Even though hustle culture is slowly taking a backseat, individuals still struggle with work-life balance as hectic schedules and never-ending to-do lists remain.
Stress is a common response to a challenging situation, but with its more crucial form, burnout, becoming prevalent, engaging in conversations on how to avoid it becomes essential. “Emotional and physical exhaustion is really the key sign. You might feel constantly depleted, lose enthusiasm for work and become irritable with colleagues or loved ones.” says Katrina Spartalis, licensed social counsellor with the Community Development Authority (CDA) and co-host of wellness podcast You’ve Got This with Kat & Von to MOJEH. “Simple tasks may feel overwhelming, and it becomes harder to enjoy activities you once loved.” As we near the end of the year where patience, motivation and tolerance may begin to wane, here are five habits to adopt for a healthier work experience and environment.
Set Healthy Boundaries
From last-minute meetings to clients constantly rescheduling, the line gets blurry when you’re trying to set boundaries at work. Psychologist Dr. Amna Al Falahi explains how it is important to “establish boundaries around work hours and workload to help manage your time and energy. For example, setting limits on after-hours communication prevents the work-life balance from tipping too far toward work, reducing the risk of burnout.” Whether you’re someone who works freelance or in-office at a 9 to 5, it is important to practise setting limits in the workplace.
Take Short Breaks When Working Long Hours
It is easy to feel demotivated and uninspired when working long hours. “A simple walk, now that the weather is cooler, or even a quick lap around the office can help refresh your mind.” explains Yvonne Zeljkovic, mental health professional and co-host of You’ve Got This with Kat & Von. She suggests box breathing as another effective tool when it comes to calming the nervous system that regulates the body’s fight-or-flight response. “These habits not only protect your mental and emotional well-being but also help maintain long-term productivity.” she tells MOJEH. Box breathing is a technique that slows down your breath and distracts your mind as you focus on a 4-4-4-4 count when inhaling, holding, exhaling and holding your breath.
Connect With Family And Friends
Having healthy relationships with family and friends is important as it gives one a safe space to communicate their problems and share their worries. "Loneliness can exacerbate burnout," says Yvonne. "Reaching out to friends, family, or a professional coach can provide valuable support and offer you fresh perspectives on managing stress.”
Creating a Culture of Support
A supportive workplace culture encourages open communication and assistance. “Negative communication, excessive competition and lack of support often create a sense of isolation and stress. This kind of atmosphere fuels anxiety, drains motivation and leaves employees feeling hopeless.” explains Katrina. In order to ensure productivity among employees, implementing practices that allow for positive communication is non-negotiable.
Prioritise Self-Care
At the end of the day, you have to put yourself first. Take time to monitor your feelings and stress levels, allowing you the understanding of when a break is due. Scheduling appointments with your therapist is also necessary when it comes to keeping your stress in check and avoiding burnout. “Regular self-care practices, such as mindfulness or exercise, can reduce stress and anxiety, leading to better overall mental well-being” advises Dr. Amna Al Falahi. “Studies showed that employees who engage in self-care develop greater resilience to workplace challenges, allowing them to cope more effectively with stressors.” she explains.
