Voici comment vous pouvez équilibrer le travail et la vie personnelle tout en évitant l’épuisement professionnel dans les rôles à haute pression.

Establishing clear boundaries between work and personal life is essential both for mental well-being and also for long-term career sustainability. By clearly communicating your off-hours to colleagues and sticking to them, you foster a culture of respect for personal time within your organization. This practice both helps in preventing burnout and also enhances productivity and creativity when you are on the clock, as you return to work refreshed and recharged.

Boundaries are INCREDIBLY important, and most of us don't set them in our career because of our fears (fear of being judged poorly, fear of not looking good to our boss, etc). Know that most leaders and peers will respect you MORE when you've set clear healthy boundaries. If you're in an environment where this is not the case, then you always have the choice to find a new one. However, I recommend practicing setting them in in your current role first, or you're likely to find yourself in the exact same situation again.

Um dos pontos mais cruciais para alcançar equilíbrio, especialmente para sair de um momento de esgotamento, é a imposição de limites. Saber dizer não para os outros e sim para você mesmo é uma das chaves para alcançar a liberdade de ter uma rotina e horários baseados nas suas próprias necessidades, não nas dos outros. Isso permite parar de viver pela agenda de outras pessoas e começar a viver pela sua.

Balancing work and life in high-pressure roles involves setting clear boundaries between work and personal time, prioritizing tasks to focus on what's most important, and delegating when possible. It's essential to schedule regular breaks and time off to recharge, practice self-care through exercise, healthy eating, and adequate sleep, and seek support from colleagues, friends, or professional networks. Incorporating mindfulness or relaxation techniques can also help manage stress. By maintaining a structured routine and being mindful of one's mental and physical health, individuals can avoid burnout and sustain long-term productivity and well-being.

Não espere chegar em um momento de complicações e problemas sérios com sua saúde, e sem equilíbrio entre sua vida pessoal com vida profissional, saiba estabelecer limites em tudo. No seu trabalho respeite sua carga horária por exemplo, uma vez ou outra se for necessário fazer alguma hora extra, tenha convicção e que seja acordado isso com a supervisão de como será recompensado pelas horas extras. Faça sua rotina render e valer a pena sem prejudicar sua saúde, se planejando e se programando para cumprir sua jornada sem exceções, sem ultrapassar limites, tanto de carga horária como de tarefas.

Make taking care of yourself a priority. Right now open your calendar and block time off your calendar every day to take care of yourself. What can you do for yourself 1 minute? Get up from your desk and stretch. Take 6 deep breaths breathing in to the count of 5 and out to the count of 5. What can you do for yourself in 5 minutes? Walk to the kitchen and drink a full glass of water. Grab a piece of fruit and eat it. Read a short poem or a few pages from your book. Put in your ear buds and listen to your favorite song, maybe even do a little dance. What can you do to take care of yourself in 15 minutes? Go outside and walk around the block. Finish the chapter in your book. Do a mini yoga routine. Close your eyes and meditate.

O autocuidado desempenha um papel fundamental na estabilidade emocional e no equilíbrio entre vida pessoal e profissional, resultando em um aumento significativo de performance em ambas as áreas. Ao priorizarmos o autocuidado, dedicando tempo para descanso, atividades físicas, hobbies e práticas de relaxamento, conseguimos recarregar nossas energias e reduzir o estresse acumulado. Isso não apenas melhora nossa saúde mental e bem-estar geral, mas também nos capacita a manter uma perspectiva clara e concentrada no trabalho, aumentando nossa produtividade, criatividade e capacidade de tomada de decisão.

As a Leadership and Career Development Coach, I emphasize that integrating self-care into your routine is not optional but essential. By prioritizing activities that rejuvenate you, such as exercise or meditation, you create a foundation for long-term productivity and resilience. This holistic approach ensures you can lead effectively and navigate career transitions with confidence and clarity.

Every coach on Earth agrees that self-care MUST take priority in your life. "Put on YOUR oxygen mask FIRST before helping others." For the PEOPLE PLEASERS out there, here's a perspective to consider: Giving all of yourself to others while not receiving the things YOU need or desire means others aren't getting 100% of you. They're getting some worn down, resentful, "false front" version of you. This is equivalent to you being a TAKER rather than a GIVER, as you are depriving the people you care about of the gifts that you truly are. Know that your colleagues and loved ones would much rather have the authentic you than someone hiding their true self while trying to please everyone. A coach can help you get there.

Quando falamos de auto cuidado vai muito além do que cuidar do nosso físico, atualmente é necessário cuidar muito do nosso espiritual, mental e psicológico. Praticar o auto cuidado está em pequenas ações diárias que fazem total diferença no nosso dia como meditar, terapia, ler livros, assistir filmes e séries, ouvir músicas relaxantes, tomar banho com luz apagada e relaxar, passeios ao ar livre e com paisagens, atividades que fogem do nosso trabalho e rotina de trabalho. Precisamos disso para que nossa vida no trabalho seja mais leve. Para que não adoeçamos.

Effective delegation is a hallmark of strong leadership and a critical component of sustainable career development. By entrusting tasks to your team, you not only enhance their skills and confidence but also create a more collaborative and efficient work environment. This strategic approach allows you to focus on high-impact activities that align with your strengths and career goals, ultimately driving both personal and organizational success.

Delegar é algo que adquirimos com prática, pois nem tudo temos que fazer sozinhos e precisaremos de ajuda de nossa equipe. Por isso, para evitar esgotamento com tarefas e trabalho, saiba pedir ajuda e delegar funções, atividades, projetos e tarefas, trabalhar em equipe é bom e gera um clima melhor entre todos. Trabalhar em equipe gera menos esgotamento e mais qualidade de vida no trabalho e fora do trabalho.

Saber utilizar o tempo de forma estratégica é essencial. E para isso é importante estabelecer limites claros, definir horários específicos para o trabalho e para atividades pessoais. Evitar levar trabalho pra casa é outra medida salutar. Fazer pausas curtas ao longo do dia ajuda a evitar a fadiga mental, tanto quanto aprender a dizer "não" evitando sobrecarregar-se com compromissos desnecessários. Dessa forma é possível criar um equilíbrio saudável entre vida pessoal e profissional,mantendo a produtividade sem comprometer a saúde e o bem estar.

Gestão do tempo é uma das soft skills mais importantes atualmente e mais requisitadas no mercado de trabalho. Então já vemos o quão importante ela é né. Gerenciar o tempo é muito importante para que possamos dar conta de todas as nossas tarefas diárias, o que planejamos fazer, e assim nossa vida pessoal e profissional estarão em equilíbrio, teremos menos esgotamento e oportunidade de aceitar mais projetos, mais demandas e tudo dentro do limite e do tempo que temos para isso.

Flexibility is crucial in high-pressure roles, not just for adapting to unexpected changes but also for fostering innovation and resilience. Embracing flexible working hours or remote work arrangements can significantly enhance productivity and job satisfaction. By integrating these strategies, you can maintain a healthy work-life balance, which is essential for long-term career success and personal well-being.

Ser flexível traz oportunidade de inovar e mudar, melhorar, estar adepto a novas atividades e rotina. Isso faz com que consigamos melhor e sempre equilibrar nossa vida pessoal com a vida profissional, ter mais qualidade de vida, mais prazer em trabalhar e menos esgotamento para poder viver melhor nossa vida pessoal. Ser flexível nos permite estar aberto a mudanças e novas opções.

Reflect regularly on how you are doing: it is not normal to wake up tired, have weekly headaches, poor digestion, or neck/back pain. Those "small" signals are real signals. Your body is always protecting you. Your body will tell you the things your mind doesn’t want to listen to. Unlike your mind, your body is much less impacted by your ego or your fears. See your body as a wonderful compass to show you the direction back to your true Self, back to thriving and growing instead of surviving!

When you start a high-pressure role, you may be expected to perform at a high level and keep that performance going. But this would be the same as starting a marathon without any training and expecting to do really well. High performance and effective decision-making while under intense demands is a skill that must be developed overtime. So if you’re aspiring towards a position with higher-pressure, or have felt the demands in your current role have increased unsustainably, you must develop a plan to perform at an effective level, rather than pushing through and hoping you’ll be ok.

If the pressure becomes unmanageable, consider the following steps: 1. **Evaluate Your Situation**: Assess whether the high-pressure environment is sustainable for your well-being. If not, it may be time to consider a change. 2. **Take Ownership of Your Career**: Take control of your career path by setting clear goals and boundaries. Prioritize your personal well-being alongside professional achievements. 3. **Seek Professional Guidance**: Work with a career coach to navigate potential changes, identify new opportunities, and set actionable plans. 4. **Explore Entrepreneurship**: Consider the possibilities of business ownership or freelancing. Working for yourself can provide greater flexibility and control over your work-life balance.

Balancing work and life in high-pressure roles requires strategic self-management. 1️⃣Start by setting clear boundaries between work and personal time. 2️⃣Dynamically, prioritise tasks and delegate when possible to avoid overwhelming yourself. 3️⃣Proactively, manage stress by taking regular breaks, using breathing techniques and wngaging in recovering activities. Also, spending time with loved ones. 5️⃣Utilize time management techniques like the Pomodoro method to maintain focus and efficiency. 6️⃣Lastly, communicate openly with your employer about workload and seek support when needed. By maintaining this balance, you can sustain high performance without compromising your well-being. 🚀