When it comes to our work life balance, we don’t often experience the flawless versions that you might see on the cinema screens. And we might not experience the truly out of sync versions either. In reality, work life – whether it’s in balance or not – looks different for everyone. It can peak and trough over time. Sometimes you have it in good balance, and sometimes you don’t.
But the fact is your mental health and work life balance are inextricably linked. And when they’re out of sync it can really impact your wellbeing. Whether you’re stressed from your day job, discouraged about missing yet another soccer game or simply finding that you have no time for yourself, your work life balance greatly impacts your mental health. And it can also affect the people around you.
Being able to manage your mental health and work life balance is a fundamentally important skill. But how can we take work life balance from being a mythical concept to a reality?
What is work life balance?
To put it simply, work life balance is the ratio of your time spent on work compared to the time spent on life. This means the division between your working hours and the time you spend doing everything else – things like exercise, hobbies, personal care, socialising and even sleep.
If you are achieving a healthy work life balance, it would feel like you have time for activities outside of work. You probably feel mostly content and in control.
But if you have poor work life balance for a prolonged period of time, the juggle may be overwhelming. You might feel like you rush all day, with no time to do anything properly.
Working long hours is the key reason for poor work life balance. But a job that drains all of your energy and creates excess stress that filters into your everyday life, can also cause issues.
Long working hours can be a problem here in Australia. According to the Organisation for Economic Co-operation and Development’s (OECD) Better Life Index about 13% of Australian employees work ‘very long hours’ in their paid jobs. This is above the OECD average of 10%. And according to experts cited in the ABC, we have a worse work life balance than even United States. That doesn’t even include all of the unpaid overtime many of us contribute each week.
How does a poor work life balance affect mental health?
Mental health and work life balance are closely intertwined. A poor work life balance can lead to:
- More stress: Working longer hours means you have less time for hobbies, exercise and leisure activities that help you to unwind and reduce stress.
- Loneliness and isolation: You spend less time with your family and friends, which can lead to relationship issues and feelings of loneliness and isolation.
- Physical health issues: Less time spent exercising can create health problems. And to make matters even worse, longer working hours can often lead to poor food choices. We don’t feel great when we’re not looking after ourselves.
- Exhaustion: Feelings of overwhelm and sleep deprivation can in turn lead to lower levels of productivity and poor performance at work. You may have a loss of focus, poor memory and trouble staying in the present moment.
- Mood issues: Poor work life balance for a prolonged period can often lead to feelings of stress, overwhelm, anxiety, fear, irritability, agitation and depression. When we are under pressure, we are likely not the best versions of ourselves.
- Burnout: Having poor work life balance can also lead to burnout – a state of complete mental, physical and emotional exhaustion.
52% of Australians feel that they have a poor work life balance. That means that about half of all Australians are struggling with some or all of the issues above. So, what can we do about it?
How can you improve your work life balance and mental health?
Improving your work and life balance can be a bit tricky, but making small steps is important. Here are some ways to start:
- Set limits: Setting healthy work boundaries is the first step towards empowering yourself to achieve a healthy work life balance. If the hours you are hired to work do not match up with the hours you actually work, it may be time to chat to your employer. Discuss your concerns and see if you can negotiate a happy medium. Define set working hours that you are happy with and stick to them as much as possible.
- Disconnect: If you find yourself tethered to your work phone even in your non-work hours, it’s time to create a better strategy. Can you turn off notifications after work? Put your phone on silent? Set an autoreply for work emails that you will respond the following morning? Tech anxiety must be taken seriously.
- Try time-management strategies: Brainstorm ways you may be able to save time at work, to reduce your overtime hours. Could a software system or app help with some of your duties? Are there any employees or interns you could delegate some of your less-demanding tasks to? There are many great project-management programs and other forms of tech out there that can help to streamline tasks and boost productivity. Your colleagues and teammates may have further suggestions.
- Invest in your relationships: Reconnect with your loved ones. Spend quality time with your family. Make time for healthy friendships. Not only can they lend an ear to your worries, but they can also help to pull you out of the working zone and have some fun.
- Prioritise mental health: If you are battling stress, overwhelm, anxiety, depression or any other mental health challenge, take it seriously and seek help. There are many phone and online services available, including a lot that are free of charge. Our team is here to help as well. Remember that you are never alone.
- Seek expert guidance: Everyone’s situation is different, so personalised guidance from a qualified psychologist might help you to find the right strategies for you. Online therapy may be the perfect option for time-poor workers.
- Reclaim your identity: What did you used to love when you didn’t spend all your time working? Pursue hobbies and interests that light you up inside. Block out chunks of time in your calendar, as you would for a work meeting. This will help you to take the commitment to yourself seriously.
- Take a holiday! Studies have found that many of us are not taking our annual leave. We know this can be incredibly awkward to raise with your employer or an already-overstretched team, but we all need breaks to avoid burnout. It is vital for the health of you and your workplace that this balance is achieved.
Young Minds network is here to help wherever we can whether it’s concerns about your mental health and work life balance, or something else altogether.
If you need additional help in person or online therapy may be able to assist you. Make an appointment request here. Or call us on: (07) 3857 0074.
Author: Di O’Malley – Founder and Managing Director of Young Minds Health and Development Network, and Counselling Psychologist.