7 working tips that psychologists have given for 2022
As we enter a new year filled with uncertainty, mental health and sense of well-being are once again put to the test. According to a survey by The Office Group, 32% of employees said that living under quarantine brought them closer to burnout. And in December 2021, U.S. Surgeon General Vivek Murthy warned of a looming mental health crisis in young people.
Collected 7 tips from psychologists on how to cope with stress, build boundaries at work and maintain a healthy work-life balance in 2022.
#1. Learn to talk «no»
Being reluctant to turn down any new projects can throw you off track. And when there are too many of them — they will take up all your time, start distracting you from your main goals and objectives, says Vanessa Bones, a social psychologist and professor at Cornell University.
Be more mindful of the things you say «Yes». Every time you agree to a new project, you’re taking time away from another area of your life, so weigh the decision carefully.
This does not mean that you should turn down all potential projects. Just give yourself time to think — What offerings fit your goals and is it really what you need.
#2. Don’t neglect other areas of life
Family, hobbies, relationships — Stop ignoring these areas to do another urgent task or respond to another important message.
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«If we are fully engaged in the task we take on, — then have a better experience. So when it comes time to be an employee — Be one. But when it comes time to be a parent or a friend — Leave your work and be fully present in the moment», — Says Aimee Monterrosa, a clinical psychologist.
Yes, we are capable of taking on a lot, but that doesn’t mean we have enough physical, mental and emotional resources.
Start asking yourself questions:
- Which areas of life need special attention now?
- What brings me peace?
- What helps disconnect from work?
This will regulate the vector of development and clearly understand when you are moving in the opposite direction.
«People who work hard often have a hard time setting boundaries. I often repeat myself: “The job pays you for your time, experience and effort, but not for your soul”. It helps to know that it’s not worth giving your whole self to work, and often that’s not even required. You can set boundaries with a clear conscience and know how important it is to leave time and energy for yourself», — Says Ryan Howes, a clinical psychologist.
#3. Don’t need to earn a day off to allow yourself to rest
A Harvard Business School study found that people worked an average of 48 minutes more after quarantine began. And according to the University of Chicago, remote employees have increased their workday by 30% without improving productivity.
«We live in a society that values productivity, busy schedules and daily recycling. It’s important to set clear boundaries for your work life so you can take better care of yourself», — says Catherine Perez, family therapist.
Give yourself permission to take time off, take a day off, use time off/sick leave and say «no» What you’re not physically or emotionally prepared to do. You don’t need to prove that you deserve a vacation to afford it.
#4. Facing stress — Relax your body
In a stressful situation, it’s not always possible to take a break or quit. Marlene Walter, psychologist and founder of mental health support company AnaVault suggests taking the habit for 5–Take 10 seconds to scan your body for tension — From the top of their head to the tips of their toes, while relaxing all their muscles. This exercise can be repeated throughout the day.
«Now when faced with stress, a deadline, a difficult boss, colleague or family member, all it takes is 5 seconds to relax, face the problem and possibly change perspective. This little exercise will get rid of the constant cycle of anxiety and worry throughout the day».