With the increasing work loads, changing aspects of work with the introduction of technology and ever evolving stress; its become extremely important to create balance, manage time and use the right strategies to cope with stress. This article puts stress, burn out in context of Covid-19 and provides techniques that help in managing burn out and creating work-life balance.
Burn out
Since all of us are working from home, most of our work has been shifted to online modes. This might give us the feeling of always being online, which also means always being at work leads to an always-on culture; which can lead to burn out sometimes. Even when we are online for entertainment purposes, if someone from work or an important email is sent, even after work hours we tend to respond to them.
This always-on culture, has impacted sleep quality, has thrown off the work and life balance, increased stress levels leading to burn out and exhaustion.
Here are some tips: 1.Do not disturb mode: after working hours, make sure to keep your phone on the do not disturb mode. Not getting alerts can help in reducing stress. 2. Take short breaks: take short 15 minute breaks in between to do something you love away from your laptop and phone. This 15 minute rule even helps if have to go to office too. After office come home, freshen up relax do something that you love for 15 minutes and then do work if you have any. 3. Make a quick note: if you do get an email after work hours, make a quick note of responding to the email or some other work you remembered to do. You can make a note in your phone or on a post-it note, whatever works for you. 4. Send less email: research shows that people spend a third to half of their time in sending emails. This could result in increased work load and stress. Think if email is the right one for the job, if you are looking for a quick response call or text. Make sure your email is short and includes all the key words. Such things make it easier for you and other people. Long emails are hard to read, if there is a lot of matter just call and talk. 5. No phone rule: set a time when there should be a no phone rule to encourage time with your family like in bedrooms at the dinner table etc. This gets you your time off technology you have been at for most of your day and gets you time to talk to your family. 6. Short Vacation: If possible, take short weekend trips to some place you like in the city which relaxes you or somewhere out where you can take your mind off work and relax. 7. Boundaries and Limits: It is important to have boundaries and limits; till when you will work, till when you will be available to respond to queries etc. Time off is strictly time off until you get something that can't wait any longer.
8. Cope with stress: It is also important to use the right coping methods with stress. Usually time management techniques and planning your day with times allotted for both work, relaxation and family can help a long way in dealing with burn out. Usually with work related stress problem focused coping, emotion focused coping and social focused coping skills can be used. Click here for more on stress and coping.
Work-Life Balance Tips
1. Structure your time: with the huge routine change because of work from home, design and decide a routine now as well and stick to it. This really depends on the work you do. If it involves laptops sending emails etc. Select when and where you work. Keep your most important work during the time you are most productive and with less distractions. 2. Separate your work and family time: this is probably the most important. Set a time till when you will work and when your family time starts. Make sure you don't mix the two. Separating them will ensure you spend time with your family as well. 3. Communicate with your family and colleagues as to from when you will spend time with them and till when you will work respectively. It makes sure that your family will not disturb you when you work and your colleagues will not disturb you when you are offline as well. 4. Do not do over screen time: with our personal and work laptops and phones being the same, if you get a work email when you are off work it might push you to reply to it. Decide if it can wait till tomorrow, if not take time to reply to it but also set a time limit as to how long and stick to it. If you have to extend your work time limit that as well. If you are someone who overdoes screen time set up reminders and alarms as to when you should stop and adhere to it.
Tips On Remote Work Set-Up
1. Try and separate your work space and family space: separating the spaces could result in less distractions and disturbances. It could be in a separate room etc.
2. Try and set up a workspace area: like setting up a desktop etc. like at office. Of that's not possible at least sit in a separate chair comfortable to work for long hours and screen height that's comfortable.
3. Do not sit on the bed and work. It might make you feel sleepy especially on cozy winter days or even otherwise. Well, we are only human:).
4. Do not work in your pajamas all day. You might not have to get ready for work, but have a fresh bath and dress up if not formally. This helps with productivity as well.
5. Take breaks and sit in a well-ventilated room: it is difficult to be cooped up in a room for long hours so get some fresh air and take a break. Select a space that gets fresh air and sunlight.
6. Social media could be a distraction: so, only use it during a break and not otherwise.
7. Use different browsers for work and entertainment: Use different browsers for work related matters and different for entertainment; if you are listening to music or podcasts or on YouTube while working; especially when you have to share your screen. Just for security.
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