MANAGING STRESS and the work-life balance

MANAGING STRESS and the work-life balanceKirsten Samantha Balobalo and Ronn Reigie Mendoza

Work-life balanceWork-life balance is adjusting your day-to-day activities to achieve a sense of balance between work life and personal life. Some benefits of a healthy work-life balance include:

reduced stress levels, at work and at homegreater focus and concentrationhigher levels of job satisfactionthe opportunity to participate more fully in family and social lifemore time to pursue personal goals and hobbiesimproved health.

How to maintain good work-life balance?

Balancing the demands of a busy lifestyle is not an easy thing to do, but is best managed by regularly reviewing and assessing your priorities.

Here are a few ideas to help you strike a good work-life balance:Set goals around what you value highlyManage your time effectivelyreview job activities, priorities and success factorsCreate a boundary between balancing work and personal time-leave work at work where possibleBuild resilience and have a positive attitudeAvoid stress, mental exhaustion and burnoutfatigue affects your ability to work productivelyMaintain a healthy lifestylelook after yourself, eat well, sleep well and set aside a little time to exercise or pursue an activity that you enjoyEnlist a good support systemlearn to delegate, we all need a little help sometimesEnjoy your work.

What is stress?

Everyone experiences stress at some stage in their life. It is a way for us to know that something in our life is causing us concern and is affecting how we are thinking and feeling.

Stress is not always bad. In small doses, it can help you perform under pressure and motivate you to do your best, but when you are constantly running in emergency mode, your mind and body pay the price.

Signs and symptoms of stress

MentalTrouble thinking clearlyMemory problemsCant concentrateLow attention spanPoor judgmentAnxious or racing thoughtsConstant worrying

Emotional

MoodinessEasily upset or hurtIrritability or short temperAgitation, unable to relax or keep stillFeeling overwhelmedSense of loneliness and isolationDepression or general unhappiness

Physical

Tightness in musclesAches and painsHeadaches, trembling, sweatingNausea, dizzinessChest pain, rapid heartbeatLoss of appetiteLack of sleep, dreams, nightmares

Behavioural

Eating more or lessSleeping too much or too littleIsolating yourself from othersProcrastinating or neglecting responsibilitiesUsing alcohol, cigarettes, or drugs to relaxNervous habits (e.g. nail biting, pacing).

These signs and symptoms of stress can also be caused by other psychological and medical problems. If you experience any of these, it is important to see your doctoras they can help you determine whether or not your symptoms are stress-related.

Causes of stress

The situations and pressures that cause stress are known as stressors. There are 2 types of stressors:

external (where outside forces act on us)

internal (self-generated, we have some control over it).

External causes of stress

Major life changesWorkRelationship difficultiesFinancial problemsBeing too busyChildren and family.

Internal causes of stress (self-generated)

Inability to accept uncertaintyDoubtNegative self-talkUnrealistic expectationsPerfectionismLack of assertiveness.

How to manage stress Managing stress is about making a plan to be able to cope effectively with daily pressures. The ultimate goal is to strike a balance between life, work, relationships, relaxation and fun. By doing this you are more able to deal with daily stress triggers and meet these challenges head on.

Some strategies that can help you look after your mind and body, and in turn help you to better control behaviours that result from too much stress include:

Your bodyKnow your stress triggersRecognize early warning signs and symptoms and act on them to reduce stressPractice relaxation techniques or meditationEat a well-balanced, healthy dietExercise regularlyaim for at least 30 minutes every dayGet enough sleepaim for around 8 hours every night.

Your thinkingTry to worry less about things you cant control, and make plans for dealing with the things you can controlSet small, manageable and achievable goalsApply problem-solving techniquesidentifying the problem, clarifying its nature and map out options for dealing with itChoose to have a positive attitudeThink positively about yourself and your achievementsTake time out to visualize a calm and peaceful placeCompete against yourself, not those around you and aim for your personal bestDevelop, keep and use your sense of humor.

Your behaviorsPlan and organize ahead to allow enough time to get tasks doneUse 'to do' lists and set priorities to help you achieve your goalsBe open and honest with people, rather than hiding your thoughts and feelingsSeek guidance and support when you are feeling stressedCreate a balanced lifestyle for yourself and allow time for recreation and relaxationReward yourself when you reach your achievements and goalsLimit your intake of alcohol, caffeine and other drugs.

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Four Positive WORKPLACE ProcessesReformationMoving from negative talk to positive communicationAvoiding two sources of disrespectRelationshipBuilding trust and eliminating negativityMeeting the five needs that build positive work relationships

ReinforcementRewarding positive behaviorExtinguishing negative behaviorEncouraging fun in the workplaceResolutionApplying the 5 prerequisites to cooperationGetting others to do what you want them to doChoosing the conflict resolution style that gives you consensus and commitment

Four Balanced LIFESTYLE ProcessesFocusDoing whats most important rather than focusing on mistaken prioritiesManaging your time*Balancing work and familyConnecting with nourishing people and detaching from toxic onesFunChoosing re-creation instead of wreck-reationHoning your sense of humor to let go of stress

FitnessCircumventing 5 stages of burnoutMaking healthy physical choices that turbo-charge your energy levelEradicating 9 beliefs and behaviors that cause stress and imbalanceFeelingsMaintaining your self-confidence and positive attitude in changing and challenging situationsPracticing an attitude of gratitudeMoving away from useless Struggling and Quitting to useful Mastering and Releasing