The Struggles of Finding a Work-life Balance

Work life balance is a term that we see thrown around quite a lot, yet so many of us struggle to maintain this balance. This is a common issue that comes up in my work with clients. This is because we live in a society that values and rewards productivity, and glamorizes ‘hustle-culture.’ We’re taught that if we don’t struggle, we are not working hard enough; we need to struggle to prove our worth. However, maintaining a work life balance is important in managing stress and preventing burnout; it is important for our physical, emotional, and mental wellbeing.  There is no magical formula for this balance, though. This is an on-going dance, where we constantly need to readjust based on the demands of our work and personal lives. Often things in our personal life can impact our performance and satisfaction with work. Likewise, work related stress can also impact our personal life, including our relationships and our ability to enjoy leisure time. I find it important to add that as a therapist and a woman of color, I define “work” to also include the unpaid, and often under-recognized, domestic labor. Work life balance is also important for individuals who do not have paid work.  

Factors that can impact work-life balance

Changes in your job

 This can include changes such as starting a new project, getting a promotion, being laid off, etc.  

Changes in your personal life

Changes in our personal life can include getting married, divorce, moving, having children, etc. We may feel so overwhelmed by the demands of these changes, that it may impact our ability to work. 

Sources of support: 

It is important to understand what support looks like at work (from bosses, co-workers, company, etc), and outside of work as well (partners, friends, family, etc).

Mental health issues 

Understand how symptoms related to your anxiety/depression/ adhd/ etc. may be impacting work, and in other instances, how work work related stress may be impacting your mental health. Our personal beliefs related to work and achievement can also impact how we prioritize work and personal life. 

Work Culture

In my work, I see that work culture is often overlooked by clients. Understanding the work culture of the organization/ company we work at can be really helpful in recognizing how our values are aligned with the companies’. Furthermore, understanding work culture can help us to recognize a toxic work environment.  

Financial Stress

With the looming threat of the recession and ever increasing expenses without the increase in salary to support it, financial stress may be the most important factor that typically tips the scales. If you come from a lower socioeconomic background or grew up with financial stress, this can impact the anxiety related to finances as well. 

How can Therapy Help? 

Our work, even domestic work, plays an important role in our lives. Parts of our identities are tied to our work and work spaces and it is important for many to feel satisfied and fulfilled with work. Therapy can help individuals to explore the impact of the different factors listed above, and more, and learn to manage time and stress, in a way that prioritizes their well-being. Some things that I work on with my clients, related to work-life balance includes:

Boundary setting: 

Having boundaries in personal and professional lives are not only beneficial for your relationships, but also important in helping to prevent burnout. Boundaries related to social media and electronics are also an important factor to consider. Over the last few years, with Covid, the work space has started to look very different than it used to be. Hybrid and work from home are becoming more commonplace, and while these changes definitely have their advantages, it can also be harder to have boundaries between work and personal spaces. 

Understanding Control

Part of managing stress includes understanding what factors you can and cannot control and change, especially in the work space.

Making space for self care 

In my work as a therapist, I see that when people are feeling overwhelmed by the demands of work and life, they often tend to compromise on leisure time, or self care. The National Institute of Mental Health emphasizes the importance of self care, as it helps to “manage stress, lower your risk of illness, and increase your energy” (Caring for…, n.d.). prioritizing self care is important in coping with financial stress as well. 

Maintaining relationships 

Often feeling overwhelmed with work can mean that we neglect our relationships. Relationships help to enrich our lives, and according to Northwestern Medicine, healthy relationships lead to healthier outcomes such as reduced stress, and even increased longevity (Fisher, 2021). 

Addressing personal experiences, beliefs, biases. 

In addition to the role of work culture, it is also important to consider the role of our identities in our experiences in the work space. This includes exploring the role of race, gender, age, SES etc. People of color, especially women of color, are more likely to experience impostor syndrome. Our experiences, beliefs, and biases can show up as perfectionism, fear of failure, and overworking to prove one’s worth in the workplace.  

References 

Fisher, S.D. (Sept, 2021). 5 Benefits of Healthy Relationships. Why Healthy Relationships Are So Important. Northwestern Medicine. https://www.nm.org/healthbeat/healthy-tips/5-benefits-of-healthy-relationships

Caring for Your Mental Health (n.d.). National Institute of Mental Health. Retrieved Nov, 2022, from https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health#:~:text=a%20mental%20illness.-,About%20Self%2DCare,illness%2C%20and%20increase%20your%20energy