“OMG! Why do I feel so lousy all the time?! It’s like there is a siphon attached to my energy levels that constantly sucks the life out of me.” Well, that is technically true if your work is consuming everything you have and you are suffering from work life imbalance.
Looking after yourself should be the number one priority on everyone’s list. Yet, many of us forget to put ourselves first in a lot of situations. This inevitably leads to more and more time that we would normally use to relax, enjoy hobbies or hang out with friends being put on the backburner. Before you know it, the only thing that you are living for is work. And that’s no life at all!
Not to mention, the strain this puts on your body. Being in constant work mode with no rest or room for play can increase the pressures on your health. That is why it is so important to recognise when you have no work life balance. You need to understand how and why this is affecting you, that way you can make the changes you need for the better!
What are the common causes of work life imbalance?
Workplaces are the most significant contributors to work life imbalance. It doesn’t matter if you’re the new employee or the boss themselves, work impacts your life! This is because many organizations have demanding work cultures that prioritize long hours and high productivity. Which is a system that was developed generations ago and has not changed to meet modern standards.
Therefore, many people end up working constantly at the expense of their personal lives. With expectations of constant availability, excessive workloads and limited flexibility, this creates an imbalance between your work and personal responsibilities. Additionally, a lack of supportive policies and resources for work life integration can further exacerbate the issue.
Despite knowing the effects work life imbalance can have, many people often allow themselves to be consumed by their work. This can be for various reasons, whether it be from fear or pride. Some of these reasons include the following:
.They may feel pressured to meet high expectations
.They fear negative consequences, such as losing their job or missing career opportunities
.They struggle with setting boundaries
.They struggle to prioritize personal well-being due to a strong work ethic
.They have a desire to excel in their careers
This type of imbalance may seem beneficial at the time but overall will have drastic effects down the track. The worst part is when people don’t even know they have a work life imbalance in their lives until they become ill. Then they wonder why they are constantly suffering from health problems. Unfortunately, the lack of awareness about the importance of work life balance has grown extensively throughout modern society. With limited access to resources for managing it effectively, many have been left struggling without the help they need.
Can having work life imbalance lead to increased stress levels?
Yes, having work life imbalance can lead to increased stress levels. With excessive workloads and hours upon hours spent on the go, it leaves little time for you to rest. Not to mention, there is also no time for self care activities that help put that spring in your step. This creates an existence where you are in a constant state of pressure and overwhelm, leading to heightened stress levels in the body. The inability to disconnect from work and recharge can also leave you feeling mentally and emotionally drained which, over time, can contribute to chronic stress.
The consequences of chronic stress due to work life imbalance can be significant. It not only affects mental well-being but also has physical implications. This comes in the form of disrupting the body’s hormonal balance, leading to the release of stress hormones like cortisol. When consistently elevated, this can have detrimental effects on various bodily systems. Constant stress can weaken the immune system, making you more susceptible to illnesses while also causing cardiovascular diseases, high blood pressure and other stress-related health issues.
How does work life imbalance impact energy levels and cause fatigue?
Having the energy to function during the time you are at work and while you are at home are essential for your health. Normal energy levels allow you to fulfil your daily activities effectively with some energy to spare. You are also able to maintain a healthy routine that includes sufficient rest, regular exercise and proper nutrition so that your body is looked after. This balance allows you to feel energized, focused and motivated throughout your day.
However, work life imbalance can have a negative impact on your energy levels. When you feel like every day is a battle, whether it is during normal hours or with all the overtime, it can be tiresome. With the continuous load of long days, lack of breaks and pressure on the body, you can become fatigued from physical and mental exhaustion easily.
Fatigue is not the sort of tired you feel when you get out of bed first thing in the morning. It is a state of extreme tiredness that affects the mind and body while significantly impacting your ability to function normally. Due to your energy levels being at a constant low, fatigue starts to increase your irritability, decreases your motivation and reduces your ability to cope with stress. It becomes a cycle where the lack of energy perpetuates the imbalance in your life, making it even more challenging to regain a healthy work life balance.
With these risks in mind, it is important to prioritise relaxation and quality sleep. You need to ensure your personal needs are being met and that you partake in activities outside of work as well. This will allow your body to relax and will provide you the rejuvenation necessary to replenish your energy levels.
How does work life imbalance impact sleep patterns and quality sleep?
Getting quality sleep is one of the most important things you can do in regards to your health. It not only restores the body but also your mental and emotional states as well. However, when you have work life imbalance it can negatively affect your sleep patterns and you may struggle to find time for adequate rest. This can lead to insufficient sleep, which has negative consequences on your overall sleep quality.
Lack of sleep can result in difficulties falling asleep, frequent awakenings during the night and early morning awakenings. This disrupts your natural sleep cycle, making the issue worse. Moreover, work-related stress and anxiety can further exacerbate sleep problems. When your mind is racing with work-related thoughts, it can be challenging to relax and unwind before bedtime. This can lead to further issues that go beyond a sleepless night at home.
If your work life imbalance causes countless nights without proper sleep then your health will be severely impacted. Sleep deprivation, resulting from work-related stress, can affect your daytime functionality. You may experience excessive daytime sleepiness, difficulty concentrating, decreased productivity and an increased risk of accidents. Furthermore, the cumulative effects of chronic sleep deprivation can contribute to long-term health issues such as weakened immune function, increased risk of chronic diseases and impaired cognitive performance.
Therefore, it is imperative that you get a good night’s sleep. It doesn’t matter if you have other things to do or if there is still work to be done. It can all wait for tomorrow! Your health comes first because, without it, you risk long term consequences that can be irreversible.
What are the potential long-term consequences of work life imbalance on your physical well-being?
When it comes to work, we are creatures of the moment. At the moment this task needs doing, at the moment I need to sort this out, etc. We don’t realise the long term implications our actions have on our bodies and minds. Even a small habit can have long term effects, whether it is positive or negative. Having work life imbalance works the same way and can have negative effects on your physical well-being. Some long term consequences you might find due to experiencing prolonged working hours and stress include:
.Chronic health conditions
.High blood pressure
.Heart disease
.Diabetes
.Weakened immune system
.Weight gain
Mental health can also be affected by work life imbalance, which in turn affects your physical well-being. Over the long term, chronic stress and burnout can lead to mental health conditions such as anxiety and depression. These conditions can further exacerbate physical health problems, as they often manifest in symptoms like fatigue, sleep disturbances and decreased immune function. This cycle of poor mental health and physical health can become self-perpetuating, leading to a decline in your overall well-being.
How can I prevent work life imbalance from affecting my physical wellbeing?
If you are experiencing work life imbalance do not fret. You always have the choice to change your situation to make it better for you. The first step is becoming aware that something is wrong and needs to be addressed. This can come in the form of setting more boundaries for yourself or even changing your work hours or career if you have to. The point is, it needs to be a positive shift for your health!
If you are still confused, here are some ways to help you get started on your journey to maintaining your physical health and creating work life balance.
Switch off from work
Switching off from work is essential for maintaining a healthy work life balance. Make sure you have clear expectations for yourself and others about when you engage with work. If it is not work time you shouldn’t be talking to clients, answering emails or thinking about any tasks. Instead, focus on hobbies, exercise and spending time with your family. This will not only distract you from work but will also give your mind and body a break.
If your thoughts are running wild and you continue to obsess over work, then practicing mindfulness or meditation can help calm your mind. There are many ways you can do this from mindful walking to loving kindness meditation. By doing this, you can effectively switch off from work and recharge, allowing yourself to be more present and rejuvenated in other aspects of your life.
Take regular breaks during work and from work
You deserve a break! No, really. You do! Walking away from your task and taking regular breaks not only helps your body but your mind as well. Stepping away gives your mind a moment to rest which, when you come back to the task, improves your productivity. Walking around also helps your muscles and blood flow, especially if you are sitting at a desk all day. If you are constantly on your feet then take a moment to sit. This will help relieve the pressure on your muscles and give them a chance to rest. This will lessen the strain on your body in the long run.
Taking a break at work is not the only break you should be having to help your body and mind. Taking time OFF to enjoy it with your family or to spend it on your hobbies is equally important. We are here to live a life on earth, so live it! Take that holiday you always dreamed of, spend some time with the kids, go on a road trip of discovery. It is up to you, so take that chance and relish it! Your physical and mental health will be so much better for it.
Work on your sleeping habits
Many people write off sleep as if it is another chore we need to get done. However, sleep is probably the most important part of maintaining your physical health. Without it, our minds don’t function the way they should and this makes the body sluggish. If you don’t rest your muscles then you become sore and lethargic the next day, etc.
It doesn’t matter if you go to sleep early or late. What matters is the quality of your sleep. If you are tossing and turning despite going to bed early you will wake up just as tired as the day before. On the other hand, you could go to bed late and have a fitful sleep which leaves you feeling rejuvenated. It just depends on your sleeping habits. So listen to them and prioritise getting the rest that you need!
Please be advised this information may help but is NOT a replacement for professional health advice. If you are feeling unwell please speak to a medical professional.
