While we spend a lot of our lives working, adults should not sacrifice rest, time off, or hobbies because of their jobs. Work-life balance will help you provide for yourself while also allowing you to experience the small joys in life. Many people dedicate their time to a job that does not appreciate their contributions, leaving them feeling burned out, worthless, or stressed. Achieving a better work-life balance will improve your mental health, be a better parent/partner, and enjoy life while you are at your healthiest. Let’s look at some tips to help you balance work duties and other adult tasks with ease. 

1- Set Boundaries

One of the biggest tips for achieving better balance in your life is to set boundaries. Ironically, this is what people struggle with the most. Setting boundaries in all areas of your life will help you create time for the hobbies you love, time for your loved ones, and brain space for things that bring you joy. Setting boundaries at work will keep you from overworking and help you enjoy your time off. 

Ways to set boundaries include:

• Define your work hours and stick to them
• Don’t answer or read emails and messages outside of work hours
• Communicate your workload and availability clearly
• Only take on tasks or projects you can fit into your defined schedule
• Use the PTO, breaks, or holidays provided to you

2- Set Blocks Of Time For Similar Tasks

Better time management is a great way to achieve work-life balance. To protect your mental health, time management can reduce stress and procrastination during the workday. Challenge yourself to complete certain tasks within a specific window to maximize your time. While you should grind when you have the most energy, don’t let the grind overtake you and cut into your personal life. 

Multitasking can drain your energy and cause your quality of work to dip. Making time blocks not only maximizes your energy, but also gives your brain only one major task to focus on. This approach reduces decision fatigue, makes your day feel more structured, and sets aside time for breaks and meetings. 

3- Learn To Say No

Committing to your boundaries and refusing to overwork can be difficult, but when it comes to your goals and mental health, saying no is crucial. Protecting your mental stamina and inner peace requires you to say no to certain things. Saying no to projects that are out of your wheelhouse, telling yourself not to look at emails while you are at home, or telling your manager no when they ask you to change your hours or workload. Saying no in the workplace can be stressful, especially if you want to keep your job and be a good employee. Setting clear boundaries and refusing to do more than you can emotionally handle should never cost you your job.

4- Don’t Take Work Personally

Your job can feel personal, especially when you are dreaming of achieving a certain promotion or a meaningful outcome. Taking work personally can impact your mental health even if you have boundaries around work. You must learn to detach yourself from your role in order to save yourself from attaching too much of your worth to what happens at work. Criticism and lack of recognition can flood your thoughts and make you defensive. Take feedback objectively instead of as a personal attack on your character. Avoid taking your work baggage home or losing your personal identity, work is just one piece of your life. 

5- Prioritize Rest And Different Breaks

The best way to ensure you stay emotionally stable and reduce stress is to prioritize rest and relaxation. Whether it is through meditation, vacation, sleep, therapy, or social outings with friends, doing something for your mental health is crucial. It can be tempting to push through illness, burnout, or another internal struggle when you work a full-time job. Breaks and time off are essential for those wanting to obtain a work-life balance. Putting off taking your PTO days or necessary breaks at work can affect your work. 

Many adults work while they are on vacation or work when they are sick. To get the full benefit of your time off, it is important to fully commit and push work off until you are back in the office. Silence notifications, log out of your email, and give yourself the space from the office without guilt. 

6- Avoid Overworking

Taking breaks during the work day can also help you achieve work-life balance, especially if done effectively. Breaks should be a change of scenery or a change of brain power to really be productive. Enjoy your lunch break outside, chat with co-workers, or take a walk around the building to give yourself something to look forward to. Experts recommend that you take a break every 1-2 hours to improve your focus and energy levels. 

How Work-Life Balance Helps With Overall Mental Health

Achieving work-life balance is essential to your quality of life. Working 24/7 can take a toll on your emotional and physical health, making it hard to enjoy anything in life. While working to provide for yourself is a worthwhile pursuit, it is also important to prioritize family, friends, hobbies, and education. 

Red Willow Counseling and Recovery helps patients of all backgrounds and types to achieve a better quality of life. Our counseling and recovery specialists can help improve your habits, behaviors, and emotional intelligence. Seeking mental health help can also help you achieve a better work-life balance by improving your coping strategies. Seeking therapy can improve your life in multiple ways, especially when you are struggling with work. Reach out to our counselors to start achieving better mental health today!

The challenges of daily life, work, finances, relationships, and social obligations can become overwhelming quickly. Navigating complex emotions that you may not fully understand can result in frustration and anxiety. Many of us have learned about the basic emotions in our childhood, but many emotions have multiple levels or can coexist. Here are some tips to navigate emotional challenges and learn more about how your brain and body react to different situations. 

The Emotion Iceberg

While many major emotions often are used to describe other emotions, there are actually underlying words that could better describe what you are feeling. For example, the top of an iceberg may not look that large, but there is often more ice below the water level, this also applies to emotions. We may label our emotions as “anger” but under the surface, there are other emotions like loneliness, depression, scared, jealousy, disappointment, fearful, or triggered. 

1- Journaling Your Current Thoughts

When a major event occurs, someone wrongs you, or you are feeling overwhelmed you may have trouble articulating how you feel. Journaling or doing a brain dump can help clear your head and help you move forward with a rational mind. Some questions that you can ask yourself to help make journaling more effective include:

• What happened?
• What was the trigger or event?
• What did you feel?
• How did you react?
• Could your thoughts or behaviors have been different?
• How can you change your thoughts or reactions in the future?

A brain dump of scribbles, random words, and complaining can be just as beneficial as a structured journal prompt. Don’t restrict yourself when a challenge or life-changing situation has occurred. 

2- Identify And Accept Your Emotions

The first step to better emotional regulation is to identify what emotion you are feeling. Even if you may not have a name for the emotion, writing down a few can help you come up with a new word or better understand how emotions can co-exist. Observing your emotions will also help you accept your current situation and be present. While emotions and anxiety can be overwhelming, they don’t last forever. Accepting and fully feeling the emotions will help you continue to move forward, despite a challenging situation. 

3- Practice Mindfulness

Staying in the present moment is important to help navigate complex emotions. Mindfulness and meditation focus on breathing, noticing your physical sensations, and grounding yourself in the current moment. Mindfulness helps you create a space where you feel safe and provide you with control over your body. 

4- Set Boundaries

Healthy boundaries will help protect you from family, friends, or situations that can cause you physical or emotional pain. Setting boundaries is important to emotional regulation and will help you limit unnecessary emotions from taking over your day-to-day life. While it is important to regulate your emotions when a challenging situation arises, frequent issues and repeated harm to you are a clear sign you should set boundaries.

5- Focus On Physical Activities

When our brain is clouded and emotions are heavy, participating in physical activities can help to clear this brain fog. Exercise, walking, or service can take your mind off of complex emotions while still helping you feel productive. Movement will bring relief over pent-up emotions and is a healthy way to let go of stress. 

6- Remember Feelings Are Complex

After a world situation, financial stress, loss of a loved one, or lower mental health it is important to remember that it is normal to feel conflicting emotions. During a stressful time, it is ok to feel sadness over the specific situation, while also being happy about a text from a friend or time with family. 

7- Don’t Forget Self-Compassion

Everyone should give themselves grace when they are experiencing grief, mental health issues, life changes, political unrest, or a tragedy in the community. Giving yourself compassion as you navigate what has changed or what you have lost is perfectly ok. While you will eventually need to move forward and face the future, taking a nap, taking some time off work, reaching out for help, or avoiding people for a short time is a great way to calm your brain. 

8- Notice Patterns And Distortions

Life is stressful and could cause multiple instances of emotional distress. However, tracking your emotions and mental health will help you notice if these emotions are distortions. Some strong emotions in situations could be an indicator of mental illness. Noticing patterns and keeping track of instances that send you into a spiral can help you regulate emotions while in the situation. 

9- Speak With A Professional

Depending on the severity of your emotions and how it affects your daily life, speaking with a therapist can help. Therapists are able to listen to all of your concerns so you can get them off your chest, but they also can provide coping strategies. Therapy will help you navigate situations with more grace and can help you understand why you may feel certain emotions. A quality therapist will validate your feelings, break down the situation, and provide you with tools to calmly handle a future situation. 

Abstaining from alcohol can provide you with a clearer mindset and better health for the future. One of the many popular New Year’s resolutions is to have a dry month, abstaining from alcohol throughout the month of January. Cutting out alcohol for a whole month can provide many benefits for your health, relationships, mood, and more. If you are ready to prioritize your health in the new year, here are some ways that no alcohol can boost your overall health. 

1- Liver Recovery

Drinking large amounts of alcohol will cause damage to your liver. The liver breaks down alcohol but can become damaged by the substance. If your liver has been damaged from excessive drinking, taking a break will give the organ the time to regenerate cells and heal. Since it is self-healing, the liver could recover in just a few days without alcohol, however, more severe cases could take a few months. 

2- Better Hydration

Alcohol can dehydrate you quickly because it is a diuretic. Even just a few sips of alcohol can have you running to empty your bladder. If you are not diligent about replenishing your body with water while drinking alcohol, you could experience dehydration or more intense hangover symptoms. Reducing alcohol consumption will help your organs, skin, and digestive system get the water they desperately need.

3- Decrease Diabetes Risk

Reducing alcohol will reduce insulin resistance and lower your blood pressure. Both of these instances will contribute to diabetes. Those who participated in dry January reported a 25% decrease in insulin resistance. Diabetes puts your body at risk of other things, especially when alcohol is involved. Blood sugar spikes are common when consuming alcohol. 

4- Higher Quality Sleep

Alcohol can disrupt your body’s normal rhythm and process, including your sleep. Alcohol interrupts your REM sleep, which could lead you to feel groggy even after getting 8+ hours of sleep. Even if a glass of wine can make you sleepy, most alcohol has been linked to lower-quality sleep and less efficiency, because it causes framented sleep. Drinking alcohol can affect your deep sleep by reducing cortisol production. Heavy drinking can cause you to wake up frequently throughout the night because of the lack of hormones.

5- More Energy

When your sleep is balanced, you will have more energy throughout the day. Participants who have completed Dry January reported being more energetic and improved focus. Limiting your alcohol consumption can improve concentration, work productivity, and chore completion. 

6- Balanced Mood

Most people feel that alcohol can lift their spirits, but only for a short period. Alcohol is a mood depressant which could lead to higher anxiety and depression. Cutting back can help avoid emotional slumps and mood swings. While you may think that your mood is fairly stable, changing your alcohol consumption could elevate your energy and make you less irritable. You can avoid the slump that comes after a night out and improve your overall well-being when you attempt dry January.

7- Weight Loss

Puffy faces and bloated stomachs can come after a night of drinking. Lowering your alcohol consumption will reduce inflammation in the body and aid in the digestion of food. While you may not drop tons of weight at first, limiting extra alcohol will lower the calories you consume and inflammation in multiple parts of your body. Inflammation can lead to bloating and criticism of your body when it may not fit into certain clothes.

8- Clear Skin

Long-term consumption of alcohol can cause multiple skin issues like acne, hyperpigmentation, rashes, dryness, and more. Getting flushed during drinking is normal, but long-term drinking can lead to dehydration and flare-ups of certain skin conditions. For those who have existing skin conditions like psoriasis or rosacea, alcohol can worsen symptoms or make your skin itchy and dry. 

9- Increased Focus

Drugs and alcohol can slow down your brain and fine motor skills. Another health benefit of limiting alcohol consumption is the ability to improve focus at work and school. Focusing on tasks like homework, writing, phone calls, and driving can all be impaired by alcoholic beverages. 

10- Immune System Improvements

All of the chemicals in alcohol can damage your immune system. Those who are consistent alcohol users could experience more severe colds, nausea, infections, and more. Our immune systems need to fight environmental pollutants every day, so having a quality immune system will keep you from spending days in bed or in the hospital. Boosting your immune system by limiting alcohol and taking vitamins can keep you healthy throughout the year. 

Participating In Dry January

If you want to take better control of your health and participate in dry January, Red Willow is here to support you! Check out our resources or schedule an appointment with us to help you have professional support throughout the upcoming year. We know that addiction can be a scary thing, so let our compassionate team help you live a higher quality life. You’ve got this!