Balancing Work and Home

Learning to Juggle Multiple Demands

Balancing Work & Home, 6/2004, Rev. 3/2005, T216-15-UBH Reproduction of material for use other than intended purpose requires the written consent of UBH.

Training Programs

©

UBH 2004

Learning Points

• Determine various sources of stress • Take a fresh look at personal values and choices • Learn skills for effectively managing multiple demands 2

Identifying Multiple Responsibilities Home/ Family Community Social Spiritual Self-care Education Hobbies Work

3

Dealing with Resource Deficits

Cognitive shift Redistribution of assets Acceptance Fundamental lifestyle change 4

Coping Strategies: Achieving Balance

• Reframe negative self-talk.

• Reduce unproductive guilt.

• Explore organizational flexibility.

• Try personal and interpersonal coping tips.

• Get support.

5

Achieving Balance: Strategies for Home

• Hold family meetings.

• Combine tasks.

• Rotate which needs get met.

• Get help.

• Re-evaluate priorities.

• Understand the past.

• Stop second guessing.

• Plan weekends.

• Use the calendar.

6

Chores: Getting the Work Done

• Call a family meeting.

• Use incentives.

• Use natural consequences.

• Lower your standards.

• Use the “ten minute” system.

• Plan cleaning projects at “low impact” times of the day.

• Consider hiring a cleaning service or arranging chore co-ops with the neighbors.

7

Achieving Balance: Strategies for Work and Play

• Use discretionary time.

• Set limits.

• Communicate needs. • Consider values and goals.

• Acknowledge accomplishments.

• Get support.

• Be supportive.

8

Taking Responsibility

• Make time to be alone.

• Know your passions.

• Realize that the choices are difficult.

• Learn to let go.

• Allow for change.

• Keep communication open.

9

When To Talk To A Professional Counselor

• Emotions feel unwieldy • Use of drugs/alcohol to cope • Reckless behavior • Decrease in work performance • Interpersonal difficulties • Disrupted sleep and appetite patterns • Suicidal thoughts 10