In March last year, days in the office were brought to an abrupt end as we were instructed to work from home (unless we weren’t able to or didn’t want to, or whatever the message was.) For many of us, that meant swapping suits for sweats and taking on the impossible task of finding a place in the house free of distraction. We assumed that without spending time commuting, socializing, or heading out to buy lunch, our work-life balance would improve.
Unfortunately, that expectation was far from reality, and it seemed that the always-on and ever-available work culture was more prominent than ever. Data from NordNPN found that workers had an additional two hours added on to their workday in the U.K, alongside France and Spain. Employees are singing in to check emails late at night, scheduling meetings earlier in the morning, and there has been a general blurring of work time and downtime.
For those who use overworking as a distraction from anxiety, it can be challenging to close your laptop, switch off your phone and stop working for the night. Especially at a time when we have quite literally nothing else to do in the evenings other than watch Netflix, some people find working the best way of keeping anxiety at bay.
However, it’s a vicious cycle, as studies have shown overworking is linked to mental health issues, including anxiety and depression, nutrition issues as individuals forget to eat or drink, and physical and emotional burnout. Some countries even have a word to describe the phenomenon. For example, Karoshi in Japanese translates literally as “overwork death.” So, it turns out overworking doesn’t help your anxiety but makes it worse. Here we share some tips to get your work-life balance in check and work-related stress at bay.
Make your phone your personal space
Try and delete all work-related apps from your phone, so it stays as your personal space. If you need to have emails on your device, then be sure to turn the notifications off. Those extra five minutes it takes you to reply won’t make a difference.
Set a routine
With the regular 9-5 very much out the window, you can find yourself falling into the habit of working at all hours of the day. Try to write down and stick to a routine, whether that’s waking up at the same time each day or actively deciding what time to finish work.
Define a workspace and a downtime space
Not all of us have the luxury of having a home office, but it’s essential to try and keep where you work and where you relax separate. Try and move into the kitchen, for example, to work rather than staying in bed (as tempting as it can be.)
Give yourself things to look forward to after work
Whether that’s a Netflix series you’re enjoying, a catch-up with a friend, or having a bath, having things to look forward to can help you resist the temptation to log back in after hours.
Avoid the work chat
There’s nothing worse than coming to the end of a long day, only to talk about work directly afterward. Keep the business chat to a minimum and shift your focus onto other things.
Go for a walk
Ever find yourself shutting your laptop, only to open it again five minutes later? Try and go for a walk or any other form of exercise directly after you’ve finished work to end the day on a good note.
Write to-do lists
If you’re susceptible to overworking, you’ll always tend to continue to do more even when you’ve finished your tasks. Try to write out a to-do list every morning and tick them off as you go. That way, you’ll feel a sense of achievement and won’t have the urge to keep doing more.
Read a book
Numerous studies have shown how getting stuck into a good book can reduce anxiety levels. Just make sure it’s not business-related.
Journal, journal, journal
If you’ve read my previous articles, you’re probably bored of hearing me say the word journal, but I honestly believe it is the technique that helps my anxiety most. A couple of hours after work, pick up your pen and paper and take some time to reflect on the day. Write out how you’re feeling, what’s playing on your mind, and anything work-related that’s getting you down. You’ll feel much better for it.
