With jobs under increasing pressure in a tight economy, many of us tend to focus relentlessly on work. In the process, we can neglect other vital aspects of our life, from our relationships and friendships to our physical and mental well-being.
“We need to think about work and life in a new way,” suggests Durban psychologist Claire Newton. “Work-life balance implies that work is separate from life and that we can balance the two. But the imbalance is obvious – one aspect of life versus all the other aspects. It can’t be done.”
Rather than thinking about how much time we spend at work versus all the other aspects of our lives, she says, it could be more helpful to think about what we are including in our lifestyle. “Are we including the things that are important and necessary for our health and well-being?”
Ways to incorporate the positives for a better life:
1. Make space
To accommodate more of what you want from life, remove what is cluttering it and holding you back. This may be physical – clearing out clothes you know you won’t wear again, books you’re unlikely to re-read, foods you know are unhealthy. Start small, one shelf/drawer at a time, then expand this to other areas of life, for example close redundant bank or investment accounts. Cancel subscriptions to channels or publications that waste time with little reward. Delegate what work and household tasks you can. And practise saying “no” when asked to do something outside your comfort zone or priorities.
2. Form fresh, healthy habits
Creating a routine for yourself and keeping to it can help you achieve more in the important aspects of your life, reducing stress as you can plan ahead. Try rising and turning in at the same time each day, eating meals around the same time, scheduling time in your calendar for work, exercise, meditation or spiritual work and relaxation, and for family and friends. But stay flexible – rigidity can leave you feeling trapped and be a new stress.
3. Boost your diet
Eating balanced, nutritious meals will help your energy level, concentration, mood and general health, and strengthen your immunity. “Don’t skip any meals, and make a point of taking a lunch break to refuel, so your afternoon is really productive,” says Newton. Swap out unhealthy foods for healthy ones – replace processed fare with fresh whole produce, and cut back on sugar and saturated fats. Focus on a variety of different coloured vegetables and fruits, whole-grains, legumes, lean proteins (chicken, fish, a little red meat) and healthy fats (avocados, olive oil).
4. Embrace exercise
Just two 15-minute walks a day can get you in better physical and mental shape, encourage better sleep and reduce stress. Out in nature is best, else stride a mall, circle a parking lot or climb stairs. You’ll feel better and sleep better.
5. Take control of finances
Finances can be one of the biggest sources of stress, colouring emotions and causing tension in relationships. Draw up a realistic monthly budget and stick to it – track what you spend with one of the many free apps available. Establish a savings and investment plan with a trusted adviser to help you achieve your goals. And if you have debt – the greatest stressor of all – ask the adviser or a debt counsellor to help you get it under control.
6. Manage your work time
Establish healthy boundaries – keep to regular work hours in general (accepting that there will be times when overtime is needed). “Your ‘to do’ list must fit into the hours you are at work, rolling over each day, rather than your hours fitting around your ‘to do’ list!” says Newton. Take mini-breaks throughout the day, stretching your legs for five minutes, looking out of a window to counter eye strain. Block time each day for deep thinking/creative work, and for processing emails and making calls, clearing backlogs before home-time or rolling it over to morning. When you close the office door, let go of work.
7. Create me time
Make sure you spend time each day doing something you love that makes you happy and fulfilled. This could just be listening to your favourite music or a motivational podcast on the way home, or cooking a healthy meal, catching a sitcom, playing online games, dancing, journaling, or writing poetry. Self-care is key to re-centring yourself and recharging. Creating time for this, by simplifying your life and setting priorities, can help you achieve a sense of well-being and balance. “Move into an integrated life,” urges Newton. “One where every aspect of your life – physical, mental, social, and spiritual – is consciously incorporated into your living to ensure optimal health, happiness and well-being.”
IMAGE CREDIT: 123rf.com
* Reliance on any information provided on this Website is solely at your own risk.
The content of this Website is provided as a service to you for educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. If you are experiencing symptoms or need medical advice, you should seek the advice of your healthcare professional.