The Covid-19 pandemic has brought about a new normal, especially for working professionals. It has triggered stressors in all areas and the majority of them have cited balancing work-life as one of the major contributors to this. The 24×7 ‘always on’ culture means there could be meetings any time of the day, wherever you are and the instantaneous response has become the norm. There are statistics to show that remote workers may be clocking in an additional 60 hours a month in the wake of the pandemic.
Hyperconnectivity and digital communication may have bridged many barriers but what they have also done is to wreak havoc on our personal lives. The outcome? Compromised productivity, information overload, constant distraction, and eventual burnout. Given how this situation is unlikely to change for the foreseeable future, the onus is on us as individuals to strike a balance and ensure that we do not compromise on our well-being and overall health.
Avoid multitasking
As per various studies, multitasking can hamper productivity and the quality of work. A better idea would be to focus on one thing at a time rather than having your feet in two boats at the same time. While smartphones mean that we have that constant urge to respond to an email or a message, it is important to cut off beyond a point. Setting some boundaries can help manage this constant conflict of being responsive always.
Breathe
Engage in some deep breathing exercises as they can help in increasing the body’s oxygen levels. This will further improve brain functioning, calm down the nervous system, cleanse the lungs and facilitate quality sleep. The 4-7-8 breathing technique, also known as “relaxing breath,” involves breathing in for 4 seconds, holding the breath for 7 seconds and exhaling for 8 seconds. This breathing pattern aims to reduce anxiety or help people get to sleep. Some proponents claim that the method helps people get to sleep in 1 minute.
Healthy food and exercise
The body and mind go hand in hand. When there is stress, it not only hampers the brain but also the body. This can be balanced by eating healthy food and getting adequate physical activity. Exercising releases endorphins that help in stabilising mood, improving sleep and increasing self-esteem. A healthy diet rich in fruits, vegetables and whole grains improves the immune system and counters deficiencies that lead to headaches, fatigue, stress and anxiety.
Demarcate your space at home
It is crucial to figure out how to properly work with other family members in the house. Given how there will be other responsibilities to juggle, make sure you have a dedicated workspace at home which is sacrosanct. Choose and allocate time for each task on your to-do list and in case you have meetings to attend, do so in a space that allows you to focus.
Let go of guilt
Guilt is a destructive emotion and can impact our health and well-being negatively. It is important to be realistic about what you have set out to do and understand that it may not be possible to manage too many chores together. Stop worrying about things that may not be in your control, give yourself a break and focus on the task at hand.
It is easy to get sucked into the constant work mode during this uncertain period. There is a lot to process when both work and living conditions are changing every day. While you may understandably be feeling unsettled at this time and focusing on how to improve work and the financial situation, the truth is that we all need a break from the routine every once in a while. Work and family are two integral parts of our life and must be balanced. Following these simple steps can ensure just that and pave way for better health.
The writer is a psychologist at United We Care.
