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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 October 22, 2020

How Not to Feel Overwhelmed at Work & Take Control of Your Day

How Not to Feel Overwhelmed at Work & Take Control of Your Day

Overwhelm is a pernicious state largely caused by the ever-increasing demands on our time and the distractions that exist all around us. It creeps up on us and can, in its extreme form, leave us feeling anxious, stressed, and exhausted. Therefore, if you’re feeling overwhelmed at work, it’s time to do something about it.

Here are 6 strategies you can follow that will reduce the feeling of overwhelm, leaving you calmer, in control, and a lot less stressed at work.

1. Write Everything Down to Offload Your Mind

The first thing you can do when work feels overwhelming is to write everything down that is on your mind.

Often people just write down all the things they think they have to do. This does help, but a more effective way to reduce overwhelm is to also write down everything that’s occupying your thoughts[1].

For example, you may have had an argument with your colleague or a loved one. If it’s on your mind, write it down. A good way to do this is to draw a line down the middle of the page and title one section “things to do” and the other “what’s on my mind.”

The act of writing all this down and getting it out of your head will help you stop feeling overwhelmed at work. Writing things down can really change your life.

2. Decide How Long It Will Take to Complete Your To-Dos

Once you have emptied your head, go through your list and estimate how long it will take to complete each to-do.

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As you go through your list, you will find quite a few to-dos will only take you five or ten minutes. Others will take longer, often up to several hours.

Do not worry about that at this stage. Just focus on estimating how long you will need to complete each task to the best of your ability. You can learn how to create a more meaningful to-do list here.

3. Take Advantage of Parkinson’s Law

Here’s a little trick I learned a long time ago to help when work feels overwhelming. Parkinson’s Law states that work will fill the time you have available to complete it, and we humans are terrible at estimating how long something will take[2]:

When feeling overwhelmed at work, use Parkinson's Law.

    This is why many people are always late. They think it will only take them thirty minutes to drive across town when previous experience has taught them it usually takes forty-five minutes to do so because traffic is often bad. It’s more wishful thinking than bad judgment.

    We can use Parkinson’s Law to our advantage when we’re feeling overwhelmed at work. If you have estimated that to write five important emails will take ninety minutes, then reduce it down to one hour. Likewise, if you have estimated it will take you three hours to prepare your upcoming presentation, reduce it down to two hours.

    Reducing the time you estimate something will take gives you two advantages. The first is you get your work done quicker, obviously. The second is that you put yourself under a little time pressure, and in doing so you reduce the likelihood you will be distracted or allow yourself to procrastinate.

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    When we overestimate how long something will take, subconsciously our brains know we have plenty of time, so it plays tricks on us, and we end up checking reviews of the Apple Watch 4 or allow our team members to interrupt us with the latest office gossip.

    Applying a little time pressure prevents this from happening, and we get more focused and more work done. This will help when work feels overwhelming.

    4. Use the Power of Your Calendar

    Once you have your time estimates done, open up your calendar and schedule your to-dos to avoid getting overwhelmed at work. Schedule time for each task, especially high priority tasks, while also grouping together similar tasks. This will help relieve stress and anxiety in your daily work life.

    For emails that need attention on your to-do list, schedule time on your calendar to deal with all your emails at once. Likewise, if you have a report to write or a presentation to prepare, add these to your calendar using your estimated time as a guide for how long each will take.

    Seeing these items on your calendar eases your mind because you know you have allocated time to get them done, and you no longer feel you have no time. Grouping similar tasks together keeps you in a focused state longer, and it’s amazing how much work you get done when you do this.

    5. Make Decisions

    For those things you wrote down that are on your mind but are not tasks, make a decision about what you will do with each one[3]. These things are on your mind because you have not made a decision about them.

    If you have an issue with a colleague, a friend, or a loved one, take a little time to think about what would be the best way to resolve the problem. More often than not just talking with the person involved will clear the air and resolve the problem.

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    If it is a more serious issue, then decide how best to deal with it. Talk to your boss or a colleague and get advice.

    Whatever you do, do not allow it to fester. Ignoring the problem will not make it go away and will only make you feel more overwhelmed at work. You need to make a decision to deal with it, and the sooner you do so the sooner the problem will be resolved.

    I remember long ago, when I was in my early twenties and had gone mad with my newly acquired credit cards. I discovered I didn’t have the money to pay my monthly bills. I worried about it for days, got stressed, and really didn’t know what to do. Eventually, I told a good friend about the problem.

    He suggested I called the credit card company to explain my problem. The next day, I plucked up the courage to call the company, explained my problem, and the wonderful person the other end listened and then suggested I pay a smaller amount for a couple of months.

    This one phone call took no more than ten minutes to make, yet it solved my problem and took away a lot of the stress I was feeling at the time. I learned two very valuable lessons from that experience:

    The first was: don’t go mad with newly acquired credit cards! And the second: there’s always a solution to every problem if you just talk to the right person.

    6. Take Some Form of Action

    Because overwhelm is something that creeps up on us, once we are feeling overwhelmed at work (and stressed as the two often go together), the key is to take some form of action.

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    The act of writing everything down that is bothering you and causing you to feel overwhelmed is a great place to start. Being able to see what it is that is bothering you in a list form, no matter how long that list is, eases the mind. You have externalized it.

    It also means that, rather than these worries floating around in a jumbled mess inside your head, they are now visible, and you can make decisions about what to do about them.

    Often, it could be asking a colleague for a little help, or it could be that you need to allocate some focused time to get the work done. The important thing is you make a decision on what to do next.

    When work feels overwhelming, it’s not always caused by a feeling of having a lack of time or too much work. It can also be caused by avoiding a decision about what to do next.

    The Bottom Line

    It’s easy to feel like you have too much on your plate, but there are things you do to make it more manageable. 

    Make a decision, even if it’s just talking to someone about what to do next. Making a decision about how you will resolve something will reduce your feelings of overwhelm and start you down the path to a resolution.

    When you follow these strategies, you can say goodbye to your overwhelm and gain much more control over your day.

    More Tips for Reducing Work Stress

    Featured photo credit: Josefa nDiaz via unsplash.com

    Reference

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