Achieving Work-Life Balance

Even though we all know what it means, the concept of work-life balance tends to be more myth than reality. Women in particular struggle with societal expectations, chief among them serving as a primary caregiver to children or aging parents. Challenging workplace dynamics can add another layer of stress. Constantly juggling roles and managing the needs of others can lead to health issues like fatigue and insomnia. And when those issues lead to full-blown exhaustion, women are more likely to isolate, which can lead to anxiety and depression. 

To achieve work-life balance, it’s important to acknowledge the unique challenges that women face and prioritize self-care, which includes seeking support. Many women are highly capable individuals who don’t value their own needs as much as the needs of those around them. Often, they know that getting good sleep, eating a healthy diet, exercising and enjoying hobbies are important for improving health and finding balance. But they don’t know where to start.

Beginning With Breath

Sleep is often an issue, and it’s a great place to start. While getting a good seven to nine hours of sleep is ideal, there’s no quick fix for a significantly dysregulated sleep pattern. Breathing practices, which are simple and easy to fit into even the busiest day, are a gentle method with evidence-based results.

Try simple one- to-two-minute break several times a day using a 4/7/8 breath cycle. The process of inhaling for a count of four, holding your breath for a count of seven and exhaling for a count of eight has been shown to improve focus and cortisol levels. Exhaling longer than inhaling allows your body to slow down and disengage from the “fight or flight” stage.

Short breaks during the day also can increase your productivity and improve working memory. They help us to move more seamlessly from one idea to the next. Imagine reading this article without punctuation, indentations or spaces between paragraphs. Many of us are living life like a never-ending paragraph.

Getting a Boost

Asking for support can also feel challenging. “But everybody’s stressed,” is something we often hear. “How can I ask someone else to take on my burden?” 

When you need support, you can ask for it directly without assuming the answer will be no. Be specific about the tasks you need to delegate to family, coworkers or friends. By not asking, you’re starting with “no” without creating space for possibility.

Many women don’t want to be seen as not being able to “hack it.” The truth is many women are doing more than their fair share without asking for help or drawing a boundary. Engaging in open and honest conversations about stressors and challenges can help to alleviate feelings of isolation and foster a sense of connection and understanding with those close to you.

Give Yourself Permission

It's important for women to reassess their priorities and adjust their lifestyles to prevent burnout. Learning to say no to additional responsibilities and practicing self-compassion are essential for sustaining good health as well as preserving mental and emotional well-being. By taking proactive steps to address burnout and prioritize self-care, woman can improve their well-being and regain a sense of vitality and resilience.