work life balance techniques

2. Work-life balance - What is it?
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Meaningful daily achievement and enjoyment
in all aspects of the person’s life: Work, family,
friends and self
A vital factor in achieving a balance is making
sure that work does not overwhelm or
dominate; and also, that it does not cause
damage to the individual by way of negative
stress

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WORK LIFE INTEGRATION

5. How do you know you are out of balance?
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 Physical: Headaches, upset stomach, sleep disturbances, changes in appetite,
muscle tension, fatigue, heart palpitations
 Emotional: Feeling depressed, anxious, angry, or powerless. Feeling irritable and
have difficulty making decisions
 Personal: Missed opportunities to spend time with friends and family, feeling job
burnout, isolated. Self medicating with alcohol or drugs
Physical, emotional and personal symptoms

6. Identifying sources of stress
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 Identify the sources of stress at work
Amount of work and deadlines
Relationships with others
Office politics
Ongoing change
 Identify the sources of stress in your life outside of work
Relationships/marriage/children
Financial
Too many commitments

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 Positive self-talk
 Emergency stress stoppers
Deep breaths and/or count to ten before you speak
Walk away and/or go for a walk
 Find your joy
Listen to music
Take a class or read
 Practice relaxation
Source: http://www.heart.org/HEARTORG/HealthyLiving/StressManagement/FourWaystoDealWithStress/Four-Ways-to-Deal-with-Stress_UCM_307996_Article.jsp

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 Manage your time, set limits and learn to say “No”
 Unplug when you leave work
 Take ALL of your vacation time
 Talk to others about your stress level and lean on your support system when
you are especially stressed
 Resolve to take better care of yourself; get physical activity, eat well and get
an adequate amount of sleep
Five areas of focus

9. OLD NEW
• LIVE to work
• INDIVIDUAL achievement
• CORNER office
• PRESTIGE
• Work to LIVE
• GROUP oriented
• FLEXIBLE schedules/social media
• GIVING BACK
Source: Intelligence Group – Cassandra Report; 2013
New value system
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