Many people have had to make big changes in the way they work due to the Covid 19 pandemic over the last year or so. Some people have been working extra hours in difficult circumstances, feeling stressed out whilst others have not been working at all, some feeling frustrated and possibly worried about money and their future opportunities. Both these extremes can be challenging. Having a good balance of how much we work compared to other activities we do in life, helps us to feel happier, motivated and more confident. Having the perfect work life balance isn’t always achievable as there are always ups and downs. Short term peaks and troughs are less of an issue than long term ones. Having an awareness about this being important, is essential for our mental health and resilience.
According to psychologists Yerkes and Dodson, there is a clear relationship between pressure and performance. Peak performance is achieved when the level of pressure we experience is appropriate for the work we’re doing and ability to carry it out. When we’re under too little or too much pressure, our performance declines, sometimes severely, causing stress. This is illustrated by the inverted U curve below.
When stressed, the body thinks it is under attack and switches to the ‘fight or flight’ mode, releasing a complex mix of hormones and chemicals such as adrenaline, cortisol and norepinephrine to prepare the body for physical action. This causes a number of reactions, from blood being diverted to muscles in preparation for action, to shutting down unnecessary bodily functions such as digestion, which can be damaging to our health long-term.
Whilst low pressure can cause boredom and frustration, some jobs will always have quieter and busier times. If you do have low pressure at work regularly its worth considering what you could do to use the time beneficially. Reading about related topics or studying for a course are some options. Even daydreaming it seems is beneficial as it can lead to creativity for some with time on their hands which is a positive outcome.
For more information on daydreaming click on this link
https://www.theguardian.com/lifeandstyle/2017/nov/06/is-any-benefit-to-daydreaming-mind-wandering-useful-function
Conversely, more people are likely to experience high pressure, seen on the other side of the curve. This may be due to an increase in their work load or staff shortages for example. There are in fact various issues which can contribute to pressure at work and these are described in the HSE Management Standards. These factors are Demands, Control, Support, Relationships, Role and Change. For more information click on https://www.hse.gov.uk/stress/standards/index.htm
There is also the issue of working in an ever-connected 24/7 world. It is worth reviewing how you spend your time online and decide what is a healthy balance with your various commitments and preferences. Then it’s important to set personal limits for yourself, for example, on if, and when you reply to work emails outside of working hours. Being organised, using a diary or phone with alerts ahead of appointments is helpful too, to use time effectively. Some companies offer flexible working so choose your employer wisely. Unfortunately, some industries have a culture of long hours so be aware of those expectations or avoid those jobs. Ideally choosing work you love helps https://www.hansonsearch.com/our-insight/articles/five-tips-to-ensure-a-great-work-life-balance-in-the-24-7-connected-world/
In terms of switching off from work, exercise is a great way to do this. Walking or cycling home or going to the gym after work not only forms a natural break after work but helps to reduce the stress hormones of adrenalin and cortisol and oxygenate your mind and body, helping you to relax. Other activities such as a walk in nature, yoga or hobbies you enjoy are restorative too. Using exercise as a means of transport as part of your normal routine ensures you do it and helps you achieve balance in your life.
Having an arrangement such as meeting a friend after work in a café or pub can also help prevent you working long hours, especially if you’ve been working alone at home all day. This social interaction often involving talking and laughing also helps you switch off and relax. Setting up a daily structure and routine helps us maintain a rhythm. This can be especially helpful for home workers who do not have the natural breaks in place as provided by a workplace. Plus, the more tasks we can automate daily the less effort we have to exert thinking about doing them which is beneficial for our resilience. For example, phone alarms or screen savers can also help set working limits and breaks.
The way too much or too little pressure manifests itself in an individual is not always apparent. Problems usually come to a head when a person routinely works late, which affects their energy and concentration levels, leading to mistakes, poor communication, relationship and work performance issues. Or maybe there is an increase in sickness absence or late attendance at work. Hopefully an astute manager or colleague will notice a change in behaviour or personality and speak to the person concerned, sooner rather than later. Obviously, it’s helpful if the manager is leading by example of course.
Having someone to discuss your work issues with is crucial, ideally your manager but a friend, partner or work buddy can be very helpful too, especially if you work alone, work from home or have a remote manager. There is also Counselling which is helpful for deeper issues and Coaching for a more results focused outcome.
The need for self-awareness and checking in on yourself regularly, certainly is essential with the way we work today, especially for homeworkers. It is important to remember that there are always options and choices, even when you think you have little control. Considering and planning for a good work-life balance will help you remain resilient in our ever-changing working environment.
Katie James is a Sustainable Stylist & Confidence Coach and is based in Bramley, Hampshire
www.ConfidentlyYou.co.uk