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Photo courtesy: University of Maryland Medical System
How to Create a Healthy Work-Life Balance
W
e take time off for our
physical health, but what
about mental health days?
According to researchers, people
who have a positive work-life
balance are more productive
at work and experience fewer
symptoms of anxiety and
depression.
and satisfying life. It’s not just a
personal benefit but contributes to
the overall health and success of
organizations,” said expert Jennifer
Redding, LCSW-C, Executive
Director of Behavioral Health
Services at University of Maryland
Upper Chesapeake Health and the
Klein Family Center.
What is Work-Life Balance?
Here are some of her tips for
finding balance:
There isn’t a technical definition
for work-life balance, but in broad
terms, it’s a separation of your
professional and personal lives.
A poor balance zaps energy and
increases stress, decreasing your
job satisfaction. There are steps
you can take to maintain a healthy
work-life balance, including leaving
projects at the office, avoiding
work emails at home and being
intentional with your time.
“Work-life balance is important to
well-being as well as maintaining
career success, fostering a fulfilling
Ask for help. If you are
overwhelmed, it’s okay to ask your
coworkers or manager for help.
Take breaks. Some people might
feel guilty taking breaks during the
workday, but breaks can actually
boost your productivity and focus,
increase job satisfaction and
relieve stress. Try taking a brief
walk around your office or building
2-3 times per day or practicing
mindfulness or meditation.
Redding recommends using one of
the many available apps “that make
it easier to clear your mind and
ground your senses before tackling
the next task.”
Pay attention to how you
spend your time. Procrastination
increases your stress and can make
you feel overwhelmed. Make a todo list every morning and prioritize
how you spend your time. You can
also try setting a timer for your
tasks so you can stay on schedule.
“Many people swipe through social
media as a distraction from work;
however, research has shown
that this is not always helpful for
improving your ability to focus and
attend to details needed for work
assignments,” said Redding.
Set communication boundaries.
Don’t check your work email when
you’re not on the clock. Doing so
can lead to burnout. Unless your
job requires you to be on call 24
hours a day, your email can wait for
the next workday.
Take a mental health day.
Mental health days decrease
stress and lead to more focus and
productivity. If your company
doesn’t provide mental health days,
use a sick day or paid time off.
Schedule alone time. It’s okay to
tell your friends and family “no” in
order to disconnect and recharge.
Turn your phone off and spend
some time doing something that
relaxes or recharges you. Redding
recommends taking a short hike,
exercising, or reading a good book,
for example.
Talk to a professional. If you’re
having trouble maintaining a
healthy work-life balance and it’s
impacting your mental health, seek
out mental health services from a
licensed provider.
For more information and
tips on health and wellness,
visit health.umms.org.