Reduce Stress And Find A Healthy Work-Family Life Balance

In today’s fast-paced world, many feel like a life that has enough space for work, family, and self-care is unattainable. While the barriers to achieving a healthy work and family life balance can seem overwhelming, certain strategies may help individuals and families work towards this goal.

Work toward a more balanced lifestyle

An online therapist can help

The definition of work-life balance

A healthy work-life balance means allocating time and energy to earning a paycheck and, in some cases, planning for career aspirations while also dedicating sufficient time to family life and personal health—all without feeling overburdened. This balance allows individuals to fulfill their roles both at work and at home while maintaining an overall sense of well-being. 

Additionally, a well-balanced life allows people to enjoy family time and other social engagements and hobbies without looming work-related stress. When this balance is maintained, individuals and family members alike may experience a greater sense of life satisfaction and overall health. 

Common mental health effects of imbalance

As economic and social pressures grow, countless adults face significant challenges in maintaining a healthy work and family life balance. Long hours, demanding job roles, and the constant pressure to perform can lead to stress. As a result, many adults experience adverse health effects—and stress is also linked to the six leading causes of death: heart disease, cancer, lung problems, accidents, cirrhosis of the liver, and suicide.

If you are experiencing suicidal thoughts or urges, contact the National Suicide Prevention Lifeline at 988. Support is available 24/7.

These serious health challenges highlight the detrimental effects of an imbalanced life characterized by too much stress and not enough time or energy for family, friends, self-care, and relaxation. Additionally, the high stress levels of an individual can be palpable, potentially affecting families, co-workers, and friends in turn. This ripple effect can strain relationships and disrupt the harmony of both home life and the workplace.

The personal benefits of a balanced lifestyle 

Achieving a healthy work and family life balance offers numerous potential benefits, particularly related to reduced stress. Studies suggest that lower stress levels can lead to better overall health by contributing to better sleep, effective weight control, and less muscle tension. Lower stress is also linked to more positive mental health—and positive mental health is linked to lower blood pressure, better glucose control, and less inflammation, which are factors associated with a reduced risk of heart disease.

Foster relationships

Furthermore, individuals who don’t have to cope with high levels of stress generally get along better with family members and friends. Spending quality family time together can strengthen emotional bonds between parents and children and improve communication among family members. Children who participate in regular, positive family interactions also tend to perform better in school and enjoy greater overall well-being.

The work benefits of a balanced lifestyle

An article published by the Harvard Business Review explains that the potential benefits of achieving this type of balance also extend beyond home life, as balanced individuals can bring positivity to their workplaces, too. Employees with a good work-life balance tend to be more productive, take fewer sick days, and have higher job satisfaction. This not only benefits the individuals but also the organizations they work for, leading to a more productive and stable workforce.

Tips for a healthy work-family life balance

Though the act of juggling family and personal obligations can feel daunting, there are a number of steps and strategies that may help you work towards a healthy balance. Some of these include the following. 

Find ways to recharge and relieve stress

After a long day at work or a stressful night caring for children or other family members, it can be hard to have the energy to go to your next task. While there’s no replacement for regular rest, it may also help for you to identify activities that can help you feel recharged. Walking through the park, singing or playing music, cleaning or organizing something, or snuggling with a pet are examples of activities that many people find help them feel centered or rejuvenated.

Practice being present

Working on becoming more present may help you enjoy the family or self-care time you do have even more. Cultivating a mindfulness practice is one example of a way to increase your sense of presence. Research suggests that dispositional mindfulness may help reduce stress, increase positive emotions, and improve psychological health.

Communicate your limits

We don’t always have a say in our work responsibilities, but communicating with your manager about your workload can sometimes be worthwhile. If you’re struggling to meet deadlines or have an idea for a process that might help you better balance everything, speaking with them about it could be beneficial. Setting clear boundaries with friends and family as needed based on your energy levels may help you preserve your well-being, too.

A healthy social support network

Having a social network of supportive family members, friends, neighbors, and community members can have many potential benefits. For one, research suggests that strong social support correlates with overall health and stress resilience. For another, these connections can be there to support you through life’s challenges. A relative could help with childcare so you can take breaks, a trusted friend can act as a listening ear when you need to express work frustrations, and a community member might even have a connection to a new job if you need work that’s a better fit for your lifestyle.

A healthy work-family life balance is an ongoing effort

To maintain a healthy support network, it’s important to prioritize time with family, friends, and community members. However, that doesn’t mean that you have to be present at every social event and gathering. Language about “achieving” work-life balance can be misleading, as it implies that a person may be able to check this box and move on. Instead, it can be helpful to think of this balance as a continued effort at which your success may ebb and flow depending on how various elements of work and life may change over time.

For example, during a busy week at work you may see less of your family and friends. However, you can make up for it by scheduling meet ups with them the following week or weekend.

Manage stress with therapy

Barriers to achieving balance in our work, family, and personal lives tend to fall into two broad categories: external factors and internal factors. Understanding and addressing both can significantly improve one’s ability to maintain a healthy work and family life balance.

The mental health benefits of therapy

Therapy can be a valuable resource for individuals hoping to identify their personal barriers and achieve a more balanced life. Professional therapists can provide guidance on things like managing stress, improving communication skills, and setting realistic goals. They can help individuals explore underlying beliefs and attitudes that may contribute to imbalance and provide support for the task of managing external pressures, such as demanding work schedules or family conflicts. By addressing both the internal and external factors that can affect work and family life balance, therapy may significantly enhance one’s coping abilities and overall well-being. 

Explore therapy online

Online therapy may offer added convenience for individuals with busy schedules, since it allows an individual to meet with a licensed therapist remotely from the comfort of home. Research suggests that online therapy can offer similar benefits to in-person therapy in many cases.