HEALTHY WORK LIFE BALANCE

IN WORKING WOMEN

Dr Nupur Gupta, Ex AIIMSConsultant & Unit Head, Obstetrics & Gynecology

Paras Hospitalwww.parashealthcare.com

Work Life Balance…………

Are you Stressed?

Feel like you are Losing It?

Stress…

• Researchers define stress as a

physical, mental, or emotional

response to events that causes

bodily or mental tension. Simply

put, stress is any outside force

or event that has an effect on

our body or mind.

What Causes Us Stress?

Share your reasons

Signs of Stress

• Physical

– Headache

– Back Pain

– Fatigue

– Aches and Pains

• Mental

– Difficulty Concentrating

– Increased Errors

– Poor Decision Making

Myths of Stress

• All stress is bad

• Stress will not hurt you

• No symptoms, no stress

• Only major symptoms of stress

are harmful

How many hats do you wear?

• Personal

• Work Related

• Life is what we do.

• How much of what we do is

focused on

• what “we” want &

• what “others” want

What is Work?

• Work is what we do, not where we go.

• Work is what we produce, not when we

produce.

• It’s the problems we solve and the things

we create.

• It’s how we use our skills & our smarts.

The Problem with Work Life Balance

• Weighing scale

• Forget family at work or

vice versa

Q to help you make work life choices

• Do you want to keep work / personal life separate or you are

fine with mingling both of them?

• What is your focus for the next five years – Career / Family /

Society?

• If you could have an extra hour in a day, what would you like

to spend it on?

• What are the 5 things you need in your life to be healthy and

happy at the same time?

Q to help you make work life choices

• Are you comfortable with the fact, that your children may not

see you very often and you will miss having fun with them as

they grow up?

• Are your family members on board with your Work - Family

choices you have made?

• What de-stresses you faster and gives you a big high, can you

get a dose of it every day or at least twice a week?

• What do you want to be remembered for when you die?

How to make work life choices?

• Build downtime into your schedule.

• Drop activities that sap your time or

energy.

• Rethink your errands

• Get moving

• Remember that a little relaxation

goes a long way

Which one is a BETTER OPTION?

Work life balance?

or

Work life integration?

The Concept of Work Life Integration

• Work with passion : inspires us to be creative

• Choices You Make

• Exercising control -to meet life’s challenges

• Manage work responsibilities along with personal & family

needs.

• The life choices - dynamic depending on the circumstances

of an individual

Examples of Work - Life Integration

• A young college graduate may be ready to do a 60 hour

week in the first few years of career to learn new skills.

• A new mom/ dad - time off to take care of the child

• Mid age employees – hobbies - Theatre & music classes

• People close to retirement – life navigation skills

• An employee - extra hours - save additional money

Managing Stress

What is your favorite stress reliever?

The Four A’s of Stress Management

1. Avoid the stressor (unnecessary

stress)

2. Alter the stressor (situation)

3. Adapt to the stressor (change

yourself)

4. Accept the stressor (things that

you cant change)

How Can We Manage Stress?

Live with an

Attitude of Gratitude

Be Grateful for what you have

• Instead of blaming someone else

for your plight

Be happy, this life is only for once!

Take Control

• Small Changes To Your Routine Can Make The Biggest

Difference To Your Family Life

• But even if you don't have much control over the hours

you have to work, you can ask yourself: In what other

ways am I bringing greater enjoyment into my life?“

• Focus your time & attention on things you can control

Do it myself You are not octopus

Take help from others

Take enough rest

Dilemma of Working Mothers –to-beParenthood doesn't have to be career suicide, though

Baby Vs Work

Guilt, frustration, irritation ….it would impact relations at work and home

Goal- to stay in present moment•4.5 hrs are sufficient if you could focus

•Talk to other mothers

“Keeping All Your Balloons in the Air”

Manage Time

• Get organized

• Get structured

• Set short term goals

• Set long term goals

• Use a planner:

– daily schedule and “To Do” list

• Practice deep breathing

• Progressive muscle relaxation

• Meditation

• Soothing music

• Choose and schedule it in

Spiritual• Church, temple

• Help others

• Spend quiet time every day

• Be thankful

• Think positive

• Put your faith to work!

I am at peace in the midst of chaos or madness.

No person, place or thing has the power to upset me.".

Eating

• Cut down on sugar,

caffeine, processed foods

• Eat nutritiously: all food

groups,

• Eat a little every couple of

hours or so

• Eat slowly

More Ideas…

• Laugh Often

• Try a New Thing

• Cry

• Get Enough Sleep

• Exercise & Fresh Air

• Build a Support System – Friends,

Family & Co-Workers

• SAY “NO” OCCASIONALLY

Even More Ideas

• Let go of perfectionism

• Learn to be flexible

• Relax your standards

• Focus less on pleasing others and more on

pleasing yourself

• Surround yourself with upbeat, flexible and fun

people.

Name Your Stressor

• Person

• Place

• Thing

• Combination

One negative thought

leads to another………..

then another………..

then another …..

Pretty soon you have ruined your entire life

Ann Landers said…

“People take advantage of

you only with

your permission”

Your Score0 – 5: Your life is out of balance – you need to make

significant changes to find your equilibrium. But you

can take control!

6 – 10: You’re keeping things under control – but only

barely. Now is the time to take action before you’re

knocked off balance.

11 – 15: You’re on the right track! You’ve been able to

achieve work/life balance – now, make sure you protect

Questions?