How To Balance Work and Mental Health

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Balancing one’s professional and personal life can be a real hustle, but it is imperative. According to a survey conducted by Asana, every seven in 10 workers experienced a severe burnout in 2020, whereas the number of employees working late rose to 87%. 

This usually happens when we prioritize work over everything else. Thus, it impacts personal and professional commitments. All individuals must achieve work-life balance to improve their physical, emotional, and mental health.

So, if you’re in a fix, here are some top ways to do so. 

What is a Sound Work-Life Balance?

A healthy work-life balance implies minimizing work-related stress while establishing a balance between work and general well-being. A sound work-life balance comprises: –

When you have a good productive day at work while holding time to pursue your hobbies 

Not thinking about the work when you’re at home

When you sleep stress-free and eat well

What Does Poor Work-Life Balance Look Like? 

Working for extended hours under a demanding environment is a sign of poor work-life balance. Here is a rundown of how an unhealthy work-life balance looks like. 

1) When you have poor- or low-quality sleep

2) You tend to feel anxious and remain stressed out

3) When you lose your spare time with your loved ones and friends. 

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Importance of Maintaining Work-Life Balance

  1. Take Small Breaks 

Several studies have shown that taking a break can be advantageous for individuals as it helps to reduce stress and maintain productivity throughout the day. Additionally, a relaxing break can regulate your mood. So, it is recommended to have periodic intervals. 

Introducing small breaks can help to:

  1. improve productivity and boost the mind to focus
  2. Lower body aches
  3. Lower stress level
  4. Better mental health
  5. Improve creativity

2. Prioritize Sleep

Sleep is one of the essential factors interlinked with mental health. According to the Center for Diseases Control and Prevention, adults need to sleep for a minimum of seven hours as poor sleep does not allow the body to recover from the day’s fatigue. In contrast, the other study shows that sleep deficiency can cause detrimental effects on mood, giving way to anger, depression, anxiety, and many others. 

Following are the tips that can contribute to a night of healthy sleep: 

1 Avoid screen usage before going to bed.

2 Exercise daily for better sleep.

3 Try not to consume sugar or any caffeine before going to bed. 

  1. Digital Detox

For many people, cell phones have become an essential part of their daily lives. The majority of adult Americans spend over 11 hours a day looking at their devices. At the same time, 47% of them are addicted to their phones. Hence, it is imperative to understand the risk of mobile phone usage.

International Organizations have been researching about such an issue. The International Agency for Research and Cancer (IARC), which is a part of (World Health Organization (WHO), brought together a team of scientists to review data related to the harmful radiations (Radio Frequency-Electromagnetic Radiation) (RF-EMR) from cell phones. The evidence suggests this is “possibly carcinogenic for human beings” and have entered the following areas:-

  1. Cancer
  2. Electromagnetic Interference

According to experts, turning off your cell phone allows you to enjoy quality time with your friends and family. Also, it helps to lower the stress level. 

  1. Focus on Self Care 

Self-care means taking time out and doing things that contribute to your well-being and improve your mental and physical health. In addition, self-care helps lower stress levels, reduces the risk of illness, and promotes mood regulation. 

Even minor instances of self-care in your daily life can lead to positive effects on your health. Following are the tips to help you to get started:

  1. Exercise at least 30 minutes every day.
  2. Eat healthy and nutritious food that nourishes the body and soul.
  3. Have a minimum of 8 liters of water.
  4. Focus on positivity and stay connected with your friends and family to get emotional support. 

Conclusion 

Maintaining a sound work-life balance requires effort and consistency. Setting manageable goals, prioritizing self-care through consuming healthy food, staying hydrated, and spending quality time with loved ones are all factors contributing to making your life manageable and enjoyable. In case you feel things are getting out of control, reach out to a physiatrist. Also, several organizations provide Employee Assistance Program (EAPs) support to employees suffering from personal and work problems, including counseling, referrals, and follow-up services. 

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