Welche effektiven Strategien gibt es, um Arbeit und Betreuungspflichten unter einen Hut zu bringen?

As a single parent this has been something I’ve had to navigate over the last few years. For me, my priorities are clear - my girls will come first. I’ve made that very clear to my boss and colleagues. That means that if the school calls I will need to drop everything in that moment. Knowing that I have that support and flexibility allows me to plan out my responsibilities in a way where I can schedule time to take care of my own physical and mental health, so I’m better able to tackling my priorities at work.

Para atingir um equilíbrio eficaz entre o cuidado e o trabalho, é crucial analisar suas demandas, identificar recursos disponíveis e ajustar estrategicamente suas prioridades.

Acknowledging one has a specific need that cannot be handled by oneself is countercultural. Recognizing a need is the first step on the road to recovery suggests, Dr. Grundy yet, many caregivers are shunned in being not strong enough, ridiculed for being vulnerable. My belief about work and life balance is that they are not opposites, but one and the same. The I, who is the caregiver, is the same I walking the dog. In fact my experiences as a caregiver help me become a better person. The values I bring to work are the same values, I share with friends and family. More in “The Soul of Caregiving, A caregiver’s Guide to healing and transformation. Dr. Edward M Smink Author of “The Soul of Caregiving “

"Effective work-life balance requires meticulous planning and clear boundaries. Prioritize tasks, delegate when possible, and communicate openly with both your work and caregiving teams. Embrace technology to streamline processes and maximize efficiency. Establish a supportive network and don't hesitate to seek help when needed. Remember, balance is a continuous adjustment, so stay adaptable and nurture self-care routines. By fostering a harmonious equilibrium, you enhance productivity and well-being in both professional and caregiving realms."

O equilíbrio é fruto do autoconhecimento, lucidez de onde você está, quais condições e para onde você quer ir. Tendo as respostas acima, a estratégia para atingimento dos objetivos e cuidado com seus valores, emerge com facilidade . Sermos coerentes com nossos valores e limites nos traz equilíbrio.

After that, you should let the people who matter know about your needs and expectations—your employer, coworkers, the care recipient, family, and friends—know how you plan to manage work and caregiving priorities. You might let your boss know that you're taking care of someone, and you could ask for any modifications or reasonable accommodations that will allow you to finish your work and meet deadlines. Furthermore, it could be beneficial to bargain with your colleagues regarding tasks, obligations, and accessibility while extending an offer to assist or be flexible for them as needed. Encouraging your care recipient to participate in decision-making also means talking to them about their needs, preferences, and boundaries.

A base de uma vida em equilíbrio é a confiança, a conquista dela é fruto de uma comunicação transparente, cuidadosa, verdadeira e acolhedora. Quando exponho minhas necessidades e vulnerabilidades para aqueles que compartilham a jornada comigo, dou a eles a chance de alinhar os comportamentos e de agir de forma empática.

Comunique suas necessidades ao empregador, colegas, cuidador e familiares para negociar ajustes, apoio e colaboração, promovendo confiança e respeito em ambas as esferas de trabalho e cuidados.

Once you have everything agreed with your workplace then document this - ensure any flexible working requests which have been approved are in written format with the full details and dated. Then, if you encounter any issues you have proof of what was agreed.

This can be really tricky to navigate. For most of us, we're not comfortable talking about our needs -we worry might that we'll seem selfish, or not willing to pull our weight. As you approach this, remember that to thrive as a caregiver who also has paid work commitments, that your needs matter. And it's not selfish to communicate your needs - it's healthy. And finally, unless you express your needs, no-one will know and no-one can support you the way you need to be supported. It can be useful to identify and explain how having your needs met can benefit the other person if that's appropriate. And as you think about how to communicate your needs, try to think about possible objections and how you can overcome those in your discussions.

Setting priorities and making a plan are essential for managing caregiving and work responsibilities. You may schedule certain time slots for work and caring responsibilities by making a timetable. Stress is decreased and last-minute rushes are avoided as a result. Setting priorities for your projects helps you focus on the most important and critical issues first. It avoids overload by enabling an organized strategy. You can minimize the negative effects of work and caregiving on each other by maintaining a balanced and manageable schedule through effective planning and prioritizing.

I agree. From my experience if it is not on the diary, it doesn’t tend to happen. In today’s modern world where we are pulled in many competing and different directions, planning out a schedule to include all the things that you want to achieve including personal, business and family objectives are diarised. I advise my clients to time block their diaries to achieve their goals in all areas of their lives

Equilibrar trabalho e cuidados requer planejamento, priorização e metas realistas. Crie uma agenda, divida tarefas, delegue e utilize tecnologia para otimizar tempo e recursos, revisando regularmente seu plano para evitar sobrecarga.

Making a Panic Plan may also help as well - this can include the 'what if's' such as if you are taken ill or you need more time with your care recipient or at work. Having these contingency plans in place will decrease your anxiety and reassure those who are involved as well.

Prioritize tasks by distinguishing between urgent and important responsibilities. Tackle high-priority items first to ensure critical needs are addressed promptly. Learn to delegate when possible, both at work and in caregiving, and communicate openly with your employer and family about your situation. Regularly reassess your plan to accommodate changing circumstances. Flexibility is key, so be prepared to adjust your schedule and priorities as needed. Taking breaks and maintaining self-care practices are essential to prevent burnout and sustain overall well-being.

Many working moms feel guilty about leaving their kids in daycare. Sometimes, this guilt can be overwhelming, prompting women to consider leaving their jobs altogether. Let’s reframe this: Working isn't just about having a job. It’s about making life better for our kids and families. Staying home might mean being there more, but it could also mean worrying about money and not giving our kids the best chances. Instead of feeling bad, let's focus on the great times you have when you are together. When you are there, pay full attention. Make those moments count. Every family is different. Our way might not look like someone else's, and that's okay. It's about making a life that fits our values and dreams!

Harmonize trabalho e cuidado encontrando um arranjo flexível, integrando funções, estabelecendo limites e criando rituais para otimizar satisfação e bem-estar.

Remember that it is Lifework Balance not work-life balance - your life comes first. Each and every time. Otherwise you are at risk of burning out. Listen to what you need and when - is it a mental health day? A few hours of rest or solitude? Or perhaps an afternoon of fun?

As you consider your particular balance and integration, it's important to go back to your values and priorities. This will help you when you need to make choices between competing priorities. And know that balance and integration can be fluid as opposed to concrete. Situations arise that we cannot plan for and we need to adjust as that happens based on what's important in the moment.

Choosing an arrangement that meets your requirements, preferences, and values is the fourth step to creating a work-care balance. This can be accomplished by figuring out a work schedule that combines caregiving obligations with your working hours, location, and mode. You can also uncover perks or common ground between your employment and caring tasks to better integrate them. Setting explicit guidelines or limits that facilitate role switching will also help you keep your responsibilities distinct. The last way to switch up your roles is to develop routines or habits that will assist you in getting ready for each role.

Como isso é importante: Se não estivermos bem, como cuidamos?! Acho que não cuidamos. Fora cuidado com rotina de exercícios e dieta, faço psicoterapia e autorreflexões. Também me coloco em situações e momentos que favoreçam o aprendizado de novos hobbies (estou aprendendo a tocar violão)

O autocuidado tem me ajudado na recuperação de pequenos traumas, sofridos há anos atrás. As coisas que adotei na vida são: 1) Agendo momentos de autocuidado na agenda: Reservo períodos específicos para atividades de autocuidado, como exercícios, meditação ou tempo para hobbies. Trato esses compromissos comigo mesmo da mesma forma que faria com compromissos de trabalho. 2. Comecei pequeno e fui aumentando: Integrei hábitos de autocuidado gradualmente na sua rotina diária. Comece com pequenas ações, como dedicar 10 minutos pela manhã para meditar ou ler.

Taking care of yourself is crucial and should actually be the first step, not the fifth. This includes ensuring adequate rest, maintaining a healthy diet, engaging in regular exercise, and making time for activities that you enjoy. Self-care is the foundation that enables you to be more effective in both your work and caregiving roles. Never hesitate to seek support and ask for help. Too many burn out trying to do it all on their own. You'd be surprised how many people actually want to help.

There is so much to consider here with our Resilience Pillars: Sleep Nutrition Exercise Fun (interests, hobbies) Nature Support Then set a positive, healthy habit for each pillar. For example: Sleep - stop all screen use 1 hour before going to sleep. Nutrition - have water to sip at your work station all of the time Exercise - add in movement breaks throughout your working day Fun - try 1 new hobby each month Nature - go for a walk (safely) in nature everyday without headphones Support - understand the support your workplace offers you. If all this seems too much then choose 1 pillar and 1 healthy habit to establish & cement then move onto the next pillar and so on.

Self-care is self-love, and I think that it is very self-explanatory. In order for us to function, we need our full mind and body connection to efficiently perform at work and at the same time our personal responsibilities. Everything that we do here on earth. theres always going to be a reaction or what called cause and effect. I did not say you shouldn’t work when there’s an opportunity to work extra, but be mindful of what you are missing and expensing. We are not alone in this battle. Ask for help if you feel overwhelmed, talk to someone you can trust. Do what you love. The world is changing, and we should be. We really need to listen to our body and give what it deserves bec our body is the one that’s working hard.

One of the best ways to balance the responsibilities of work and caregiving is to understand and develop your parent/caregiver strengths. These are different than the strengths used in the workplace and they represent a balance between two important domains; warmth and structure. In order for parents to feel successful in both the workplace and at home, we need to know how to use our strengths to provide us energy, enthusiasm, and excitement. When we leverage our strengths positively the results are INCREDIBLE.

Seremos sempre aprendizes ou mestres, depende do ambiente e circunstâncias, a vida é assim, não lute contra e saiba exercer esses dois papéis dando o seu melhor, o crescimento será consequência dessa arte de equilibrar funções.

Cresça e aprenda ao equilibrar trabalho e cuidado. Reflita sobre impactos, identifique oportunidades, busque feedback e celebre conquistas, transformando desafios em recompensas e enriquecendo suas habilidades.

OK, now that we have done the things that we need to do in order for us to be successful shifting from professional life and personal life, we were able to identify what’s gonna work, and what’s not gonna work, and probably during that, encountered some unexpected problems and able to solve it, what we need to do is we need to move forward and forget about what happened in the past, but take all the learning that you’ve got from it because what happened happened already and there’s nothing that you can do to change the past, but you can always change the present which is now probably tomorrow, but I always say to not stress yourself, Justine depressant, because tomorrow is never promised.

Consider too your values and how they were impacted. It's easy for a caregiver to look back and feel they didn't do enough, or could have made less mistakes. But if they evaluate their time under the lens of their values- i.e. "love" as a value, they will see that although they may have made mistakes, they showed love, and therefore were successful in a way connected to their priorities.

I would add, seek outside support whenever possible. Especially in the case of parents this feels impossible, as it is viewed as our sole responsibility, but it is crucial.

I agree with all the above. In summary, finding balance between work and caregiving is an ongoing process. One effective strategy is setting clear boundaries at work and at home and communicating them assertively. Being well organized helps manage time efficiently, and delegation both at work and home lightens the load. Additionally, fostering open communication with your support network and being adaptable to the evolving needs of both work and caregiving contributes to achieving a more sustainable balance.

I think overall, we learned how to really advocate for ourselves, and really listen to the things that we need because back when I was growing up, we were thought that we have to work hard in order for us to achieve our goals, our dreams which is true, but nobody has told us what might be the consequences. Covid has to happen in order for us to open our eyes and realize that there’s a lot of options for us to be able to enjoy life and have a balance with our work which some companies and some employees are having the great time doing it, and I hope that it is something that can be considered in the future I also would like to stress how mental health is important to each and everyone of us let’s all help to bring down the stigma.