What to Do When Work is Impacting Your Well-Being
It feels like an understatement to say that work can often become overwhelming. When work seems to take over, it begins impacting our mental and physical well-being. Maybe you’re burned down to the wick, you’re manifesting physical symptoms of discomfort, you can’t focus, you feel a little stuck, and you’re feeling more and more tempted to numb out in any way that you can…
While it’s important to be dedicated and productive, it’s equally crucial to recognize when work starts taking a toll on your health.
This is when it’s time to make a BIG move.
Typically, when it comes to wellness, it’s our small right actions that compound and serve us well over time: exercise, good nutrition, sleep, water, journaling, meditation…
But when it comes to feeling like our job/our core source of financial security is impacting our health, it feels like a conundrum. And while there are few small right actions we can take (like continuing other self care and wellness practices), what’s ultimately going to solve this kind of problem is a BIG move.
Whether that looks like setting yourself up with savings to quit and start your own business (or give yourself time to look elsewhere), or updating your resume to start the job transition process all over again, the solution to this problem requires major action.
But it starts with recognizing the signs.
This can look like…
Physical symptoms like fatigue, headaches, insomnia, frequent illnesses, back pain, brain fog, a clenched jaw, fidgeting and restlessness.
Emotional symptoms like irritability, anxiety, depression, or feeling overwhelmed, or “at the end of your rope” most of the day.
Behavioral changes like withdrawing from social activities, changes in appetite, or increased use of alcohol or drugs, or other numbing activities.
So what do we do?
One. Set Some Boundaries.
Establishing clear boundaries between work and personal life is essential. Designate work hours and stick to a schedule; avoid working beyond these hours.
Create a calming or creative workspace. If you’re working from home, set up a designated area for work to separate it from your personal space. If you’re in an office, make your space as comfortable and as personal as possible.
Unplug. Make it a habit to turn off notifications after hours to prevent work from encroaching on your personal time.
Two. Prioritize Self-Care.
Self-care is not a luxury but a necessity. Continue engaging in other essential wellness activities like regular exercise, fueling your body with whole, real, nutritional foods, getting 8 hours of sleep, drinking 100z or more of water daily, getting sunlight, tending to your mental health with meditation, journaling and/or therapy. Keep up the rest of your Full Circle Wellness practices while you prepare to make a transition in your work.
Three. Seek Support.
You don’t have to go through this alone. Reach out to friends, family, or colleagues for support. Consider professional help if needed, y’all know how I feel about therapy! A mental health professional can provide strategies to manage stress and improve your well-being as you take on a career transition.
A good coach can help you identify next steps and develop an action plan for what to do next, highly personalized to your situation.
Sharing your experiences with others in similar situations can provide a sense of feeling seen and heard, and you can often find practical advice for how to cope, or what to do next.
Four. Manage Your Workload.
Feeling overwhelmed by your workload is a common cause of stress. Give yourself a sense of relief by prioritizing tasks; focus on the most important tasks and break them down into manageable steps (small right actions!).
Delegate tasks if that’s possible. Delegate tasks to colleagues to share the load, and even consider delegating tasks at home within your family to help lighten the load on the homefront. If you’re really struggling, they should be happy to help you. If they are not, it might be time to set some boundaries.
Learn to say no! As my own coach likes to say, “No is a complete sentence.” It’s okay to decline additional work, and even social activities, if it will compromise your well-being.
Five. Take Breaks.
Regular breaks are essential to maintaining productivity and well-being! No job should expect you to be “ON” the entire time you’re in the office. I’m here to tell you how incredibly unhealthy that is, and yet I have experienced, I have seen it, I have heard about it, and it happens. Don’t let it happen to you.
Take microbreaks! Short breaks throughout the day can help you rest and recharge. Even if you need to “pretend” to go to the bathroom, do what you need to do.
Take your entire lunch break. Step away from your desk during lunch to relax and refuel. Remember as well that food is FUEL, and food is MEDICINE. Arm yourself with a healthy meal that supports mental health, energy levels and cognitive function.
Vacation time. If you have it, use it! Use your vacation days to take extended breaks from work and recharge. Unfortunately, if you’re deep into burn out, even a two week break isn’t quite enough to fully recover, but any break is better than no break at all. Take what you can, when you can.
Six. Reflect and Reassess.
Periodically reflect on your work situation and how it affects your well-being. Ask yourself:
Are you happy with your current job role or career choice?
Is the work environment supportive, or toxic?
Do you see opportunities for growth and development?
Do you need to bolster your resume and start looking for new work?
Are you financially stable enough to quit?
Can you start to create an exit/transition strategy?
Depending on your answers, it might be time to consider a change. Whether it’s seeking a new role within your current organization or looking for opportunities elsewhere, or preparing yourself to make a big career pivot, doing some deeper work with a therapist, or simply journaling, or even with a career coach, can help you identify the next right step for you.
Ultimately, your well-being is paramount. When work starts to impact you negatively, taking proactive steps to address the situation is crucial. I’m writing this post today because hey, I’m right there with you! It’s time for me to make a change, and as I navigate that journey, I’m taking you along for the ride!
Set boundaries, prioritize self-care, seek support, manage your workload, take breaks. You CAN protect your health and find a better balance between work and life, or find a new workplace entirely, at the same time. It just takes some focus.
Remember, it’s always okay to put yourself first.
After all, a healthier, happier you is more productive and fulfilled both at work and in life. That’s what the PURPOSE AND WORK slice of the Full Circle Wellness pie is all about!
Be well,
L
