Resources for Workplace Wellbeing

Work-life balance is a highly discussed topic in the workplace. It is the act of balancing work responsibilities and other life responsibilities with minimal stress.  Although work-life balance seems elusive, it is attainable through good management practices, effective communication, and accountability of the employee. Workplace wellbeing is possible when employers and employees work together and check-in with each other.

The Importance of Work-Life Balance

Many people think of work-life balance in terms of work versus home and family life, but it is much more than that. A 2013 study by Keeney [1] found that that education, health, leisure, friendships, romantic relationships, family, household management, and community involvement are all considered in work-life balance. Think of all the aspects of your life that make up your “wellness wheel”. When one spoke is out of alignment, whether by stress or circumstance, the entire wheel does not work the same.

Tips to Increase Work-Life Balance and Wellbeing

It is important for employees to learn how to balance their stress levels so that they can continue to perform effectively at work. Two tips to reduce stress include mindfulness techniques and time management practice.

Mindfulness Techniques

The term “mindfulness” is everywhere. But what is mindfulness? It is simply being attuned to your own bodily sensations and thoughts in a specific situation.

Body Scan

For example, a situation at work has you stressed. What does that stress physically feel like in your body? Where do you feel the stress? Taking a moment to become aware of how your body is responding to stress is critical to managing emotions. Breathe deeply and imagine the stress dissipating from those areas of your body. Soft music or nature sounds can help this meditative process.

The Thought River

Imagine yourself sitting at the bank of a river. As you sit, thoughts will begin to creep in your mind. Imagine your thoughts as leaves floating down the river. This is your stream of consciousness. Practice acknowledging thoughts as leaves on your river, floating on by. So often we are taught to rationalize our negative thoughts and fight them away. By recognizing that fleeting thoughts are just that- fleeting- it makes stress that bit easier to manage.

Setting Intentions for the Day

As you start your day, take a few brief moments to set intentions for the day. Some examples can include

“I will look for opportunities to laugh today.”

“I will do what I can to the best of my ability.”

“I am capable of great and hard things.”

Words are powerful. Setting your intentions for the day out loud will prime your brain to look for those opportunities.

Time Management Skills

Employers and employees with good time management skills are not immune from stress, but they usually are able to more easily adapt to stressful situations that arise.

Feeling stuck on how to improve time management?

Write down why time management is important.

Set time aside (pun intended) to write down how time management will improve your life. Perhaps time management will allow you to get work done faster, so you can spend more time with the family. Maybe your schedule is too busy, and something must be cut down or out for now. Whatever the reasons are, figuring out why time management is necessary for your life is the first step in setting specific goals.

Be intentional with your time.

When you set aside time for a task, it is normal to space out or distract yourself, especially if the task is not the most interesting. Try using the mindfulness tips above to stay in the present moment. At work, use this time to complete specific tasks, and remember to take adequate time for breaks.

Reward Yourself

Time management is not always an easy skill for people to learn. Stress can come from all aspects of life, and sometimes we find ourselves juggling more than we expect. It can be very helpful and incentivizing for some people to use a reward system.

For example, did you work hard to complete all projects this week on time? Go get your favorite take out!

This is not to say that every single completed task deserves a reward; however, for those who really struggle with changing their behavior, starting with realistic rewards can be a big help.

Access to Mental Health Resources at Work

While medical insurance coverage is included for most full-time employees, resources for mental health are not always as readily available. Employers that offer mental health benefits like Employee Assistance Programs or other therapeutic referrals have higher retention rates for employees.

Effective communication between employer and employee is also important to meet common goals. When employees feel heard, they will handle stressful situations with more ease.

[1] Keeney, J.; Boyd, E.M.; Sinha, R.; Westring, A.F.; Ryan, A.M. From “work-family” to “work-life”: Broadening

our conceptualization and measurement. J. Vocat. Behav. 2013, 82, 221–237.