Work-Life Balance
A Mental Health Imperative
Ranjana Singh
In a recent edition of Mann Ki Baat, Prime Minister Shri Narendra Modi steered the discourse towards a vital yet often overlooked facet of well-being - mental health. His recognition of the significance of mental well-being, coupled with the acknowledgment of innovative initiatives and startups dedicated to this cause, has ignited a fresh focus on mental health, presenting an opportunity for introspection. It prompts us to reflect on whether our personal work-life equilibrium is conducive to mental health and whether we are actively fostering an environment that nurtures our psycho-logical well-being. Whether one is navigating the fast-paced realms of corporate boardrooms, engrossed in the dynamic environment of news-rooms, managing the intricate systems within IT hubs, orche strating sales endeavors, attending to customer needs, coordinating myriad tasks in the front office, executing administrative duties, soaring through the skies while piloting an aircraft, or immersed in the process of research and development, the ceaseless pursuit of success and growth is an all pervasive force. Unfortunately, within this relentless pursuit, a fundamental aspect often slips through the cracks-the delicate equilibrium of our mental well-being. As we ardently chase after milestones and accomplishments, our inner selves becomes drowned amidst the clamor of professional demands. The imperative for mindful self-care emerges as a neglected refrain, overshadowed by the persistent noise of obligations and ambitions. And, the consequences of this imbalance are stark. The impact spills over into every aspect of life, affecting relation-ships, sleep, physical health, and overall well-being.
How to Achieve Work-Life Balance for Mental Health
As we navigate the demands of modern life, finding and maintaining a healthy work-life balance is not just an aspiration but a continuous journey of self-discovery and adaptation. In this pursuit, we must remember that balancing work and life isn't a one-size-fits-all endeavor; it's about finding fulfillment in both realms rather than a strict 50/50 split. Achieving healthy work-life equilibrium involves meeting deadlines, enjoying time with friends and hobbies, prioritising sleep and nutrition, and leaving work concerns behind at home. However, this balance can be elusive, especially when dealing with caring responsibilities, demanding work environment, or health challenges. Identifying an unhealthy work-life balance might be tricky, as long hours and stress can become normalised, especially if it's been the norm for a while or within the workplace culture. To break this cycle, recent research emphasises the importance of regularly evaluating your work-life balance through a five-step approach.
1. Pause and reflect on your stressors and sources of unhappiness: Consider their impact on both your professional and personal life. Prioritise by asking yourself what truly matters to you and what you might be missing out on. Often, we neglect this reflection until a major life event forces us to.
2. Pay attention to your feelings: Assess whether your current situation brings fulfillment or resentment. Awareness of your emotions guides your decision-making process.
3. Reprioritise by considering the changes needed: Evaluate if sacrificing family time for long work hours is worth-while, or if working weekends is impacting your social life negatively.
4. Explore alternatives within your work environment that align with your new priorities: Can you negotiate for flexible hours, take advantage of your leave entitlements, or establish boundaries, like refraining from checking emails on weekends?
5. Implement the changes you've identified: Whether it's requesting flexible hours, utilising all your leave, or setting boundaries, making these adjustments ensures a more balanced and fulfilling work-life dynamic.
Why Boundaries should be Non-negotiable?
While drawing a firm line between work and personal life can feel like an uphill battle for most professionals, it's arguably the most crucial battle we face. In the ever-connected, demand-driven world of work, establishing healthy boundaries isn't just a luxury - it's a non-negotiable tool for protecting our mental well-being and overall life quality. Here's why:
· Building a Wall against Burnout: Imagine your mental energy as a finite reservoir. Constant work encroachment leaves this reservoir perpetually drained, breeding stress, anxiety, and eventual burnout. Boundaries act as a protective wall, ensuring your reservoir replenishes, allowing you to show up at work focused and rejuvenated, not resentful and depleted.
· Reclaiming Control and Confidence: Saying "no" to unreasonable demands or endless to-do lists isn't selfish; it's empowering. Setting boundaries affirms your self-worth and agency, reminding you that you control your time and energy. This fosters a sense of confidence and allows you to prioritise tasks strategically, boosting your effectiveness and overall work satisfaction.
· Cultivating a Life Beyond the Boardroom: A fulfilling life isn't defined solely by professional achievements. Boundaries create space for nurturing personal pursuits, passions, and relationships. Whether it's savoring a family dinner, losing yourself in a good book, or pursuing a long-held hobby, these activities recharge your soul and contribute to a richer, more meaningful life beyond the confines of your desk.
· Championing a Culture of Balance: Boundaries aren't just personal tools; they ripple outwards, influencing the work environment for everyone. By modeling healthy work-life habits, you encourage a culture of respect for personal time and well-being. This benefits not just yourself but also fosters a more sustain-able and productive work atmosphere for the entire team.
Yes, setting boundaries can be challenging, especially in demanding work environments. But remember, neglecting your mental health carries a far greater cost. Every time you say "no" to the email after hours, prioritise a personal connection, or disconnect from work to simply breathe, you invest in your well-being, paving the way for a happier, healthier, and ultimately more fulfilling life - both inside and outside the boardroom.
Beyond Personal Pursuit: Societal and Economic Benefits of Work-Life Balance
Work-life balance is not a mere personal mantra; it orchestrates a symphony of positive changes that reverberate through individuals, society, and the broader economy. It is a dynamic interplay of well-being, productivity, and societal enrichment. At its core, a balanced life becomes a nurturing ground for the soul. Establishing clear boundaries allows individuals to unwind, recharge, and prioritise essential elements like sleep, exercise, and personal relation-ships. This cultivation of mental and physical resilience becomes a catalyst for heightened creativity, focus, and problem-solving abilities, ultimately enhancing overall performance at work. The resultant contentment and vitality translate into reduced absenteeism, fostering a workforce that is not just productive but engaged and fulfilled. A balanced life also contributes to the strengthening of the social fabric. Individuals with the bandwidth for families, friends, and community engagement play an active role in creating a more cohesive and supportive society. Their involvement in volunteering, mentoring, and civic activities enriches the lives of others, fostering a sense of community. This social engagement further nurtures qualities like empathy, under-standing, and cooperation, fostering a harmonious and vibrant societal environment. Companies that prioritize the well-being of their employees experience lower turnover rates (percentage of employees within an organization who leave their jobs over a specified period), reduced healthcare costs, and elevated morale. This, in turn, leads to heightened productivity, innovation, and customer satisfaction, bolstering competitiveness and profitability. On a broader scale, individuals with balanced lives, afforded time for education and skill development, contribute to a more adaptable and qualified workforce, thus driving sustained economic growth.
Identifying Red Flags and Seeking Help
In the frenzied pace of our contemporary lives, the subtle undercurrents of mental strain often go unnoticed, emphasising the imperative to pay heed to these subtle warning signs. It becomes paramount to recognise these red flags before the intricate juggling act between work and personal life unravels, potentially throwing us off balance.
· Emotional strain: Are you constantly stressed, anxious, or irritable? Does every work notification send a shiver down your spine? Do you find yourself dreading going to work or feeling emotionally drained even on your days off?
· Physical effects: Is your health taking a hit? Are you experiencing sleep disturbances, headaches, or changes in appetite? Does work-related stress manifest in physical symptoms like stomachaches or fatigue?
· Impact on relationships: Is your work-life imbalance affecting your relationships with loved ones? Are you neglecting quality time with family and friends due to work commitments? Has your communication become strained or negative?
· Changes in behavior: Are you coping with unhealthy habits like excessive alcohol or caffeine intake, gambling, or oversleeping? Have you lost interest in activities you used to enjoy?
· Negative self-perception: Do you feel overwhelmed, un-productive, or like a failure? Do you find yourself constantly self-criticizing or struggling with feelings of worthlessness?
If you resonate with any of these signs, it's time to listen to your mental health. Seeking professional help from a therapist can be a powerful step towards reclaiming your well-being.
Remember: Therapy is not a sign of weakness. It's a sign of strength and self-awareness. Just like seeking medical help for physical illness, mental health support is crucial for our overall well-being. A therapist can equip you with coping mechanisms, communication skills, and strategies for managing stress and achieving work-life balance. Explore options like Cognitive-Behavioral Therapy (CBT) or Mindfulness-Based Stress Reduction (MBSR) to find a modality that suits your needs. Prioritising your mental health is not selfish; it's an investment in your happiness, productivity, and overall quality of life. Work-life balance is a journey, not a destination. Sometimes, we need professional support to navigate the rough patches. Listen to your body and mind, and remember, seeking help is a sign of courage and a step towards a more fulfilling and balanced life. Remember, you're not alone. Take care of yourself, and reach out for support when needed. You deserve a life where your work nourishes you, not consumes you.
Government Interventions for Mental Health: According to the World Health Organization (WHO), the burden of mental health problems in India is measured at 2443 disability-adjusted life years (DALYs) per 100,000 population. This metric accounts for the impact of both mortality and morbidity associated with mental health issues. Additionally, the age-adjusted suicide rate stands at 21.1 per 100,000 population. These aren't mere statistics; they represent real people like you and me, grappling with the invisible shackles of pressure, mostly work and live hood related.
In terms of economic repercussions, the estimated economic loss attributed to mental health conditions in India between the years 2012 and 2030 is staggering, reaching USD 1.03 trillion. This financial impact encompasses various factors, including healthcare costs, lost productivity, and the overall economic burden imposed by mental health issues. These statistics underscore the critical need for comprehensive and sustained efforts to address mental health concerns in India, not only for the well-being of individuals but also for the overall economic and social fabric of the nation.
To make mental healthcare more affordable and accessible, the Government of India is actively implementing the National Mental Health Programme (NMHP). This initiative offer a range of services, including outpatient care, assessment, counseling, psycho-social interventions, continuing care, and support to individuals with severe mental disorders. The NMHP also involves the establishment of 25 Centers of Excellence, aimed at increasing student intake in postgraduate mental health specialties and providing advanced treatment facilities. Additionally, 19 government medical colleges and institutions have received support to strengthen 47 postgraduate departments in mental health specialties. Mental health services are also integrated into the Pradhan Mantri Jan Arogya Yojana (PMJAY), ensuring wider coverage.
The government's commitment to mental health extends to strengthening services at the grassroots level. Over 1.6 lakh Sub-Health Centers (SHCs), Primary Health Centers (PHCs), Urban Primary Health Centers (UPHCs), and Urban Health and Wellness Centers (UHWCs) have been upgraded to Ayushman Arogya Mandirs. These facilities now include mental health services as part of the Comprehensive Primary Health Care package, aligning with the ambitious Ayushman Bharat program. Operational guidelines for Mental, Neurological, and Substance Use Disorders (MNS) have been released, ensuring a more integrated approach to healthcare.
Furthermore, the government released the National Suicide Prevention Strategy in November 2022. This strategic framework aims to reduce suicide mortality by 10% in the country by 2030, with a comprehensive action plan involving multiple stakeholders. The strategy provides a roadmap for the prevention of suicides in India, emphasising the collaboration of various entities in this crucial endeavor.
The "National Tele Mental Health Programme" was launched on October 10, 2022. This initiative aims to enhance access to high-quality mental health counseling and care services across India. Till December 2023, an impressive 46 Tele MANAS Cells (Mental Health and Normalcy Augmentation System) have been established in 34 States/Union Territories, successfully handling over 5,00,000 calls on the helpline.
Recognising the need for skilled professionals in underserved areas, the government has been providing online training courses since 2018. The Digital Academies, situated at key institutions such as the National Institute of Mental Health and Neuro Sciences, Bengaluru, Lokpriya Gopinath Bordoloi Regional Institute of Mental Health, Tezpur, Assam, and Central Institute of Psychiatry, Ranchi, have been instrumental in equipping healthcare professionals with the necessary skills to address mental health challenges.
These initiatives not only focus on treatment but also on prevention, awareness, and building a supportive environment for those grappling with mental health challenges. The government's proactive stance reflects a commitment to fostering a healthier and more resilient nation.
(The author is a Patna-based an educationist, entrepreneur and career counsellor. Feedback on this article can be sent to feedback.employmentnews@gmail.com)
Views expressed are personal.