![How To Reclaim Your Work-Life Balance During COVID-19 [Part 2]](https://images.squarespace-cdn.com/content/v1/590dee1ee3df28458372eadd/1596218008010-024LGSM6EBN3ZOYGS7NC/nathan-riley-9q3I8XhesQI-unsplash.jpg)
A lot of people are having difficulty finding a balance between work life and personal life when operating both from the same space. As working from home continues for most due to COVID-19, this ever-looming concern becomes more and more apparent. While most people did not expect to work from home for this long, it is likely to continue for a longer period of time. As a mental health professional, I list some tips that i tell my clients which can also help you make it through this difficult time.
Before reading the tips below, check out Part 1 of How To Reclaim Your Work-Life Balance During COVID-19.
Anchor Therapy is a counseling center in Hoboken, NJ with psychotherapists specialized in helping children, teens, adults, and couples with anxiety, depression, relationship issues, trauma, and life transitions. Anchor Therapy is accepting new clients and is now providing telehealth (video/phone) sessions to residents of New Jersey and New York.
Set Reasonable Daily Goals:
Sometimes we fall into the habit of not focusing on just what needs to be done on a day to day basis. Do you catch yourself thinking of what your to-do list is for the day, and yet that list then spirals into work, personal, and further into the entire week? This is an easy way to overwhelm yourself unnecessarily. A great way to begin to combat this issue is to set daily goals that are reasonable and within your capability for any given day.
Approach the day with a plan and set expectations. Sure, you can’t always account for work emergencies, sudden needs of your children, and anything else that may come in your path. The thing to remember here is that you will need to reassess your daily plan incrementally. Midday, consider what you have accomplished and triage what is left to do. Finally, thoughtfully consider what can actually be completed, within your working hours, and what can wait.
Practice self-reflection in addition to self-evaluation. Often in my sessions I will hear clients negatively evaluating themselves far more severely than they experienced when working in the office. There are enough pressures in the current state of our world, and being flexible and kind with yourself is a true must.
Don’t just focus on what’s left, take time to review all you’ve already done.
If you feel unproductive, step away and think about what is holding you back.
Consider ways to address the problem, but if there is no solution in the moment, it may be time to step away from that problem and reassess it later.
Take Breaks and Step Away from Work:
In the office there were moments of time where you would have space away from your work environment. Whether it was something as small as walking to refill your water or go check in on a peer, it created space for much needed mental breaks.
Eat a proper lunch. Lunch breaks are much more than just a quick meal to get you through the day. It adds to your structured schedule, provides energy and sustenance for your day, and gives you a much needed break from the stressors of work. Set aside a lunch time for yourself, step away from your work space and phone, and let your mind and body recharge.
When you find yourself feeling overwhelmed and unproductive, allow yourself the time for a short 10-15 minute break to recollect your thoughts and refocus your mind.
Sometimes something as simple as a walk around the block, a quick stretching routine, or break to just “be” are imperative to feel the boost of energy needed to get through the day.
Create Personal and Family Boundaries:
Finding a balance between your work and home life needs to be a personal and family compromise. The experience of being pulled between both parts of your life at the same time is a big barrier to finding a healthy balance. Not only is it hard to consider how to accomplish this task, but it’s hard to silence the inner voice of guilt and anxiety when feeling overwhelmed.
Define Rules with Your Family: Stress management is not just a priority for you, but for the whole family. When you feel balanced and calm, your kids will be able to model from that example and learn how to find balance themselves. Sit your family down and have an open discussion around your needs for the day, boundaries for asking for help when you’re working, and what is expected from each member of the family. This will take a lot of honesty, compromise, and planning.
Meal plan as much as you can so you don’t feel the pressure of preparing each meal while focusing on work.
Review daily chores and find what works for everyone.
Create new rules based on the boundaries you need to feel productive and focused during working hours.
Limit Work Outside of Work Hours: Depending on your job and role within that job, this is pivotal to recreating a separation from personal and professional time. While helping people make these adjustments in my work as a therapist, I have heard time and time again that there is an added pressure to keep employers happy and show them your value. Of course, this is an understandable concern in uncertain times. Yet, there needs to a limit to this belief. If you are answering messages and checking emails late into the night, that same stress and anxiety will continue to grow and feel engulfing.
Set a time of the day where you will officially unplug and hold that boundary.
Whenever possible, let those you work with know when you are no longer available.
When you are with your family, leave your work, electronics and work-related thoughts at your desk.
Try a guided meditation
Practice mindfulness
Work on being present when with your family
If there were goals you did not accomplish as expected, forgive yourself and set new expectations for the following day.
Self-Care is a MUST:
You’ve heard it before and you will hear it again, self-care is crucial to finding a balance at home. The world has thrown a lot your way over the past 6 months, and it is very normal to feel some anxiety and depression during this time. A great way to combat the worried and uncertain thoughts mixed with the feelings of isolation and lack of control is a re-focus on self-care.
Practice Self-Care Daily: Self-care can be anything that focuses on what you need and what helps you feel positive about yourself. Don’t just practice self-care in times of stress, but make it a regular part of your daily life.
Think of what you did before that made you feel centered and present in your life.
Take care of yourself by eating full meals, drinking water, and taking time to be still when you can.
Try a daily mindfulness or meditation exercise to quiet those anxious thoughts
Take a music break, watch your favorite show, choose something that you enjoy for the sake of it.
Exercise: Sometimes, even with the best of intentions, finding time to exercise seems impossible and out of reach. Start slow with a daily walk, stretching routine, or 15-minute workout. Exercise helps to regain a sense of control and provides endorphins needed to fight off daily stressors. Even a short 15-minute guided workout or yoga routine will help you to feel more productive and clear-headed during your day.
There is a lot going on right now, and the future can seem uncertain and chaotic. No one is immune to feeling worried or unsure of what will come next. In order to feel secure and functional in your day to day life, finding a balance goes a very long way. While the above techniques and recommendations are a great place to start, even that can feel overwhelming at times.
Whether you’ve tried all of the above or are just getting started and need a little help, therapy is a great resource in finding support through these trying times. Therapy can help you to reduce those non-stop worried thoughts and regain a sense of control in your daily life. The psychotherapists at Anchor Therapy are trained to help you through a wide range of issues that are preventing you from finding the balance you need.
If you’re looking for help from a professional counselor to assist you in making these positive changes in your life as you continue to work from home, reach out by filling out the form below. We have psychotherapists specialized in helping a lot of clients with their adjustment to being at home more than they are used to.
Lauren Mandelbaum, LPC, NCC, CCMHC
is a licensed psychotherapist practicing in Hoboken, New Jersey. She specializes in helping teens, adults, and couples with anxiety, depression, relationship issues, and life transitions through counseling. Lauren can help NJ residents through telehealth (video/phone) therapy sessions as well.
