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Dr Sacrifice Chirisa Mental Health Matters
For a lot of people, the pursuit of a healthy work-life balance seems like an impossible goal. With so many of us torn between juggling heavy workloads, managing relationships and family responsibilities, and squeezing in outside interests, it is no surprise that more than one in four workers describe themselves as “super stressed”. And that is not balanced and is unhealthy.

As our stress levels spike, our productivity plummets. Stress can zap our concentration, make us irritable or depressed, and harm our personal and professional relationships. Over time, stress also weakens our immune systems, and makes us susceptible to a variety of ailments from colds to backaches to even heart disease.

The newest research shows that chronic stress actually doubles one’s risk of having a heart attack. While we all need a certain amount of stress to help us perform at our best, the key is balance. Not only is achieving a healthy work-life balance an attainable goal but workers and businesses alike see the rewards. When workers are balanced and happy, they are more productive, take fewer sick days off, and are more likely to stay in their jobs and enjoy their lives and fewer injuries on duty.

Here are a few practical steps to help deal with stress and win back the balance in our lives. Below are tips for the two environments one spends most of their time.

At Work

• Set manageable goals each day: Being able to meet priorities helps us feel a sense of accomplishment and control. The latest research shows that the more control we have over our work, the less stressed we get.
• Be efficient in the use of your time at work: When we procrastinate, the task often grows in our minds until it seems insurmountable. So when you face a big project at work or home, start by dividing it into smaller tasks.
• Ask for flexibility: Research shows that employees who work flexible schedules are more productive and loyal to their employers.
• Take frequent power breaks: Small breaks at work or on any project will help clear your head, and improve your ability to deal with stress and make good decisions when you jump back into the grind.
• Tune in: Listen to your favourite music at work to foster concentration, reduce stress and anxiety, and stimulate creativity. Studies dating back more than 30 years show the benefits of music in everyday life, including lowered blood pressure.
• Communicate effectively: Be honest with colleagues – make allowances for other’s opinions, and compromise. Retreat before you lose control, and allow time for all involved to cool off.

At Home

• Unplug: The same technology that makes it so easy for workers to do their jobs flexibly can also burn us out if we use them 24/7. Leave the laptop and phone off.
• Divide chores: Make sure responsibilities at home are evenly distributed and clearly outlined — you’ll avoid confusion and problems later.
• Don’t over commit: If you’re overscheduled with activities, learn to say “No”.
• Get support: Chatting with friends and family can be important to your success at home — or at work and can even improve your health. Take advantage of your company mental health wellness programmes: Organisations are now finding mental health as a key component to productivity.
• Stay active: Exercise reduces stress, depression and anxiety, and enables people to better cope with adversity, Treat your body right: Don’t rely on drugs, alcohol to cope with stress; they’ll only lead to more problems.
• Get help if you need it: If you are persistently overwhelmed, it may be time to seek help from a mental health professional. Asking for help is not a sign of weakness — taking care of yourself is a sign of strength
• Dr S. M. Chirisa is a passionate mental health specialist who holds an undergraduate medical degree and postgraduate master’s degree in psychiatry, both from the University of Zimbabwe. He is currently working as a Senior Registrar in the Department of Psychiatry at Parirenyatwa Group of Hospitals and is also the current national treasurer of the Zimbabwe Medical Association (ZiMA). He can be reached at [email protected]

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