As many people work overtime from home during the coronavirus pandemic, maintaining a healthy work-life balance has never been more difficult. But setting boundaries between work and personal time is important to your physical and mental health.
According to a new study published today in BMC Public Health, adults who report an unsatisfactory work-life balance are twice as likely to report poor overall health. The researchers analyzed the results of the 6th European Survey of Working Conditions, which included responses from 32,275 adults working in more than 30 countries.
The women surveyed had a slightly stronger association between work-life balance and health, although men were more likely to express dissatisfaction with the way their work adjusted to their lifestyles.
This study carried out by a team of German researchers is not the first to associate work behaviors with the quality of health. In a meta-analysis published in The Lancet in 2015, the authors found that people who work more than 55 hours per week have a higher risk of stroke compared to people who work normal hours.
Another study published in The Journal of Vocational Behavior looked at how work-life balance relates to mental health, as well as job and life satisfaction. In seven different cultures, people who reported a strong work-life balance were less likely to experience anxiety and depression.
While all the signs point to the importance of work-life balance, it’s often easier said than done. Insider spoke to two professional coaches about how to excel in the balancing act.
Set priorities by asking yourself what’s important to you
A common worker trap is overcommitment, said career and leadership coach Kathy Caprino.
“I call it ‘perfectionist overfunctioning’: doing more of what is healthy, appropriate and necessary and trying to get an A + in everything,” Caprino wrote in an email to Insider.
To avoid over-assuming, Caprino recommends setting clear priorities and honoring them. She suggests asking yourself questions like, “What do you care most about personally?” and “What will you regret not having done when you are looking back at the end of your life?”
“For most people, the answer to these questions is not ‘I would like to work harder,'” he wrote. “It’s more about connecting with others, physical activity, time in nature, experiencing more joy … etc.”
Schedule true breaks
So you have scheduled quality time, but your phone keeps ringing. Or maybe it’s hard to mentally disconnect when your workspace is in your living room.
Eefke Jansen, a career coach who specializes in work-life balance, says it’s important to really disconnect from your work when you’re taking a break.
“Not just spinning [your phone] quietly, literally turning off so he doesn’t get interrupted by that ringing in his pocket, “Jansen told Insider.” That allows him to quit his job, especially today when work surrounds us. “
This also applies to lunch breaks, Jansen said. Although you may be tempted to grab some food and eat in front of your computer, you’re actually more productive after a 30-minute break. Eating in another room or having lunch outside will help you end the day and recharge.
Take time to exercise
During these breaks, Jansen recommends doing whatever level of physical activity is comfortable for you.
“Exercising is very important to reduce stress because it takes out hormones to feel good, endorphins,” he said. “It also teaches the body not to overreact to stress.”
If you don’t want to go for a run, that’s fine: You can get similar benefits by going for a walk or doing other outdoor activities, Jansen said. Even better, active time can serve as an opportunity to be with family and friends.
Don’t feel guilty if you need to step back
Most Caprino professionals work in need and want more free time, but feel guilty or ashamed to ask for it.
But without the ability to step back, many people will work on their own to exhaustion or exhaustion, he wrote in an email.
“If we don’t speak up and stand up for what we need and want in our lives, and if we don’t stand up for the balance of our work lives with other efforts and non-work activities … our physical and emotional well-being often suffers from it.”
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