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No More Addiction To Work: 5 Tips On Maintaining Work-Life Balance

No More Addiction To Work: 5 Tips On Maintaining Work-Life Balance

Workaholics are known to have health issues from neglecting their personal care, as well as problems that occur at home by being absent too much. Finding the illusively perfect work-life balance is difficult, but is critical to ensure that people are healthy and have harmonious lives.

Because today’s technological world makes it easy to be available and working at all hours of the day and night, it’s up to you to make some changes. Here are some work-life balance tips to help you out if you fall into the category of a workaholic or just want to cut back a bit on your 40+ hour workweek.

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1. Unplug

Technology is amazing and allows people to accomplish incredible things, from the fields of medicine to space and science. But it also means you can work from home, in your car, while on vacation, while you’re supposed to be sleeping, you get the picture. Being constantly available also means you have not set up boundaries for personal time outside of work.

Robert Brooks, a professor of psychology at Harvard Medical School who co-wrote The Power of Resilience: Achieving Balance, Confidence and Personal Strength in Your Lifeadvises people shut off their phones and lose themselves in the moment. The notifications you receive on your phone means you’re constantly checking it, responding to texts and emails and checking out of whatever is happening right in front of you. Brooks recommends not sending work emails while enjoying quality family time or texting while watching your kids playing in a game. Doing so also will give you the feeling that you have some control in your life and make you less prone to the stress that diminishes your health.

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2. Perfectionism

If you’re an overachiever, you tend to develop perfectionist tendencies early on, even as a young child. As you grow older, you’ aren’t juggling homework, sports, activities and a weekend job. You’re now responsible for paying the bills, getting important work done and the pressure to succeed is on. Be aware that your perfectionism will become out of reach and if you continue to strive for this level at work, you’ll end up investing more and more time in your job and eventually, you’ll burn out. Executive coach Marilyn Puder-York, who penned The Office Survival Guidesaid such behavior can become destructive. So cut yourself some slack and try to ebb the tendencies toward perfectionism.

3. Exercise

This is one thing workaholics can no longer cut from their daily schedule. Your health is already at risk by logging long hours and succumbing to stress. The way to counterbalance that is with exercise, even meditation, but if you aren’t exercising, one day you’ll find yourself wishing you had. Exercise is a great stress reducer, lifts your mood and recharges you, so you can refocus on your work. You’ll be able to work more efficiently, not longer. Just 30 minutes of sweat-inducing exercise five days a week will work wonders. Psychotherapist Bryan Robinson, who is professor emeritus at the University of North Carolina at Charlotte and author of the book Chained to the Desksaid exercise is great for calming down a wound up worker.

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4. Prioritize

Take a minute and write down what’s most important in your life. These are your priorities. Next, decide how you will establish boundaries to ensure you are focusing on these priorities and not other time wasters. Now start trimming things from your schedule. For example, if you find yourself wasting time checking Facebook or Instagram at work, set boundaries. Allow yourself 10 minutes to scroll through your newsfeed when you’re away from your desk on a bathroom break. Once those 10 minutes are up, you’re done. Now you can return to your work refreshed from a mini-break and you allowed yourself the guilty pleasure of spending a little time on social media. If your co-workers enjoy going out for a few hours after work, but you really need to get more sleep, excuse yourself after an hour of fun and hit the hay or limit yourself to going only once a month instead.

5. Let go

Realize you cannot do everything at the same time. If you’re on deadline and your phone starts going off, check to make sure it isn’t an emergency, then leave it alone. Refocus on the project, devoting all of your time and energy to it, and you’ll get it done faster and better than if you paused to address your text or email. Nicole Poirier, owner of Chef Nicole, said she’s often interrupted with a phone call or email while she’s wrapping up a time-sensitive cooking procedure or trying to get out the door on time to an event. She has an autoreply set for her phone and email, so she’s able to focus on the project at hand, without time-draining and stressful interruptions.

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Work-Life Balance Tips

Hopefully, these work-life balance tips will help you restructure your day, your week and your life to where you are still achieving your career goals while taking care of you.

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Last Updated on December 9, 2019

5 Simple Ways to Relieve Stress Effectively

5 Simple Ways to Relieve Stress Effectively

Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

1. Get Rationally Optimistic

Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

The result: no more mental stress.

2. Unplug

Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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How on earth do you unplug your mind? Simple: just meditate.

It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

3. Easy on the Caffeine

Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

4. Attack Mental Stress Via the Back Door

That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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5. Good Old-Fashioned Exercise

This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

The result: mental stress will be gone!

So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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Featured photo credit: Radu Florin via unsplash.com

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