mental health

Balancing Your Life to Avoid Burnout

by Sarah Sheppard December 30, 2024

“Balance is not something you find; it’s something you create.”— Jana Kingsford, Time Management Author

When we think of the good ol’ days, we often cast a rosy hue on what once was. But when it comes to work/life balance, chances are our parents didn’t have a great one. It helped that they also didn’t have cell phones, internet, or social media, so when they were not at work, they may have been more mindfully engaged in the present. But they also lived in a world where working long hours was a sign of dedication and success.

Now we know better. Research has shown, many times over, that productivity is not tied to the number of hours you sit at your desk. The truth is, the more time we spend at work, or thinking about work, the more likely we are to get burned out. Burnout leads to lower productivity, less job satisfaction, and increased health risks. A better work/life balance leads to improved efficiency and better overall health. If you’re wondering where to start, we’ve got you covered.

How Do Life and Work Get Out of Balance?

A first step is to identify things that may cause an imbalance.

Working long hours or working a lot of overtime. It’s important to disengage from work. That’s hard to do if you’re working all (or most of) the time.
Little choice in work hours or not being able to take off when you need to. While most jobs have scheduling requirements, a rigid schedule without the choice for flexibility leads to stress and resentment.
High-pressure, high-stress jobs. Some jobs come with higher levels of stress, such as the medical profession, law enforcement, and teaching. For these kinds of jobs, the ability to leave work behind and relax is crucial.
Unreasonable expectations. Whether these are self-imposed or come from your boss, this can lead to chronic stress.

Ideas to Help Improve Work/Life Balance

Once you name the reasons your work/life scale may be tipped too much to one side, it’s time to take a practical look at how you can make positive changes.

Consider your personal and professional goals, and figure out what you must do to achieve those. If you want to grow professionally, set boundaries to make that happen. For example, spend x hours a month on professional development. If you want to spend more time with loved ones or pursuing a hobby, set boundaries for those things. Boundaries are meant to protect. They draw lines so other things don’t encroach on that time and space.

Learn to set boundaries. Set boundaries for others and let them know when they can expect you to respond to texts and emails and when you won’t be checking or responding. Set boundaries for yourself. Unless you’re on call, leave your work at work. It will be there when you get back.

Tackle things in order of importance. Do your most important or most dreaded task first. If you can’t finish it, set a specific amount of time you’ll work on it, then move to the next item on your list.

Delegate. Do what you need to do, and delegate tasks where you can.

Think in terms of outcome, not office hours. Do your job and do it well. When it’s done, go home or log out if you can. If your job doesn’t allow you to do that, take some extra breaks. If your work is already done, you’ve earned it.

Prioritize your health (both mental and physical). Use your breaks to take walks, listen to relaxing music, journal, or work on an office-friendly hobby. When you leave each day, reward yourself with something that supports your overall wellness.

Put yourself—and your family—on the schedule. Those we love most often get put at the bottom of the list. Don’t do that! Make appointments to spend time enjoying the important people in your life.

Get away. Take a vacation (or staycation). You’ve earned your paid time off, so use it!

Achieving a healthy work/life balance can prevent burnout, chronic stress, and a load of health issues. No one ever looks back at their lives and wishes they’d spent more time at the office. When you get to the end of the year or the end of your days, you probably won’t regret time spent supporting joy, fun, and loving relationships.

Managing Grief During the Holidays

by Amplified Life Counseling November 18, 2024

According to popular music, Hallmark movies, and holiday greeting cards, this time of year is filled with peace, joy, and good tidings. But for many who have lost a loved one, that picture isn’t entirely accurate. Instead of joy, we feel sadness. Instead of peace, we feel anxiety. If you or someone you know is coping with loss this season, it’s important to remember that healing is a process. With significant loss, grief may always be present. However, it does dull with time as we learn to do life in new ways without that person.

If you’ve recently (or perhaps not so recently) experienced a significant loss, consider the following as you navigate the holidays:

Set boundaries. It's okay to not want to be around happy, festive people. Watching others carry on with their lives can be especially hard. If needed, feel free to turn down invitations. Thank people for their offers but tell them you’d rather celebrate alone this year.
Decorate as much or as little as you want. If putting up the tree makes you feel close to your loved one, do it. If stringing lights makes your grief more intense, don’t. You have a right to deal with the holidays in ways that feel right to you.
Make a plan. If you celebrate with others, drive yourself so you can leave when you’re ready, or ask a trusted friend or family member to drive you with that plan in mind.
Cry. Or laugh at old times. Whatever you do, let yourself feel what you feel and be okay with it. Don’t be afraid of the intense emotions that surface during this time. They’re part of the healing process.
Honor your loved one. Carry on their favorite holiday tradition or donate to a charity in their name. Do something to show yourself—and the world—that this person you loved is not forgotten.
Change it up. If doing the same things you did with your loved one makes you sad, it’s okay to come up with new traditions. Take a trip or make a new dish you’ve wanted to try. If there’s something you always wanted to do but your loved one wasn’t on board, consider doing it now.
Volunteer. One of the quickest ways to get past our own pain is to reach out to others who are hurting. Bake a cake for a sick friend. Put in some time at a local food bank. It will get your mind off your grief, make you feel better, and bless others in the process.
Write a letter to your loved one. Let them know how you feel and how you’re managing without them. Just writing it down will help with the grief process.
Consider the young ones. Many holiday traditions are centered around children. Think about how they may feel if you don’t participate. Keep yourself in their lives, even if just for a few of the celebrations and traditions.
Reach out. Don’t be afraid to ask friends and family for help dealing with your grief. Most people want to be there for you, but they don’t know how. Tell them, and it may help with their own grieving process.

If someone you know has lost a loved one, it can be difficult to know what to say or do. Below are some things to keep in mind as you show your support:

Offer, but don’t insist. Ask the person to join you at holiday gatherings but be understanding if the answer is no. Give an open invitation, and don’t be surprised if they change their mind at the last minute. They may initially accept and then back out. Or they may say no, only to decide later they want to take part.
Listen without judgment. Everyone grieves differently. Be supportive, but don’t offer advice or platitudes. Don’t say, “At least he’s not in pain anymore,” or any variation of that. When someone is grieving, they just want their person back. Let them feel their grief.
Send a special card. For your grieving friend, you might forgo the traditional smiling family photo card and send a more subdued and sensitive message instead.
Commit. After the funeral is over and the casserole dishes are returned, many friends disappear. But the months after a death can be long and lonely. Check on your friend often, over a long period of time.
Donate in honor of the lost person, and let your friend know you’ve done so.

Remember that grief doesn’t just happen that first holiday season after a person is gone. Sometimes, holidays are a little sad for many years to come. However, the load does lighten with time. Though you will always long for that person in your holiday celebrations, you will eventually learn to laugh, love, and enjoy life without them. Hang in there. It really does get better. And, if needed, you can always reach out to a therapist for help.

The Importance of Mental Health

by Ani Kazarian April 05, 2020

The Importance of Mental Health

Mental health is defined as our emotional, psychological, and social wellbeing. Basically, mental health refers to how we think, feel, and act. Mental health is an important part of our lives and our overall wellbeing at any age. It impacts how we deal with stress and the decisions we make in our lives.

If experiencing mental health issues, our thoughts, moods, and behaviors can all be affected. Some examples of mental health illnesses or conditions are depression, anxiety, bipolar disorder, or schizophrenia.

Experiencing mental health problems is very common and there is help available. In fact, many people who experience a mental health problem are able to fully recover.

Why is Mental Health Important?

Mental and physical wellbeing are equally important to our overall health and wellness. It is important to take care of our mental health because experiencing problems in this area can affect all areas of our lives, including our physical health, relationships, career, and finances. For instance, research shows that mental illness can contribute to stroke, heart disease, and type 2 diabetes.

Achieving and maintaining positive mental health and wellness allows us to reach our potential in our personal and professional lives, cope with the stresses of life, build lasting relationships, and contribute to the overall wellness of our communities.

On the other hand, when our mental health is not at its best, we may retreat from the people and responsibilities in our lives, experience physical symptoms and unexplained pains, sleep too much or too little, and feel anxious, nervous, or scared.

Taking care of your mental health is important, and there are many things that you can do to ensure recovery if you are experiencing any problems.

What to Do if Experiencing Mental Health Problems

If you or someone you know are experiencing some of the feelings and behaviors listed below, it may be time to look into what you can do when experiencing mental health problems.

Changes in eating and sleeping (eating too much or too little, sleeping too much or unable to sleep enough)
Withdrawing from the people in your life
No longer finding interest in things you once enjoyed
Feeling confused, forgetful, angry, upset, or on edge more than usual
Feeling anxious, worried or scared more than usual
Hearing voices
Thinking of harming yourself or others

Someone experiencing a mental health problem may not have all of the symptoms listed above, or may exhibit some behaviors and moods that are not listed here. If you, or someone you know, are experiencing any of the behaviors or moods listed above and want to improve your mental health, there are several things that you can do.

There are many resources available to you, including calling a hotline, speaking to your medical doctor, or finding a counselor, psychologist, or psychiatrist. Working with a professional to create a recovery plan can help someone struggling with a mental health problem to lead a self-directed life that feels meaningful and fulfilling. Often recovery will include counseling, therapy, group sessions, or medication, or a combination of these.

Achieve and Maintain Mental Health Wellness

To achieve and maintain mental health wellness, there are several things that we can do and commit to habit to help:

Sleep – make sure to get enough sleep. The actual amount can be different for everyone, but aim for 6 to 8 hours a night.
Food — eat a healthy, well-balanced diet with lots of fruits and vegetables so that your mind and body can get all of the vitamins they need.
Get Outside – Being physically active, getting fresh air, and taking in plenty of sunlight can go a long way in maintaining mental wellness.
Connect with Others – Developing and maintaining personal relationships and connecting with others can create a support network for long-term wellness.
Coping Skills – By understanding what triggers your stress, anxiety, or sadness and developing skills in coping with daily stressors, you can maintain mental wellness despite life’s ups and downs.

Mental health is an important contributor to your overall wellness, physical health, relationships, and career. Maintaining your mental wellness can help you lead a self-directed life filled with purpose and meaning.