We often hear about the importance of finding work–life balance. Why is this important? Perhaps because finding work–life balance is a form of self-care.
We are all familiar with the concept of self-care and modern-day society often highlights the benefits. There are many positive outcomes in implementing self-care. Stress levels are reduced, less anxiety, a positive attitude is fostered, healthier relationships, and an increase in energy levels and focus. For myself as a working mother of two primary school-aged children finding this work–life balance at times seems elusive and unattainable. It is only when you realise that you need to be conscious and intentional about self-care and finding work–life balance that it becomes achievable and translates into a lifestyle.
The bottom line is that self-care is unique to each person and that you need to find the self-care practices that provide you with that feeling of ‘I’ve got this’ and my ‘energy tank is again stabilised’. Often it is a process of trial and error in finding what works for you.
Boundaries
In creating a balance between your personal life and your work life, boundaries are important. A principle that is often helpful and can be implemented in various contexts is ‘If I say yes to this what am I saying no to’ or ‘If I say no to this what am I saying yes to’. Boundaries also extend to working hours and having firm and clear communication around availability, expectations and deadlines. In finding that work–life balance, healthy boundaries are probably the most important form of self-care that you can implement.
Exercise
Exercise is often mentioned as a form of self-care; however, it is hard to find time to exercise between work and family responsibilities. I often advocate finding a form of exercise that you enjoy and even if you can just set a goal of at least twice a week it will have a positive impact. It is helpful to build it into your schedule and routine. You can even combine it with your children as a family activity.
Mindfulness
A lot has been written about mindfulness in popular media and various practices have been associated with mindfulness. Being mindful essentially means being focused on the present moment and just experiencing the moment without evaluation or judgment. Creating moments during your day where you can just be present in the moment and not ‘busy’ with something can assist with stress levels and focus. Again, as with exercise, it might be helpful to build it into your routine and allocate even just 5 or 10 minutes to it before your work day starts, during your lunch break or before an important meeting.
Gratitude
Positive psychology is a school of thought where the focus is on mental well-being and lifestyle practices that can assist with flourishing. One such practice is reflecting on three specific aspects that you are grateful for in your life before you go to sleep each night. Some people also institute the use of a gratitude journal. Research has indicated that in the long term, this very simple but effective practice can have a very positive impact on your stress levels and assist with a positive life focus.
Nature
Spending time in nature is extremely powerful even if it is only a few minutes before and after work in your garden. Green areas and spending some very brief time in the sun daily have a calming effect on your senses and generally assist with feeling less stressed and more focused when you return to your work.
Transition time
Having a ‘transition’ time when you arrive home from work is quite important. In other words, having some practice or habit that constitutes ‘now I am done with my work day’. This is even more important when you are working from home. This in turn again speaks to boundaries and being able to switch off from work and intentionally be present with your family or home environment. As we all know at times we are required to put in extra hours after work. It is important to then communicate this to your home environment and be conscious of this being the exception and not the norm.
The above-mentioned concepts can and ideally should be built into an everyday routine. Overall probably the most important aspect to self-care when you work in a demanding environment is periods of rest and taking a break from work. It is very important to plan periods during a year cycle where you take leave from work to rest, unwind, refocus and gain perspective. How you spend your periods of leave is also a process of trial and error. Ideally, some thought and reflection should be put into how you want to spend your break from work. At times you might need a period of just doing nothing at home and resting. Other times an adventure or visiting a new place might be what is required to reset. Periods of reset can also be built in over weekends.
Self-care and finding that work–life balance is an ongoing process and should be pursued intentionally. Making it a priority is in the end the method that works the best.
Author
Dr Wilmien Human, Clinical Psychologist
