The end of the year typically leaves people feeling tired, bordering on burnt out and forgetting the art of resting.
Working habits affecting your work-life balance could be contributing to a greater risk of burnout. Reassessing how we manage demands in our daily routines can make a significant difference to both quality of life and quality of work.
A 24-hour weekday should ideally be made up of roughly eight hours each for working, sleeping and private time, which would include family responsibilities, rest and leisure. This ‘ideal’ balance is not always possible, and at times we need to be flexible with a few hours of overtime for urgent work priorities.
This should be the exception, however, not the rule.
High expectations
While work demands may be intense, it is very often the pressure we put on ourselves that may alter our work-life balance. This has given rise to an ‘always on’ trend.
The technology and online platforms many people use for work can be convenient for keeping in touch with colleagues and cutting down on travel time, allowing us to pack more meetings into the day, but this can be intrusive after working hours and set a pace that is unrealistic and unsustainable.
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Setting boundaries
Often, we place further pressure on ourselves by trying to meet every expectation. If you feel you cannot even find time for a quick tea break, bear in mind that it is simply not humanly possible to maintain good concentration solidly for eight or nine hours without a rest.
Taking a short mental health break will help to keep you more productive throughout the day.
When the workday has ended, people often tend to take their work home both physically and emotionally. Actively working overtime, as well as time spent processing the demands of the day, worrying about tomorrow and anxieties about our work can intrude on personal time.
Set boundaries for yourself on how you manage your time, and define a cut-off point for work because there will always be priorities no matter how much extra time you put in.
If a healthy work-life balance is not restored in time and you are unable to replenish yourself sufficiently, it can have consequences for mental and physical health. If you are struggling with your mental health, Netcare Akeso can help.
Decompressing and unwinding
After a full day’s work, it is common to experience depleted emotional energy levels. After logging off work, we would all like to start relaxing, but usually, there are domestic tasks to be attended to first, such as preparing meals.
Taking a little time, if possible after work, when you are not expected to be busy with anything else can refresh your mind before transitioning into domestic life and help you to shrug off the stress of the workday.
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Here are five tips for unwinding:
- Take a real break and be present: Avoid the habit of checking on work when you are not meant to be working. Be present during your time off and appreciate the break, it will make you more effective when you return to work. Often people at risk of burnout feel too exhausted to be fully present, and this could be a sign that it is time to reassess your work-life balance.
- Recognise your social limits: It may be tempting to accept every invitation you receive, especially at this time of year, but remember you also need some time to relax. Overextending yourself can make you feel more tired, so rather set boundaries and say ‘no’ if you need to rest.
- Prioritise what’s best for you and take time out for self-care: Ask yourself what you need to feel relaxed and rested. This may be time spent outside, getting regular sleep, exercising, turning off your phone, or whatever else helps you to fulfil your well-being needs. When a person is approaching burnout, often the first thing to fall away is a sense of enjoyment. As human beings, we are not meant to only work and sleep. Don’t forget, we need to enjoy ourselves and invest time in our relationships.
- Connect with your loved ones: Make the most of uninterrupted time with the people you care about. Whether engaging in conversation or fun activities together, embrace the chance to surround yourself with your loved ones. You owe it to yourself and others to put away digital distractions such as social media and focus on being fully present in those precious moments.
- Focus on what you can control: Over busy periods, many things can contribute to us feeling out of control. By focusing on what you can control – such as how you react in situations or how you spend your time – you can feel more empowered.
Leisure time is vital for recharging our emotional energy and is, therefore, necessary to be at our best for both work and family. All too often, it is only when people are burnt out to the point where they are no longer able to function in their working or home lives, that they reach out for professional support.
Often, we place so much value on the time we spend being productive, but not nearly as much as we should on replenishing our own mental and physical health. If you find you are starting to feel overwhelmed or demotivated, reach out for professional mental health support.
For information about mental health and services, and accessing care, or for help in an emotional crisis, Netcare Akeso is here to help.
In the event of a psychological crisis, individuals can phone the Netcare Akeso crisis helpline on 0861 435 787, 24 hours a day, to talk to an experienced counsellor.
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