work-life balance - idaho association of...
TRANSCRIPT
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An Independent Licensee of the Blue Cross and Blue Shield Association
Work-LifeBalance
Presenter:SarahKemptonBlueCrossofIdahoHealth&WellnessCoordinator
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Today’sobjectives
ü WhatisWork-LifeBalanceü NationalTrendsü StressandHowtoReduceitü SimpleHabitstoIncorporateü SetPrioritiesü MakeaPlanü OnlineWellConnectedToolsü TakeAction
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Whatiswork-lifebalance?
Abroadconceptincludingproperprioritizingbetweenwork andlife.• Work• Career• Ambition
• Life• Health• Family• Leisure• SpiritualDevelopment
Bybalancingyourcareerandlife,youwilllivemuchhealthier,happier,andlonger!
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Doyouhaveahealthybalance?
*worklifebalanceworksheetManyAmericansareexperiencingburnoutduetooverwork&increasedstress.• Riseinabsenteeism• (Missingworkfornoreason)
• Riseinpresenteeism• Attendingworkwhilesick• Decreaseinproductivity
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“Theworkplacehasbecomethesinglegreatestsourceofstress”
• Almost50%ofemployeesstatethattheirjobsare"very"or"extremely"stressful
• Stress-relateddisabilityclaimsbyAmericanemployeeshavedoubled• Upto90%ofphysicianvisitsarerelatedtostress• Estimatedcost:$300billion/year
Source:NationalInstituteofOccupationalSafetyandHealth
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Stress:anormalreactiontotheeverincreasingdemandsoflife
• Fightorflightresponse• Nonstopstressofmodernlife=youralarmsystemrarelyshutsoff• Stressreleasescortisol;whichstoresasfat• Whystressmanagementisso important
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Howtodevelopahealthywork-lifebalance
Decrease&
ManageStressLevels
TakeActiveBreaks
PracticeHealthyBehaviors
StayOrganized
Unplug
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Soundseasy,right?
üRegularexerciseüMaintainingahealthyweightüAtleast5servingsoffruits&vegetablesdailyü Tobaccofree
TIP:Don’tmakealotofdrasticchangesallatonce.Startbyincorporatingafewhealthychangesandsettingsomereachablegoals.
Mostofusknowwhat’sgoodforus,butonly1in20adultsengageinthe4mostbasicstrategiesforhealthyliving:
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Takeabreak…andmove!
• Accumulate30minutesofexercisethroughoutyourday,withoutchangingintogymclothes
• Scheduleworkoutsforbeforeorafterworkafewdaysoftheweek• Walk,walk,walk!
Boostsyourmoodandenergy
level
Increasesproductivity
Clearsyourmind
Helpsyourefocus
Burnscalories
Reducesstress
Timetoreflect
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Exercisereducesstress
Endorphins!
Aimforatleast30minutesofmoderate
aerobicactivity
Tomeetspecificfitnessgoals,aim
for60minutes/day
Makeregularphysicalactivitypartofyourlifestyle
Dowhatyoucando,onmost
days,fortherestofyourlife
Makeitfun!
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Gotstress?Practicemindfulness
• Focus onlyonthingsinthepresentmoment• PurposefullyCHOOSEwheretoplaceyourattention• Beawareof:• Yoursurroundings• Youremotions• Yourthoughts• Howyourbodyfeels
• Letgoofworry• Limitself-talk• Washingdishesexample
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Benefitsofdailymindfulness(study)
• 94%improvedoverallwellbeing• 52moreminutesofSLEEP• 50%decreasedcold/flusymptoms
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PracticingMindfulness
• Deep,slowbreathing• Unplug(re-bootyourbrain)• Technology…wearealwaysatfullcapacity,whichincreasesstress• Turnoffscreens:phone,TV,computer
• Beinginnature• Meditation:quietingthemindbyfocusingonawordorobject• Yoga:seriesofposturesemphasizingbalanceandbreathing• Apps:Headspace,MindfulnessDaily• Smalltipsforqualitysleep,betterfocus,relieffromabusymind
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Eatfoodthatpromoteshealth
Do• Eatbreakfast• Packahealthylunch&snacks• nuts,vegetables,fruit,
yogurt,whole-grainbreadsandleanproteins(turkey,fishorchicken)
• Eatevery3-4hours• Drinklotsofwater• Enjoyyourfood• Eatslowly
Avoid• Drinkingsugarydrinks,soda,andcaloriepackedcoffees
• Takeoutlunches,whichtendtobeexpensive,oversized,highinfatandcalories,andlackinginnutrients
• Goingtoolongwithoutfuelingyourbody
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Makelifeeasy
Insteadoffocusingonwhatyouneedtoeliminatefromyourdiet,lookatwhatyoucanaddtoit!
Tipsforsuccess:• Grocerystoreplanning• Foodprep• Crock-potmeals• Packlunchandsnacksthenightbefore
• Cookinbulk&freeze
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Don’tforgetthe'life'inwork-lifebalance
• Maketheboundary betweenworkandhomeveryclear• Leaveworkbehind…don’tcheckemailsoranythingworkrelatedathome
• Engageandconnectwithfamilyand/orfriends• Plantimetorelax,readandreflect• It’soktosayno• Relaxandrechargeyourbatteriesathomesoyoucangobacktoworkwithenergy,focusandcommitment
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SetPriorities
Takingtimetocarefullyestablishpriorities isaneffectivewaytoachievework-lifebalance.
• Ifyoucouldonlyfocusononethinginyourlife,whatwoulditbe?• Thisisyourtoppriority!
• Whatwouldyoufocuson2nd,3rd,4th,5th?• Theseareyourtop5priorities
Source:http://www.salary.com/14-steps-to-achieving-work-life-balance/slide/2/
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Downtime– youneedit!
• Scheduledowntimeandmakeitaroutine• Makedowntimesomethingyoulookforwardto• Evenduringahecticday,take10minutestodosomethingthatwillrechargeyourbatteries• Readabook,goforawalkorlistentomusic
• Makealittletimeforthethingsthatbringyoujoy!
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Outofbalance?
• Whenyourworklifeandpersonallifeareoutofbalance,yourstresslevelislikelytosoar
• Learntherightwayforyoutorelaxandreducetension
• Reducingyourstressshouldbeatoppriorityinyourlife
• Don’tforget:Youdeserveit!
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Here'sastressmanagementtechniquetopractice:1. Closeyoureyes.2. Takefiveslow,deepbreaths
inthroughyournose&outthroughyourmouth.
3. Thinkaboutalltheadvantagesofacalmer,morerelaxedlife.
4. Feelgoodaboutbeinghere.5. Repeat6. Whenyouopenyoureyes,
noticehowyoufeel?
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Whatworksforyoutoreducestress?
• Movemore• Sleep7-8hours/night
• Lackofsleepcausesincreasedcortisol• Fuelyourbodywithnutritiousfood&hydratewithH20• Planyourday
ü Top3tasksü Trythe50/10ruleü Reflectdaily&practicegratitude
• DomoreofwhatmakesyouHAPPY• Getsocialsupport
• Fosterfriendships&familyand/orgetinvolvedwithagroup• Journalthoughts&feelings• Whatareyougratefulfor?
• CommunicateEffectively• Don’tbeafraidtosayno,and/oraskforhelp
• Reducenegativity• Reprogram“selftalk”,usepositiveaffirmations,reducenews-watching,spendtimewithpositivepeople
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MakeaplanwithSMARTGoals
• Whatareyouproudof?• Thiswillmotivateyouonatoughday.
• Onethingyouwanttochange?• SMARTGoal• Specific• Measurable• Achievable• Realistic• Timebased
• Howconfidentareyouthatyou’llreachyourgoal?
“Ifwewaitforthemomentwhen
everything,absolutelyeverythingisready,
weshallneverbegin.”
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Achieveyourgoals&stayontrack
• TinyHabits(BJFogg,StanfordResearcher)• Anchor (AfterIhearaphonering,Iwillexhaleandrelaxfor2seconds.)
• Support:Involvethepeoplearoundyou• Tryitout!• Diditwork?• Identifybarrierstochangeandfindsolutions• Modifyyourenvironment• REWARDyourself• Repeat!
“Goalsthatarenot
writtendownarejustwishes.”
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WellConnectedtoolsforYOU
Howtolog-in:• Visithttp://members.bcidaho.com• Log-intoyourBlueCrossofIdahoaccount(orregisterifnewuser)
• Afterloggingin,clickontheWellConnectedlogo:
Don’tmiss:• WellnessWorkshops:LIFEBALANCE*highlyrecommended• HealthLibrary(videos,articles,decisiontools,symptomchecker)• SyncDevices• QuarterlyWellnessChallenges*prizes!• BeWellBlog• DailyTips• WaterTracker
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Whatareyougoingtostarttoday?
Questions?
Thankyou
Sources:MayoClinic:Work-LifeBalance
mayoclinic.com/health/work-life-balance/WL00056
WebMD:StressManagementHelpCenterwebmd.com/balance/stress-management/default.htm