Pay attention to work balance
Work demands a lot from us, but it also gives a lot. There is a lot of talk in the public about the negative aspects that work causes to the human mind, although research has shown that work also has many positive effects.
- It is typical for the human brain to perceive threats also in working life, because the brain is built to detect dangers. This Stone Age feature of the brain is good for keeping us alive, but it may also keep our body in a state of unnecessary stress. Therefore, it is good for us to consciously consider what positive things we get from our work, says psychologist Marjo Lehtinen, MIELI ry's Well-being at Work Manager.
– It is worth stopping to think about work balance from time to time: where do we get energy and resources from work, and what are the demands of the job? Are they balanced? If not, what could we do to balance them.
Increase well-being at work with small everyday things
One way to balance work is to consciously focus on small everyday things that increase well-being at work.
Marjo Lehtinen gives four everyday tips on how everyone can improve their own well-being at work:
- Many people make to-do lists. They are useful, but they may bring unnecessary stress. That is why it is worth making a “What did I accomplish today” list at the end of the working day. This way, attention is also drawn to work achievements.
- A workday that is too fragmented is one of the most common factors that create work anxiety. What if you created time every day for focused, uninterrupted work? For example, you can use the pomodoro technique for this, where you use a clock to focus on one thing for 30 minutes before taking a short break. It is a good idea to turn off the alarms on all devices.
- In your work community, it would be a good idea to discuss and create rules for focused work. For example, you can use headphones to tell others that I am focusing now, don't disturb me.
- Everyone should create a rhythm that suits their own working day: What kind of routine do you start and end your work day with? When do you work focused, when do you read and respond to messages, when are you free for work meetings?
Just one thing at a time
These everyday tips for increasing well-being are not new. Many people have probably come across similar lists of tips for working life many times.
– We know very well what we should do, but how we actually make changes in our own everyday work is a more challenging matter.
Lehtinen has an answer to this problem:
– If we try to change many things at once, we will not achieve anything. But if we decide to make one small change in our everyday lives, it may work. For example, we can decide to increase our concentration during the workday. Then it is worth systematically increasing our concentration every day, trying repeatedly and congratulating ourselves every time we succeed. For something new to become a habit, it requires 2–3 months of continuous repetition.
Learn to limit, also from your own demands
How to say no at work? How to limit work tasks correctly in terms of your own coping skills and time management? This is an important skill in working life, but especially in expert work it is good to learn to limit the demands that come from within your own mind so that your working life remains balanced
– In expert-type jobs, people have an internal desire to perform well and sometimes cram too many things onto their desks. We must learn to limit and prioritize the demands we have developed ourselves.
One way to do this is to have an open discussion with both colleagues and your superior.
– According to research, a good relationship with your superior is one of the strongest factors protecting against burnout. An open discussion about goals and expectations can help you limit and regulate the things that are on your mind.
Notice your successes and encourage yourself consciously
Consciously noticing your own successes and praising yourself increases well-being at work.
– When you complete tasks at work, you feel a sense of success. These feelings are important to us, they are one of the conditions for well-being at work and strengthen our resources.
– That is why each of us should consciously give ourselves positive feedback about our successes. We should thank and praise ourselves every day for our own successes. That also increases the well-being experienced at work.
What if work is too stressful, where can you get help?
If you feel that your work is too stressful and you cannot find the strength and means to change the situation on your own, then it is worth seeking help:
- The primary person with whom you should discuss your workload and coping at work is your supervisor.
- If for some reason the matter does not progress with your supervisor, then the HR unit at your workplace is also a good place to contact.
- Occupational health care is a professional in work-related health issues and the next place to contact. Occupational health nurses, occupational health doctors and occupational health psychologists know and can help.
- Although work-related workload should in principle be dealt with in connection with work, MIELI's general crisis hotline can also help.