Being busy can be a positive thing, but many people experience stress due to packed schedules. If you feel overwhelmed by your workload, or you have no time to decompress or relax, your mental health can suffer. In this guide, we’ll outline some effective strategies to help you achieve better mental well-being while juggling multiple commitments.
Review your diary
One of the most important steps to take when life gets hectic is to review your diary. Think of your schedule like a monthly budget. Carry out an audit and analyze how you spend your time and where those valuable minutes and hours go. You may be surprised at how much overtime you’re working, how many invitations or requests you’ve accepted, or how many tasks you’re undertaking simultaneously.
Reviewing your schedule allows you to evaluate your diary and put changes in place. It’s essential to prioritize when you’re too busy. Learning to say no can be refreshing and cathartic, but it can also be critical for mental health and well-being. If you need a break, or you’re craving a lazy weekend or an early night, there’s no harm in turning down the occasional social gathering or non-essential work event.
Consider therapy
People are increasingly open when talking about therapy, but there’s still a long way to go in terms of how we discuss treatments for mental and physical health. There’s a stigma attached to psychological conditions, and often, people are more reluctant to seek advice for mental symptoms or invest time in preventative measures. Therapy can be beneficial both for reducing risks and targeting existing symptoms.
If you haven’t seen a therapist before, therapy involves speaking to trained professionals in a safe setting. The information you provide and the subjects you cover will remain confidential. Some people find opening up difficult when talking to friends, partners or family members. Seeing a therapist can help you get things off your chest, raise concerns, talk about worries, feelings and thoughts, understand emotions, and develop coping mechanisms.
Therapy has become more accessible thanks to the emergence of online services and financial assistance in the form of online therapy covered by insurance. If you’re thinking about therapy, but cost or a lack of time were barriers previously, it’s wise to see what’s available and how you could fit therapy into your schedule. Online therapy enables you to undertake sessions in different locations and varied times and you don’t have to worry about traveling to an office or clinic.
Schedule breaks
Working long hours is not always conducive to performing better or being more productive. Research suggests that most employees are more productive when working a four-day rather than a five-day week. Scheduling breaks, being more flexible and embracing smarter ways of working can help you achieve more in less time and boost your well-being.
Time management is key in an age where burnout and stress are rife. A Deloitte survey revealed that 77% of US workers had experienced symptoms of burnout. Taking breaks is crucial. When you manage your diary, apply the same rules to downtime as work commitments. Block out evenings and weekends and set boundaries. Examples include logging off at a certain time each day and implementing a cut-off point for taking calls and doing emails.
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Make time for hobbies, socializing and things that make you happy
It sounds simple, but spending more time doing things that make you happy can be a game-changer. How often do you play sports, hang out with friends or enjoy a weekend camping, hiking or surfing? Even if you only have half an hour a day, you can be proactive in improving your mental health. Small things, like going for a walk in a forest or park, meeting up with a friend for a coffee, having drinks with your partner or doing a yoga, HIIT or spin class, can make a big difference.
Exercise regularly
Regular exercise helps strengthen the body and reduce risks of cardiovascular disease, type 2 diabetes and high blood pressure, but it’s also a powerful remedy for your mind. Moving your body triggers the release of endorphins, which make you feel good, and increases dopamine and serotonin levels in the brain. Experts recommend doing 150 minutes of moderate exercise per week. This equates to fewer than 30 minutes per day and includes everything from dancing, running, and Pilates to cycling, swimming, and playing team sports.
It’s hugely beneficial to incorporate exercise into your daily routine. Simple strategies like booking exercise classes after work, going for a walk during your lunch break and starting the day with a workout, a bike ride, a jog or a stroll with the dog, make it easier to hit activity targets. If you have a sedentary lifestyle, setting targets like a daily step count is a great way to get moving. Wearable devices encourage you to move throughout the day to achieve goals, such as 5,000 or 10,000 steps a day.
Establish a sleep routine
Sleep routines are often associated with children, but they’re important for all ages. If you find it hard to sleep, it’s helpful to establish an evening routine. Set a daily bedtime and try to get up at the same time every morning. This will help your internal body clock to adapt. Use the evenings to unwind and prepare for sleep. Have a hot bath, listen to relaxing music, go for a gentle walk in nature, read a book or watch TV. Keep devices out of your bedroom and create a serene, soothing space to rest. Ideally, your bedroom should be a tranquil, dark, quiet and cool room that makes you feel calm and at peace.
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Many of us have hectic schedules. We work full-time and juggle multiple commitments on top. If you’re too busy, your mental health can suffer. The good news is that there are ways to protect and improve mental health when life gets frantic. Steps include reviewing your diary, managing your time effectively, considering therapy, and taking time for breaks, hobbies, socializing, and doing fun, enjoyable activities. It’s also hugely beneficial to exercise regularly and establish a sleep routine.