Pursuing a career in science is a challenge unlike any other. Whether you’re a diagnostics consultant or biotech expert, chances are that you’re usually burdened with piles of work and research that need to be done under tight deadlines. This usually results in burnout which can cause both physical and emotional stress. Here are a few changes you can make to improve both your work and personal life:
1. Set Boundaries
Boundaries are an excellent form of self-care, and when taken seriously, can greatly improve both your professional and personal life. A good work-life balance helps you remain more energetic and productive.
Let’s talk about some of the boundaries you should practice to keep your professional and personal lives separate:
- Temporal boundaries: This includes taking out some time for leisure activities and spending time with your loved ones. It can simply involve doing something that you love, such as reading a book or hitting the gym.
- Cognitive and physical boundaries: This involves creating a literal distance between your home and work life. By distancing yourself from work-related affairs you can allow your mind to relax. Try not to use your work phone or check your work emails if you’re off-duty or on holiday (unless it’s something urgent of course).
2. Take a Holiday Once in a While
If you want to be productive without getting burnt out, you must take a hold every six months. Research has shown that having out-of-office experiences helps improve cognitive flexibility and depth of thought. All of which helps you make better decisions at work when you’re back. It helps you reset your focus, especially if you have long shifts at work. So, don’t feel shy about using your annual leaves to improve your mental health and boost your productivity.
3. Get Creative
Spark up your creativity to refresh your mind. Every individual is creative in a unique way. Some people like to draw, whereas some like to paint. If you’re not sure where to start, you can simply experiment with your home office. You can try to make the space attractive by refurbishing it or you can simply hire house painters and work with them to add a brighter touch to it. In the end, it all depends on what inspires you.
4. Take Care of Your Health
Most of the time professionals get too caught up in work to pay attention to their well-being. This not only affects physical health, but also mental health. Therefore, no matter how busy you are, try to take time to exercise and eat healthy. Go out for a walk in nature whenever possible. Moreover, try your best to get at least 8 hours of sleep daily. A healthier body and mind will help you perform better at work as well.
5. Try to Socialize
Quality time is also very important for a healthy lifestyle. When you’re away from the lab, dedicate time to your friends and family who can provide you with both: a good time and emotional support. An early sign of burnout is isolating yourself and not attending social activities, which can cause depression in the long term.
