Assess your work/life balance

Common signs of a poor work/life balance

Whether you’re a graduate starting your first full-time job or the CEO of a company, your work/life balance matters.

It can be difficult to know what's a small bump in the road, or if there's a bigger problem contributing to your overall stress levels. While everyone reacts to pressure differently, there are some common signs of stress that may indicate a bad work/life balance:

Tiredness

If you’re lacking sleep because you're checking your emails late at night or waking up during the night worrying about your to-do list, there may be a problem. Perhaps you’re waking up tired, despite getting your full eight hours. A constant feeling of tiredness (no matter how many hours of sleep you get) could be a sign that your brain needs a break.

Experiencing aches and pains

If you’re experiencing headaches more than usual or you’re suffering from long-lasting, persistent shoulder and neck pain, this could be stress-induced. Chronic headaches and muscle tension indicate a constant state of strain and this is a clear sign that your body needs some TLC.

Change in eating habits

Stress can often have a negative effect on our eating habits. Some people lose their appetite, often forgetting to eat meals or eating very little when they are so busy thinking about what they need to do at work. Others may do the opposite, and turn to food for comfort which can negatively impact both your physical health and your self-esteem.

You may not notice a change in your eating habits, but others might pick up on it. If you’re an onlooker and are worried about a friend, reach out and suggest you meet for lunch – they might well need a break and enjoy a friendly conversation.

Working out of hours

A big indication that you may have a poor work/life balance is if you’re thinking about work (or actually working) during your time off. If you’re due to finish work at 5 pm, for example, then it’s important you actually stop. This is your time to switch off and focus on the other aspects of your life.

Checking emails and answering calls outside of working hours might happen occasionally, but if it's a regular occurrence, this demonstrates a need to evaluate your work/life balance. Similarly, if you’re worrying about work on your time off, or feeling guilty for taking a break, it could be time to reassess.

Feeling irritable and snappy

When we have no work/life balance, our emotions can feel heightened and more sensitive. We may feel our patience is wearing thin and our temper is harder to control. If you find yourself getting short with colleagues or snapping at loved ones often, it could be that you’re finding it difficult to cope and need to take a step back.

Feeling teary

Similarly, when overwhelmed, we can become quite teary and emotional. Getting upset and frustrated at tasks that you normally find easy and enjoyable indicates you need some time out.

Your relationships are struggling

When was the last time you spent time with your family, laughed with friends or had a real conversation with your partner (that wasn’t talking about work)? If you can’t remember or people are telling you that they don’t see you anymore, it might be a sign you need to prioritise how you allocate your time.

Work/life balance assessment 

You may feel that you’re handling things well: perhaps you have a good job, you’re doing well in your role and still maintain a social life. Yet, you may be lacking balance in other aspects of your life.

Below are some ways to regularly check in with yourself and assess your work/life balance. 

Consider these questions:

• How much sleep do you get each night?
• When was your last homemade meal?
• When was the last time you took a day off to spend with your partner?
• Do you allow for short breaks during your work day?
• What is currently causing you stress?
• How satisfied are you with your current workload? 

There are a number of self-assessment tools available online that can help you visualise how you currently allocate your time outside of work, including surveys, scales, quizzes and worksheets. You might also find the 'wheel of life' a useful tool to help you identify areas of your life that may need more attention. 

Reprioritise 

After you've conducted an initial assessment, you'll likely be able to identify what aspects of life you might be neglecting and what might need to change. Think about what's most important in your life, for example, family time, socialising with friends or simply having time to yourself. You might want to pick an old hobby back up, or perhaps you want to try something entirely new. Whatever it is that fills your cup, setting time aside to do exactly that can help you feel more satisfied and content. 

Implement changes 

Although there are jobs which require people to work irregular or unsociable hours, weekends or on response, there are some strategies you can implement during your working hours to foster a healthier work/life balance. These include: 

• Set boundaries. Clearly define your working hours and try to avoid engaging in work-related tasks (such as checking emails) outside of these hours. Communicating these boundaries with colleagues also means they'll know when they can expect to hear from you. This also applies to taking annual leave and being sure you can fully switch off to recharge your batteries. 
• Focus on time management. Rather than trying to cram as much into your working day as possible and risk overworking, consider what your top priority tasks are each day. Time management techniques such as 'calendar' or 'time' blocking and writing to-do lists can help you identify and meet your specific career targets, whilst still making time for personal goals. 
• Utilise flexibility. If it's something that your company offers, make use of flexible working hours or hybrid working. You may be able to start and finish earlier or later so that you can spend time with family or attend your favourite gym class, for example. 

The risk of imbalance

Here are some of the risks that can come with imbalance: 

Burnout

Occupational burnout is thought to be a result of long-term, unresolvable job stress. When this isn't addressed, it can lead to symptoms such as headaches and fatigue, short tempers and a lack of motivation. Over time, it can lead to mental health concerns including depression and anxiety. It also has the potential to cause problems with your employer, particularly if your productivity and working ability are affected.

Recovering from burnout is a slow process, not a race. As long as you keep facing the things that are impacting your emotional and physical wellbeing, you are working towards making positive changes.

- Read more about the 10 ways to overcome burnout on Happiful

Stress

Stress, when not addressed, can build and build until, one day, it becomes too much. Chronic stress can lead to burnout and result in physical symptoms.

If you’re experiencing symptoms of stress, you may benefit from speaking to a professional, such as a counsellor or coach. 

Poor relationships

If you spend the majority of your spare time focusing on work, whether it be in the office or at home, it’s likely you don’t have much free time for your loved ones. Your friends and family need your time – neglecting them due to work commitments can affect these relationships, which can, in turn, heighten the impact of stress.

Your loved ones are there to support you but tensions can arise when they feel neglected. Nurturing these relationships is key for overall well-being, as well as an essential part of maintaining a good work/life balance.

Do I need help?

If you recognise the signs of poor work/life balance discussed here or are already facing some of the risks of imbalance, it could be helpful to seek support. Readdressing this balance can help you manage your stress and adjust your priorities for a more fulfilling life.

Work/life balance coaching

Working with a coach can help you identify blocks that are affecting your work/life balance and set goals to move past them. Learn more about what work/life balance coaching involves and connect with a coach today.