Work/life balance

life balance

CBT For Work Life Balance 

A Positive Work Life Balance

Work is a fact of life for most of us, taking up a large proportion of your waking time. However, it is only one part of your life and is part of the bigger picture that makes up your personality and happiness. If you are unable to achieve a balance between work and other elements of your life – family, friends, travel and relaxation for example – it is likely to have an adverse effect on your health, wellbeing and mood.  We can help ensure that both employers and employees are educated to understand this and that steps are taken to maintain this balance in the face of the inevitable pressures of daily life. For more information and details of how we can help

How to Create A Postive Work Life Balance

Trying to balance our work and personal lives can be a challenge. There are constant demands all around us from both, and it can be hard to draw the line, especially with lots of us now working from home for the foreseeable future. When and how do we draw a line with work when we are working from the dining table or spare room? How do we not check our email when the computer is right there? Below are our tips on how to make sure you have an even work-life balance in your life to get the best out of both worlds. Look at ways on how to stop being a workaholic.

1 Find a Job That You Love

If you are in a job that you love then you enjoy getting up in the morning and you are happy working, you work for a company or person that you are happy with and it makes your day more enjoyable. If you work in a job that you don’t love this can have a massive impact on your personal life. You will not want to get out of bed in the morning, and you will find that it affects your mental health. This is not a way to create a positive work-life balance. So think about your job, is it one that you love? Or is it time for a change?

2 Accept That There Is No Perfect Answer

In your mind, you might imagine that a perfect work-life balance is having a productive workday and then coming home to have an enjoyable time with your loved ones. The truth is, although this is what may seem ideal, it isn’t always what is possible. It may be that some days you might focus more on work and then other days you may prioritise family time. Don’t try to have a “perfect” schedule, try to have a realistic one.

3 Don’t Be Afraid to Unplug

Shutting off from the outside world can allow us time to recover from work and life stresses. For example, instead of tackling a work task, maybe read a book/magazine. Taking time to unwind is essential to success and when you return to work you will feel more energized and ready to tackle your tasks.

4 Set Work Goals and Priorities

Try to implement time management strategies, study your to-do list and cut out tasks that have little value. Think about when you are at your most productive during your working day and try to set that time to complete larger more difficult tasks. Checking your emails frequently is a waste of time that will detract from your productivity. Having a good structure for your day will then result in more free time for your personal life. Set your goals and priorities (and try to stick to them!)

5 Set Clear Boundaries and Work Hours

Overworking can cause all of us to eventually burn out. It is essential that you specify the hours you will and won’t work, otherwise you will find yourself on your phone in the evening and somehow answering a work email, or responding to a colleague about a problem when it is your weekend/holiday. Try turning off your email notifications if they come through to your phone. It is also important that you explain these boundaries and your working hours to your team members and managers so that they understand the times when you are not accessible and they respect that.

6 Make Time for You and Your Loved Ones

It is important to remember that although your job is important, it isn’t your life. Before you got this position or role, you were an individual with hobbies and loved ones, and it is important to remain that person. You should ensure you still make time to do things that make you happy, whatever that is! It may seem silly to plan in a walk with your children, or a date night evening with your partner, but if you don’t take action or make a change, things will stay the same. You have control of your life and time, and you should not neglect your personal relationships. 

7 Prioritize Your Health

You and your overall physical, emotional and mental health should be your main concern. For example, if you need talking therapies for anxiety and depression, make sure you fit them into your calendar, even if that may mean having to leave work early once in a while. For some people who are battling a chronic illness, don’t be afraid to call in sick on your tough days. Putting your health first doesn’t mean taking drastic measures, it can just mean daily meditation or small amounts of exercise. If it all gets too much, what to do when you feel overwhelmed.

8 Take a Holiday

Now, in the current climate, this is a hard one as travel is restricted. But a holiday doesn’t have to mean an expensive holiday abroad, it could be just a few days off at home to spend with family. Whether your vacation consists of a one-day staycation or a two-week trip to Thailand (when allowed), it’s important to take time off to physically and mentally recharge.

9 Make Your Workspace Work For You

Again, with lots of us working from home at the moment, we need to make sure that the area we are working in is right for us. Ensure you have a suitable desk or chair to allow for comfortable working time. Possibly invest in a keyboard or mousepad that offers wrist support to prevent RSI.

10 Take a Break Throughout the Day

It is essential that you set aside time during the day where you will take a break. You might not have time every day to get up and leave your desk for a tea or coffee, but ensure you have a lunch break. Try to get up from your desk or workspace to do this to ensure it is a proper break from work, even if it is only for 30 minutes.

All clinicians at Oxford CBT practice Cognitive Behavioural Therapy, or are Psychologists, providing evidence-based interventions and support for a range of issues for both young people and adults. If you would like to book an appointment you can do so on our online booking portal. If you have a question please get in touch via our online contact form or call us on 01865 920077.

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