A couple weeks ago I attended a women’s conference. One of the conference presentations was a panel discussion. The facilitator asked the panelists if they believed that work/life balance was a myth?
Here are my thoughts…
Having a perfectly balanced life is unattainable. Either work or life will take priority. With that said, it is possible to lead a mostly balanced life. The key is to recognize the warning signs when life is becoming severely out-of-balance, and take action to create more balance.
Warning signs may be subtle at first, such as tension headaches, indigestion, or difficulty sleeping. We often ignore the subtle signs, using the excuse that the symptoms will go away if we don’t focus on them. Unfortunately, ignoring the warning signs can lead to far more serious health problems, including heart disease, stroke, and some forms of cancer.
Poor sleep is often a casualty of an out-of-balance life. The number one reason individuals have difficulty going to sleep or staying asleep, is due to stress. Stress impacts sleep in the following ways:
- When stressed, the brain releases CRH, corticotropin-releasing hormone, which signals the pituitary gland to release the ACTH, adrenocorticotropic hormone. This stimulates the adrenal glands to release cortisol, the primary stress hormone. Elevated cortisol levels increase alertness, making it difficult for the body to relax and fall asleep.
- Stress reduces the functioning of the prefrontal cortex of the brain, which leads to racing thoughts, anxiety, and worry, which makes it challenging to quiet the mind for a restful night’s sleep.
- Stress activates the sympathetic nervous system, also known as fight or flight response. When triggered, heart rate and blood pressure increases, preventing relaxation.
- Chronic stress disrupts the brain’s regulation of circadian rhythms, which control the sleep-wake cycle.
- Chronic stress can shrink the hippocampus, which is critical for memory and emotional regulation. This can exacerbate anxiety and depression, which are often linked to insomnia or disrupted sleep patterns.
Other warning signs of an out-of-balance life may include:
- Increased irritability and mood swings
- Feeling overwhelmed
- Losing interest in activities
- Compromised productivity and mental clarity
- Neglecting self-care
- Strained relationships
- A lack of fulfillment but always busy
- Turning to unhealthy coping mechanisms, such as alcohol, excessive caffeine, and food
Once there’s awareness of an imbalance, steps can be taken to create more balance, by managing time, energy, and prioritizing self-care.
Strategies to restore balance include:
Setting Clear Boundaries
Say no to commitments that prevent you from focusing on more important priorities. A simple statement, such as, “I’m already committed,” will suffice. Don’t provide a dissertation or apologize for saying no.
Prioritize Self-Care
Schedule time for exercise, meditation, leisure activities, breaks, hobbies, etc. If it’s not scheduled, it won’t happen. Let others know when you’re unavailable. This helps you to maintain healthy boundaries.
Time Block
Schedule important tasks with tools that work best for you (ex: To-do lists, planners, or blocking time on your calendar). Avoid multitasking, as it generates stress and reduces productivity.
Delegate and Ask for Help
Delegate tasks that prevent you from focusing on what is most important. For example, outsource administrative tasks to a VA. Reach out to subject matter experts for support.
Limit Screen Time
Excessive screen time, especially on social media, can lead to mental fatigue and distract from important tasks.
Cultivate Healthy Relationships
Prioritize spending time with supportive, positive people who lift you up and inspire you to be your best self. Avoid spending time with individuals that drain you of energy.
Practice Gratitude
Start and end each day by reflecting on three things you are grateful for. These are the small, everyday things we often take for granted, such as savoring a morning cup of coffee, having accessibility to clean drinking water, and a comfortable bed to sleep on each night.
Align Your Life with Your Values
Identify what matters most to you in life (ex: health, family, faith, financial freedom). Living in alignment with your core values creates a sense of purpose and balance.
Let Go of Perfectionism
Perfectionistic tendencies are self-defeating and generate unnecessary stress. We are not perfect and never will be.
Practice Grounding Exercises
Whether it’s yoga, meditation, devotional reading, mental fitness techniques, or other preferred exercises, find tools that are grounding and reduce stress.
Sleep and Rest Well
Prioritize quality sleep by creating a relaxing bedtime routine and maintaining consistent sleep schedules throughout the week.
By intentionally applying these strategies, you can create more balance in your life and reduce the risk of burnout or stress.
