Ever get that feeling that no matter how intricately you’ve planned, there’s still not enough time in a week to fulfill everything? “As life gets more expanded it’s very hard, both neurologically and psychologically, to keep that habit of perfection going,” says Marilyn Puder-York, PhD.

 

If you find yourself always hustling, always wrestling with every hour of every day, you are not the only one. Apparently, the more obligations or responsibilities that fill your plate, the more difficult it becomes to get the sweet taste of that sense of equilibrium. Even so, achieving work-life balance is not impossible.

 

The demands of the current economy weighing in on people who have full-time jobs with side tasks create a feasible struggle in attaining work-life balance. So how can people successfully cope with the demands of their professional life without compromising their personal lives?

 

Recognize Work As A Choice You Make

 

Creating and maintaining a business necessitates relentless concentration which consumes a tremendous chunk of emotion and energy. Therefore, you have to ensure that you don’t sacrifice a lot to reach the goal, making sure that whatever challenges that you are about to face are channeled into constructive alterations. Remind yourself that work is a choice you make every day, and despite the increasingly overwhelming sense of duties and responsibilities, you have the freedom to do whatever you want. That said, do not devote all of your time striving for your business to succeed; there’s always another day for that. End your days doing the things that you love or you’re passionate about. “If you have an intense work schedule, intentional, mindful nurturing of your relationship is essential” – Erika Boissiere MFT.

 

Center On Yourself

 

Building structure while achieving balance has always been a struggle in the business field, and even though you claim that you have “switched off” entirely to make time for personal needs, you’re never really truly gone from work. It is an exasperating experience that even if you’re someplace else enjoying a glass of margarita, your mind is still bothered by the presentation that you’ll have to do in a couple of days, thus, the reason why people can never attain work-life balance.

 

You have to remember that once you step out of that office, you leave everything behind and focus on making time for the things that you want to do. This is how you center on yourself. Make sure that you get enough amount of rest and sleep so that your mind is equipped with clarity and sensibility. During the weekends, go out with your friends or power down on vacation to find yourself that well-deserved balance. Reflections at home are also ideal. Just see to it that distractions like phone notifications are turned off, so you are not itching to check or respond.

 

 

Be Inspired And Encouraged By Other People

 

While it is sometimes overwhelming to create a plan on how to achieve work-life balance, some people have successfully done it, and the secret is by drawing inspiration and encouragement from the people around you – your colleagues. Work can become so stressful that it bleeds into life. Finding strength from your core group to conquer and accomplish tasks efficiently and successfully is necessary.

 

Furthermore, these work individuals can positively embolden your spirit to indulge in common passions. Choose your company by surrounding yourself with people who match your spirit and enthusiasm, which can lead to an earnest crusade to better yourself. Quoting Kathy Caprino LLC, a career and executive coach, “People who inspire and uplift others have done the work to heal their wounds.”

 

While all of these tips provided are easier said than done, the technique is to primarily work with people who challenge and stimulate you to grow. Aside from making work less demeaning and stressful, supportive co-workers also provide a boost of energy that people require to face a tough day ahead. Lastly, never underestimate the little amount of time that you give yourself on a daily basis because this is your intentional self-care.

 

 

 

Work can definitely cause stress. Meeting deadlines, constant demands of bosses, constant complaints from customers, and even dealing with the quirky personalities of your co-workers, are all examples of situations that can increase your stress level.

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Mental health is very significant these days. In one viral post by an employee asking for a mental health break, the entire working force was encouraged to push the idea that one should give importance to one’s mental health status. According to Patricia Harteneck, Ph.D., “Mental health is much more than a diagnosis. It’s your overall psychological well-being—the way you feel about yourself and others as well as your ability to manage your feelings and deal with everyday difficulties.”

If you are working the 9 to 5 grind, balancing work and family time, dealing with deadlines, and demanding bosses, your mental health can be compromised. As this happens, you will see that there are changes in your productivity, relationships, and outlook in life. Experts believe that taking time off from work can change one’s perspectives towards a stressful environment. We recommend that one should also go into the habit of having a mental health planner to monitor and track one’s mental health status.

 

What is a Mental Health Planner?

My college friend and I started this a long time ago as we are preparing for our thesis and final defense. The last year in college is taking a toll on us, so we decided to work on it. In order not to lose sight of our wellbeing, we devised a planner to track our habits and see if there was a significant change in our behavior and mood. “When we translate an experience into language we essentially make the experience graspable.” Dr. James Pennebaker, a well-renowned social psychologist, wrote.

The planner consisted of the following significant pages: (1) Prioritize this week!, (2) Water therapy, (3) Physical Activity, (4) Gratitude Log, and (5) Mood tracker.

 

Prioritize this week!

 

 

We need to identify what needs the most important thing to do – that something which is highly required to accomplish among anything else. Focus on these things before moving forward to other tasks. This way, you are exclusively dedicated to completing the work and give all your best, review and make any relevant changes then start a new task. “High achievers put effort into their work and never miss deadlines, even though some may complete a task minutes before the cutoff point,“ according to  Mary C. Lamia Ph.D. You can also modify this by breaking the tasks into chunks. If you think that all that you have listed are important and need immediate attention, cut them into several parts and allow equal time to work on them until it is completed.

 

Water Therapy

Hydration is essential to energize body cells. Studies show that dehydration can lead to slow brain activity and slow physical activity. The recommended daily water intake is 1.5 liters to 2 liters per day. There are many creative ways to incorporate water therapy into your planner. You can jot down the number of glasses you have taken, or tally the frequencies that you drank water for the day. If you are on the techy side, many available digital apps can help you track your water intake.

 

Physical Activity

I am not really into exercising, so this is the hardest part of my planner to accomplish. However, research has provided significant information on the relationship between depression and heightened levels of anxiety and the lack of physical activity. I started doing morning walks and some strenuous exercise like joining a dance class twice a week. So far, I am enjoying the routine and the company of other participants. The more you are moving, the more endorphins are released from the body, thus making you more happy than depressed.

 

Gratitude Log

Anything that you are thankful for, you can write it here. If someone praises you for excellent work done, write it down. Something that is positive uplifts one’s mood increase self-esteem, and it can contribute to one’s mental wellness.

 

 

Mood Tracker

What is your mood today? Are you grumpy, anxious, nervous, anxious, fearful, happy, sad, sleepy, tired, etc.? In a month, after doing this tracking activity, look at this page and observe how your mood fluctuated (or maybe not all) and relate them to your daily activities? Has it affected your dealings with other people or with your work? This is a great start to check on your emotions and behaviors and make changes along the way.

On the other hand, nothing is more effective and beneficial than reaching to a therapist for your mental health concerns. Try subscribing to BetterHelp, an online platform that is dedicated to working with you in your journey towards a stress-free life. Read what its employees have to say about working with the team, or check out this site if you want to know more about getting online therapy now.

 

 

Getting the job that you have always wanted since you were still young is probably one of the best things that can happen in your life. You may have thought of so many scenarios in the past, which can encourage you to get better at the said job. However, there are some challenges that you may encounter in the workplace that can make your days unbearable. One of the most common problems or issues encountered by a new person in the office is the difficulty of reaching out to the rest of the team.

No matter how great you are as a person, it will always be a struggle to build relationships with your work colleagues. Do not take this against you because this kind of issue is only common for someone who is still new to the job. Fortunately, there are tons of ways on how you can connect well with the other people in your office:

Respect Boundaries

Learning how to respect the boundaries of the people that you work with is one of the things that you must do. “Understanding your values helps you figure out where you’d like to set boundaries,” said Melody Wilding, LMSW. Learn the extent of their exclusive spaces, literally and figuratively. It means that you must avoid disturbing them in their office desks, especially if they are working with an urgent task. If you need something from them, learn how to ask politely. At the same time, you must also avoid getting too close right away. Get to know the other person first before trying to inquire about her personal life.

Think Before You Speak

As much as possible, avoid being tactless in the workplace. “Listening is one of the top skills employers seek in potential and current employees, and it’s correlated with perceived ability to lead,” executive coach Lea McLeod M.A. explains. Remind yourself that you are still new to the office, which means that you have little knowledge about how things work. The best thing that you must do is to think twice before you open your mouth. Do not say words that you are not sure of. You must refrain from giving comments, especially the negative ones. Take note that you still have no idea on the effect that it may have on someone. There is a high probability or chance that you will end up hurting the other person.

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Work Efficiently

Another great way to show everyone how a great and fantastic employee you are is through your work performance. Let the quality or greatness of your work speak for yourself. You do not need to brag to everyone that you have graduated with honors or that you have a wide experience when it comes to doing the tasks required of the job. Instead, keep on delivering satisfying outputs that can help the entire company meet its short term and long-term goals. The more you do it, the easier it would be for everyone to get along well with you. You will soon realize that you are starting to get close more than ever. Eva Rykrsmith, organizational psychologist and HR/OD leader also states that “You can build trust by owning up to mistakes, showing compassion, making amends and focusing on actions.“

Being a new person in the work environment can be tough in the beginning. However, if you are smart enough to follow the tips provided above, everything is going to be easy.

There comes the point in our lives that we encounter this stumbling block that leaves us wondering if we can ever continue to do the things that we are presently doing. In short, we just lost the inspiration to perform our obligations. You probably know what I mean – too tired to go to school, or not enthusiastic to go to work, feeling weary about household chores, or don’t like to speak with friends. Psychologists say this is preferably a typical situation, especially if we are always overwhelmed with different tasks and responsibilities. Nonetheless, this is not something that you can just allow things to happen and pass by. You need to take control of the situation and be more pro-active in helping yourself getting your mojo back, so to speak.

 

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Are you constantly under a lot of pressure and stress because of your job? Do you feel that your physical or mental health is declining? Is it challenging for you to find more reasons to stay satisfied and happy? If you answered yes to all these, then maybe it is time to take a pause. Learn how to take a break from all the crazy events that are taking place in your life. The right and ideal thing to do at this moment is to take one step at a time so that you can become better when it comes to managing your schedule.

One of the things that you have to consider at this point is to spend more quality time with your family. “It is imperative for families to spend time together in order to facilitate bonding,” said Hameeda Bassa-Suleman, a clinical psychologist. Take note that your family members have the power to take all your worries away. Because of this, you need to see to it that you always have time to bond with them. Below are some of the smart ideas that you can use if you want to have more quality moments with your spouse and kids:

Travel Abroad

If you have the budget and time to spend for an out-of-the-country trip for everyone in the family, make sure to do it as soon as possible. Traveling together can have tons of benefits for your family. Your partner will surely appreciate your efforts for this interesting idea. At the same time, your kids will find it exciting to expose themselves to a new environment. It can also be fun for everyone to explore the culture and tradition of other countries. All you have to do is to file a leave for at least five days so that you can have sufficient time to spend with your family. Of course, you must also think of the budget to spend.

Have A Sunday Dinner Together

Are you aware that even a simple gathering for the weekend can already mean a big deal to your family? What you need to do is to find time to cook for everyone in your family. Gather them for an interesting evening of good food, great conversations, and amazing family time. The fact that you will be the one to prepare the meals will mean a lot for them. If you want to make the event more exciting, you can also consider watching movies after dinner. Michele L. Brennan, Psy.D., in an article for PsychCentral, explained that “Traditions are a cornerstone for happy families any time of the year.” Another option is to have a board game night with your kids. Do whatever it takes to paint a smile on the face of every person in your family. Remember that they deserve nothing but the best in this world.

Go On Camping

Another easy yet effective method of spending a great time with the entire family is to go on camping for the weekend. You can drive to a nearby campsite and spend the night there. However, this is only a good idea if you already have experience in camping. Take note that you will be bringing your children with you. As such, their safety must be your primordial consideration. If you are not sure how to complete a camping activity, it is best to learn how to do it first. Never put your family’s safety at risk, unless you are sure that you have the proper abilities to prevent any potential harm to them. “In summary, family time should be a fun and enjoyable way to raise healthy and happy children that love and feel loved,” board-certified child psychiatrist Gail Fernandez, MD explained.

Accompanying with promotions and achievements, it is quite common for individuals to second guess themselves. Questioning whether their success is well deserved or merely a stroke of luck. They would feel that they are playing a role and they are incompetent and not knowledgeable enough to handle managerial and top positions. These feelings of doubt, fraud, and incompetence are labeled as impostor syndrome. The term was introduced by clinical psychologists Pauline R. Clance and Suzanne A. Imes in 1978 (Eapsweb.mit.edu, 2018).

 

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Working for a firm that you no longer love or doing tasks for a boss that you despise can have adverse effects on your mental health. As Margarita Tartakovsky, M.S. said “Being in a job you hate can feel demoralizing.” Because of this, it is time for you to reconsider your employment for the company. As much as possible, learn how to prioritize your mental wellness above anything else. Do not make the mistake of staying at a job that can only increase the depression, loneliness, and stress that you feel. Take note that the longer you stay at a work that sucks, the harder it would be on yourself.

You Hate Your Workmates

Whether you like it or not, the truth is that your work colleagues can affect you in so many ways. As such, you need to take a closer look at the kind of relationship that you have with the people you work for. Are they helping or encouraging you to become a better person each day? Or are they causing you a tremendous amount of stress to the point that you no longer want to go to the office? Knowing the right answers to these questions can help you a lot in determining your place at the company. Do not be afraid to quit your job if it means cutting ties with these negative people.

Your Boss Does Not Appreciate You

Have you been giving too much time attention to your work, but your employer still fails to appreciate all the great things that you do? Are you tired of giving out the best performance but your boss still keeps on telling you that you are not good enough? If you answered yes to all these questions, then maybe it is time for you to quit your job. Remind yourself that you are a great and talented individual. As such, you deserve appreciation and kindness from everyone around you. Stop working for someone who does not see your true value. Work for a firm that sees who you are, your amazing abilities, and your great attitude towards the job.

Conclusion

You must stop making excuses for not leaving your job right away. As therapist Melody Wilding, LMSW said, “We often feel beholden to the expectations our parents or we created for ourselves, even if they are no longer productively serving us.” As already mentioned above, it is time to give yourself a favor. Get out of a toxic environment because it can have several adverse effects for your overall wellness. Learn how to walk away from something that does not add any value to your life. Remind yourself that you can always find a way to get another job. It is easier to deal with unemployment for the time being than feeling depressed.

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