HOME Work-life balance prevents burnout

Work-life balance prevents burnout

Every one of us has a fixed amount of energy to use each day. How we distribute this energy between the main components of our life (e.g. work, rest , family and leisure) influences our work-life balance.

We all have a fuel tank with limited fuel

If we put too much energy into work, too little energy into rest, family and leisure, and if we do it for too long, our wellbeing will suffer. Our health suffers, and our family and relationships suffer. We may be on the road to Burnout!

Balance involves giving appropriate amounts of attention/time/energy to the important aspects of our life and often this needs to be flexible in order to deal with life’s natural challenges. Sometimes we need to work a bit harder, and sometimes rest a bit harder.

As we are all different, we will also have different balance needs and we discover this with experience and self reflection.

Recognising burnout and imbalance

Signs of burnout and imbalance include the following and may be either a result of being off-balance or an underlying cause of imbalance:

Decreased energy, motivation, flexibility
Increased stress, frustration, worry
Withdrawing from others
Getting overly involved in work
Negative attitude towards work, people or self
Changes in general health and performance
Lifestyle habits – increased smoking, drugs, caffeine, fast foods and reduced activity

Over time, these reactions can impact on the health of our heart and immune system leading to an increased risk of burnout and lifestyle diseases (i.e. heart disease, obesity, ulcers, diabetes, and some cancers).

Preventing burnout

Keeping balanced requires self management.

Because life challenges, work load, other people and our own standards can pull us away from balance we require effective self and people management skills to build and maintain balance including:

Self awareness, (what’s needed)
Time management (managing the load)
Goal setting (what needs to be different)
Problem solving (removing the obstacles)
Stress management (managing pressure)
Assertiveness and saying no (managing others)

Components of balance

Personal development – identity, self esteem, learning and stimulation
Social – family, friends, groups, teams
Work – paid, voluntary, home duties, study
Spiritual – values, beliefs, religion, meaning
Heart and mind – managing emotions and thinking: stress, worry, joy etc
Physical – exercise, sport, activity, diet, health
Relaxation – leisure, rest

Benefits of balance

A lifestyle that balances these activities will increase our personal health and wellbeing via the following avenues:

Reduces stress and prevents burnout
Stimulates the immune system and promotes recovery from illness
Increases sense of happiness and wellbeing
Provides perspective
Increases physical health, energy and motivation
Increases self esteem, self development, productivity and flexibility
Provides social support and connectedness

Balance blockers

Balance is often blocked by the following, all of which can be managed with effort and assistance:

Lack of motivation
Running out of time and energy
The load on our plate (and responsibilities)
Lacking assertive time management skills
High levels of stress or illness
Thinking negativity, e.g. ‘I can’t say no’
Unaware that there is imbalance – can’t see it
Life happens – unexpected critical events

Tips for getting balanced

Make balance a priority and commit to it – make it a change that you want!
Make time to reflect on your life and balance needs
Make note of where your energy is going (actual balance) and decide on how you would like your life to be (ideal balance)
Make plans to achieve balance by setting reasonable goals and removing obstacles
Start small by adding enjoyable activities back into your day or week and reward yourself for gains made
Stay focused and motivated by getting others involved in your attempts to balance and by making dates, reminders and other changes to your routine that support your plans

Tips for work (paid voluntary, home duties, study)

Know your role and responsibilities – expectations
Accept your limits (time, energy, skills) as a natural part of working life
Take proper breaks to relax or energise
Manage your workload by prioritising, and when appropriate, by seeking assistance or delegating
Slow down – your inbox will never by empty
Talk to your colleagues – shared problem solving brings other options and support
Seek good advice and ‘perspective’ by asking helpful questions such as – ‘what is the best step to take here?’

Learn to say no to things that are not ‘essential’
Cultivate a sense of humour, creativity and fun at work (and use appropriately – politically correct)
Think ahead and set achievable goals
Maintain your interest and curiosity in your work and others; stay fresh by looking towards what could be learnt or done differently
Focus on the positive aspects of your work and personal life. Record and remember these often.
Learn to accept what you cannot change; take positive steps to change what you can

Personal development

Make time for yourself to reflect on your achievements, strengths, goals etc.
Take up a new hobby or interest
Try a short course at uni or TAFE
Talk about people, the world and your thoughts on life
Listen to what others have to say

Heart and mind

Accept that you will experience a full range of emotion and learn how to express this appropriately
Get to know your personal signs of stress
Prevent stress from creeping up – develop a personal daily/weekly plan/habit to stress management
Learn how to use breathing and other techniques to relax (bath, massage, read, music, hobbies)

Control negative thinking (worry) by rationally reviewing each situation. Ask yourself, ‘What would I be telling a friend in this situation to help them?’
Take one situation at a time – sit down and problem solve the best approach and plan positive and assertive approaches to interpersonal stressors
Be reasonable – practice what you preach; take good advice; check if your attitude is helping or hindering you; look at the glass half full versus half empty
Nurture positivity – read positive literature, share something positive, watch positive movies

Tips for physical wellbeing

Regular activity and exercise (walk, swim, ride, sports) improve general and heart health, increase energy and concentration
A healthy, balanced diet provides excellent stress buffering. The Heart Foundation recommends following the Kellogg’s cereal box healthy eating pyramid!
Reduce your intake of caffeine/nicotine/alcohol/drugs
See your GP, dietician, exercise physiologist etc.

Tips for relaxation

Make a list of pleasant activities and do more of them – e.g. movies, reading, music, massage, time with pets
Make time for rest and ensure a healthy sleep pattern
Try to reduce intensity – don’t book yourself full!

Tips for your social self

Spend time with children, family, friends and people you like and get involved with social activities regularly
Add more fun and play to your life – games and parties
Build a support network in your friends and family for talking and sharing regularly – reduce isolation

Tips for your spiritual side

Take time to clarify and discuss your values, beliefs and the meaning of life!
Discover more of you; try new/different things, try meditation, church, interest groups, adventures etc
Make efforts to see and develop your personal ‘bigger picture’ of life