65%. And again, as the day drags on to its finish, the favorable rulings slowly diminish along with the judge’s spirits.

    This is no coincidence. According to the carefully recorded research, this was true for all 1,112 cases. The severity of the crime didn’t matter. Whether it was rape, murder, theft, or embezzlement, the criminal was more likely to get a favorable ruling either early in the morning, or after the judges lunch break.

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    Are You Suffering from Decision Fatigue Too?

    We all suffer from decision fatigue without even realizing it.

    Perhaps you aren’t a judge with the fate of an individual’s life at your disposal, but the daily decisions you make for yourself could hinder you if you’re not in the right head-space.

    Regardless of how energetic you feel (as I imagine it is somehow caffeine induced anyway), you will still experience decision fatigue. Just like every other muscle, your brain gets tired after periods of overuse, pumping out one decision after the next. It needs a chance to rest in order to function at a productive rate.

    The Detrimental Consequences of Decision Fatigue

    When you are in a position such as a Judge, you can’t afford to let your mental state dictate your decision making; but it still does. According to George Lowenstein, an American educator and economy expert, decision fatigue is to blame for poor decision making among members of high office. The disastrous level of failure among these individuals to control their impulses could be directly related to their day to day stresses at work and their private life.

    When you’re just too tired to think, you stop caring. And once you get careless, that’s when you need to worry. Decision fatigue can contribute to a number of issues such as impulse shopping (guilty), poor decision making at work, and poor decision making with after work relationships. You know what I’m talking about. Don’t dip your pen in the company ink.

    How to Make Decision Effectively

    Either alter the time of decision making to when your mind is the most fresh, or limit the number of decisions to be made. Try utilizing the following hacks for more effective decision making.

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    1. Make Your Most Important Decisions within the First 3 Hours

    You want to make decisions at your peak performance, so either first thing in the morning, or right after a break.

    Research has actually shown that you are the most productive for the first 3 hours[2] of your day. Utilize this time! Don’t waste it on trivial decisions such as what to wear, or mindlessly scrolling through social media.

    Instead, use this time to tweak your game plan. What do you want to accomplish? What can you improve? What steps do you need to take to reach these goals?

    2. Form Habits to Reduce Decision Making

    You don’t have to choose all the time.

    Breakfast is the most important meal of the day, but it doesn’t have to be an extravagant spread every morning. Make a habit out of eating a similar or quick breakfast, and cut that step of your morning out of the way. Can’t decide what to wear? Pick the first thing that catches your eye. We both know that after 20 minutes of changing outfits you’ll just go with the first thing anyway.

    Powerful individuals such as Steve Jobs, Barack Obama, and Mark Zuckerberg don’t waste their precious time deciding what to wear. In fact, they have been known to limiting their outfits down to two options in order to reduce their daily decision making.

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    3. Take Frequent Breaks for a Clearer Mind

    You are at your peak of productivity after a break, so to reap the benefits, you need to take lots of breaks! I know, what a sacrifice. If judges make better decisions in the morning and after their lunch break, then so will you.

    The reason for this is because the belly is now full, and the hunger is gone. Roy Baumeister, Florida State University social psychologist[3] had found that low-glucose levels take a negative toll on decision making. By taking a break to replenish your glucose levels, you will be able to focus better and improve your decision making abilities.

    Even if you aren’t hungry, little breaks are still necessary to let your mind refresh, and come back being able to think more clearly.

    Structure your break times. Decide beforehand when you will take breaks, and eat energy sustaining snacks so that your energy level doesn’t drop too low. The time you “lose” during your breaks will be made up in the end, as your productivity will increase after each break.

    So instead of slogging through your day, letting your mind deteriorate and fall victim to the daily abuses of decision making, take a break, eat a snack. Let your mind refresh and reset, and jump-start your productivity throughout the day.

    More Tips About Decision Making

    Featured photo credit: Kelly Sikkema via unsplash.com

    Reference

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