Dr Games has the following tips:
- Prioritise sleep, nutrition and movement in your everyday.
- Understand your short- and long-term goals – proper planning enables you to focus on those important tasks and not waste time on things of no or little value.
- Be flexible – in your thinking and your day. When things come up, assess their importance and adjust your schedule if necessary.
- Nurture your family/other important personal relationships.
- Work smarter not harder and know when to ask for help.
“Work-life balance will mean different things to different people because, after all, we are unique individuals who have different life commitments. As balance is a very personal thing, only you are able to understand the lifestyle that works best for your overall wellbeing and happiness,” she adds.
Grace proposes adopting the ABC PLEASE skill, developed by Dr Marsha Linehan, the creator of Dialectical Behavioural Therapy, to achieve work-life balance. She says it is a useful emotional regulation skill that can help to decrease vulnerability to emotions and burnout.
Here is a summary of what it involves:
Accumulate Positive Emotions: In the short term, do activities that are pleasant to you, that are possible in the moment. In the longer term, create positive changes in your life based on your true intention and design.
Build Mastery: Engage in activities that can build a sense of self-efficacy to combat helplessness and hopelessness. Create a list of your strengths at work, set a plan to develop these and speak to your supervisor if these strengths development can be aligned with a career growth plan.
Cope ahead of time with difficult situations: Rehearse a plan ahead of time so that you are prepared to cope skillfully with foreseen challenging situations such as preparing and practising for an important presentation, identify potential roadblocks to project processes and problem-solve ahead of time, engage supportive colleagues, requesting for help when you need it.
PLEASE:
Treat PhysicaL Illness: Take good care of your physical health by seeking medical attention when needed, taking medications as prescribed, using sick leave when you’re unwell and going for annual health checkups. Treat mental health as you would physical health and seek psychological help from a professional if you have difficulty coping.
Balanced Eating: Eat a mindful balanced diet without skipping meals even when you are busy, allowing indulgences in moderation.
Avoid Mood Altering Substances: Such as too much caffeine or alcohol.
Balanced Sleep: Make quality sleep a priority. Research has shown that people who sleep 4 or 6 hours perform on the same cognitive level as someone who has been awake for 48 hours straight. 7-9 hours is recommended for adults 18 – 64 years old. Set a sleep routine by setting an alarm for when you should go to bed.
Exercise: Cardiovascular exercise and resistance training have been proven to generate greater positive well-being and personal accomplishment and simultaneously reduces psychological distress, perceived stress and emotional exhaustion. Deep breathing and movement can alleviate the buildup of stress, induce calm and improve mental acuity.
Text: BALVINDER SANDHU/ Her World
