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Work-Life Balance With Achievement And Enjoyment

Finding work-life balance in today’s fast paced world is not a simple task.  If you are spending more time at work than at home, you could likely miss out on rewarding personal life moments.  Then again, when you face challenges in your personal life, such as caring for a young child or managing marital situations, concentrating on your job can be difficult.  If your job is overwhelming and exposes you to potential stress, then you may begin to feel pulled between the emotional needs of work and the emotional needs of home.  Whether the issue is too much focus on work or too little, when your work life and your personal life feel out of balance, stress – along with it’s harmful effects – is the result.

Work-life balanace does not mean an equal balance.  Trying to schedule an equal number of hours for each of your various work and personal activities is usually unrealistic.  Life is and should be more fluid and flexible than that.  Your best individual work-life balance for you today will probably be different for you tomorrow, as our priorities and goals shift and change.  The right balance for you when you are single will be different when you are married, and/or if you have children; also when you start a new career verses when you are retiring.  There is no perfect, one-size fits all, balance you should be striving for.  The best work-life is different for each of us because we all have different lives.

The first step to help create work-life balance is to recognize those people or activities that you value the most.  At the core of an effective work-life balance definition are two concepts – achievement and enjoyment.  Most of us what to achieve so that we move up the ladder of whatever we are working on.  Most of us also want to have enjoyment of life, which does not just mean happiness but also a sense of well-being and love.   Look at achievement and enjoyment as the front and back of a coin – you cannot have one side without the other.

How To Have Achievement and Enjoyment 

1. Identify Your Life Values – Create a list of what you find most valuable in your life.  This list could be a wide range of valuables from your partner, children, and family, the time you spend alone mediation or taking a yoga class, dinner with friends, to a special project at work that you a working on.

2. Evaluate The Importance Of Your Values – Compare what is on your list.  Some things will have a higher demand than others depending on the time and situation.  Know that this list will likely shift throughout different phases of your life.

3. Schedule In Your Values – Begin to work what you value into your daily or weekly schedule.  If it is scheduled into you calendar, it will likely be achieved with the added bonus of being enjoyed!

Focusing on achievement and enjoyment in every day life will help with balancing and getting the most out of your experiences.

 

 

Creating Work-Life Balance

This is an image that comes to mind for many when balance is mentioned – being on a tight rope with so many things to keep aligned so that you or nothing else falls.  In this post, we will discuss steps to take to view balance as a desirable state that produces a feeling of well-being.

Clarify Your Values – Many decisions are based on what we believe as being important to us.  Determine what you value, both in work and your personal life, by giving it worth, merit or importance.

Set Your Goals – Goals are based on your values and what we hold as important.  Goals should help give you focus.  A goal should be specific, measurable, attainable, realistic, and timely.  Make your goal specific and as detailed as possible by answering the six “W” questions – Who? What? Where? When? Which? Why?

Prioritize – By listing your goals on a to-do list in order of importance, you will be able to address the issues that need the most attention.  Consider time constraints, requests from others, and any consequences.  Know that you can always come back to this list to re-prioritize.

Be Flexible – Being flexible is important as priorities can often shift and change due to environment, circumstances or demands from our job, partner, children or friends.  Remaining flexible allows you to more easily reevaluate your values and/or goals.

Take Time For Yourself – Making time for yourself is extremely important because your health and sense of well being will have an effect on you reaching your goals and balancing your work and life.  Gift yourself the time to meditate, exercise, rest, and/or pamper yourself.  Your mind, body, and spirit will thank you for it.

Signs Of Burnout – Burnout can take place when you are under a lot of stress – emotional exhaustion, physical exhaustion, feelings of being overwhelmed, lose of interest or motivation, lack of productivity.  Learn to listen to yourself to really understand when you may be close to burning out and needing to take a break.  The earlier you recognize any of the signs, the better you can prevent and work on the issue.

Ask For Help – Do not be afraid to ask others for help!  Seek advice from your partner, friends, and other family members.

Remember that work life balance is always an on-going process, never a permanent state.  We are constantly making choices and those choices help determine whether or not your life is in balance.  If yours are aligned with what you hold most important and valuable, you will likely feel a sense of balance.

 

Tips for Managing Stress

In today’s ever so busy world, it is likely that we often find ourselves a bit stressed out.  Most of us are constantly juggling – partner, children, job, and so on.  Stress is the non-specific response made by the body to any order placed upon it. We experience stress as a predicable pattern of response the body makes to demands, opportunities, and/or changes.  Some of these factors may be positive or negative – however, the body does not differentiate between the two.  Stress is a natural response, affecting us physically, emotionally, and mentally.

There are external sources of stress as well as internal sources.  External sources include: physical environment (noise, pollution, harsh lighting), social interaction (dealing with other people’s moods, rudeness, bossiness), work related (overworked, tight deadlines), major life events (death, marriage, divorce, birth of a child, job loss, moving), and the everyday stresses (keeping on schedule, managing your family, traffic, misplaced keys/phone/wallet).  Internal sources include: lifestyle choices (lack of sleep, caffeine, over-commited schedule), negative thinking (self-criticism, overanalyzing), and personality traits (type A behavior, workaholism).

The ABC’s of Stress Reduction 

A – Awareness 
To identify the stressors and the events that trigger a stress reaction, as yourself these two questions – “what causes you stress?” and “how do you react?”

B – Balance 
There is a very fine line between stress and no stress.  How much can you cope before stress becomes too overwhelming?  What is your tipping point?  Can an intervention be made before the stress becomes unmanageable?  Answer these questions to see where you stand and see where you can become better balanced.

C – Control 
What can you do to help yourself combat the negative effects of stress?  Choose methods and techniques (below) that reduce the impact of the stressful event.

Active Relaxation Techniques

Progressive Relaxation
– Lie on your back and close your eyes.
– Really feel your body, sense the weight of your body, from your feet all the way up to the top of your head.
– Begin to consciously relax each part of your body while paying attention to your breathing.
– As you begin to relax, feel the energy of the stress sink into the ground below you.
– As you being to sink into the ground, feel the tension begin to slide off of you.
– Mentally scan your body to see if there is any place that is still tense, then consciously relax that place and let it sink into the ground.

Toe Tensing 
This activity will help draw out tension from the rest of your body.
– Lie on your back, close your eyes.
– Sense your toes.
– Now pull all of your toes back toward your face.
– Count to ten slowly.
– Now relax your toes.
– Count to ten slowly.
– Repeat the above cycle ten times.

Deep Breathing 
By concentrating on our breathing, deep breathing allows the rest of our body to relax itself.  It is a great way to relax the body and get everything into synchrony.  Relaxation breathing is an important part of yoga and martial arts for this particular reason.
– Lie on your back.
– Slowly being to relax your body. Refer back to the progressive relaxation technique mentioned above.
– Being to inhale slowly through your nose if possible.  Fill the lower part of your chest first, then the middle, and then the top part of your chest and lungs.  Be sure to do this slowly – over 8-10 seconds.
– Hold your breath for a few seconds.
– Quietly and easily relax while letting the air out.
– Wait a few seconds and repeat this cycle.
– If you find yourself getting dizzy, then slow down!
– You can also imagine yourself in a peaceful situation such as on a warm, gentle ocean (or another “happy place” that you would like to go to).  Imagine that you rise on the gentle sweeps of the water as you inhale and sink down into the waves as you exhale.
– Continue this breathing technique for as long as you like until you fall asleep.

When you find yourself stressed to the max, remembering to practice these active relaxation techniques will help to un-stress you and get your life back into a place of balance.

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Cultivating Balance

This is an image that comes to mind for many when balance is mentioned – being on a tight rope with so many things to keep aligned so that you or nothing else falls.  In this post, we will discuss steps to take to view balance as a desirable state that produces a feeling of well-being.

Clarify Your Values – Many decisions are based on what we believe as being important to us.  Determine what you value, both in work and your personal life, by giving it worth, merit or importance.

Set Your Goals – Goals are based on your values and what we hold as important.  Goals should help give you focus.  A goal should be specific, measurable, attainable, realistic, and timely.  Make your goal specific and as detailed as possible by answering the six “W” questions – Who? What? Where? When? Which? Why?

Prioritize – By listing your goals on a to-do list in order of importance, you will be able to address the issues that need the most attention.  Consider time constraints, requests from others, and any consequences.  Know that you can always come back to this list to re-prioritize.

Be Flexible – Being flexible is important as priorities can often shift and change due to environment, circumstances or demands from our job, partner, children or friends.  Remaining flexible allows you to more easily reevaluate your values and/or goals.

Take Time For Yourself – Making time for yourself is extremely important because your health and sense of well being will have an effect on you reaching your goals and balancing your work and life.  Gift yourself the time to meditate, exercise, rest, and/or pamper yourself.  Your mind, body, and spirit will thank you for it.

Signs Of Burnout – Burnout can take place when you are under a lot of stress – emotional exhaustion, physical exhaustion, feelings of being overwhelmed, lose of interest or motivation, lack of productivity.  Learn to listen to yourself to really understand when you may be close to burning out and needing to take a break.  The earlier you recognize any of the signs, the better you can prevent and work on the issue.

Ask For Help – Do not be afraid to ask others for help!  Seek advices from your partner, friends, and other family members.

Remember that work life balance is always an on-going process, never a permanent state.  We are constantly making choices and those choices help determine whether or not your life is in balance.  If yours are aligned with what you hold most important and valuable, you will likely feel a sense of balance.

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