life work balance

Life-Work Balance

What does that mean anyway?

Christi M. Underdown-DuBois Cataloger, Ingram Content Group

Tennessee Library Association Conference 2013

Whole Being = Sum of Parts

I AMWe have 4 major aspects of our Selves. If we are balanced then our true Self is Centered and everything lines up. You've all experienced that moment of Connectedness and Contentment, but Life happens, things shift, and the game continues.

"Your Work is an act of worship; and thats why both of my main headquarters embody the principles of healing."

- Deepak Chopra

Please note that you spend most of your time at your job. If that job is a career or calling, you probably insert a good deal of your personality & devotion into it. How do you take care of yourself outside of work will be reflected inside your clocked hours & vice versa.

"Personal is political."
- Feminist rally cry...

I AM

You've heard the feminist rally cry, but there's more to it. You see, the vice versa is true as well. So if the personal is political and the political is personal, then you may see where I'm going. It's a great big circle. The physical is mental and the mental is emotional and the emotional is spiritual and the spiritual is physical, &c.Plus, It's all the same, because the Self in the middle. So, how do we make those respective parts happy as individual so they'll all work together in balance?

Maslow's hierarchy of needs

Getting overwhelmed while working on this is what Ze Frank calls it "The Everything Thing", that feeling when all of life becomes cyclic thoughts in your head and they won't get out & thus immobilizing. You may not believe completely in the old image of Maslow's Hierarchy of Needs, but it's a good place to start, cutting things down into bite-size manageable details. The bites are an illusion of the whole, but it helps our human brains to collect and catalog and organize. As librarians, you know nothing about that, right?

Physical needs

* Drink a glass of water at the beginning of the day. Hydrate throughout the day. If you drink from a straw, you are more likely to drink 30% more!

* Experience at least an hour's worth of increased heart activity at week. * Make sure you get some sun & outside air on a regular basis, even if that means parking your car a little further out on a chilly day.

* Eat breakfast, within first 2 hours of waking.

* Set a regular bedtime.

Everyone's body is different, but there's certain perimeters in which we all exist- sleep, food, activity, warmth. Do you need more or less gluten, sugar, water, caffeine, green stuff, or protein? Does your body desire to move more or are you doing too much already?

Office Yoga TipsWrist stretches (trio series)

Ankle rollsGentle twists- swaying waist, over-the-shoulder looks, chaired devotion, ear to shoulder, look upLungesThe Tree & other balances- watch the knee!Conscious breathing & Circle of Joy Folds-seated & standingProgressive Muscle Relaxation (PMR)

Breathing? Then direct an inhale into the rise of the chest, followed by the expansion of the ribs, and then the pressing out of their belly. The exhale pulls in the belly, then softens ribs, chest, collar bones, and chin. So inhaling top to bottom and exhaling bottom to top. If you can remind yourself to breathe in 3 dimensions then you will solve most postural desk issues.

Circle of Joy:hands at heart center, inhale. Push hands straight out in front, fingers linked, palms facing away, exhale all stress. Inhale linked hands overhead. Exhale separating arms downward to re-link hands behind the back. Inhale chest up, shoulders back. Exhale releasing hands to circle back in front of chest, gathering all that is good/blessings. Inhale palms to heart center, bringing what you need into yourself.

Progressive Muscle Relaxation (PMR) can be an effective tool for this. PMR offers many benefits including a feeling of well-being, decreased muscle tension and reduced fatigue and anxiety. Ready to give it a try? Heres how its done: Sit comfortably and close your eyes. Breathe in slowly through your nose and out through your mouth.

Tense your facial muscles, squeeze your eyes shut, pucker your mouth and clench your jaw. Hold and slowly count to three; release and breathe deeply.

Tense and hunch your shoulders upward. Hold for the count of three; release and breathe deeply.

Make fists with both hands, tighten the muscles in your lower and upper arm, hold through the count of three, and release. Breathe deeply.

Squeeze your shoulder blades together. Hold for the count of three, then release. Breathe in and out slowly.

Suck in your stomach, hold for a count of three and release. Breathe deeply.

Clench your buttocks, hold through the count of three and release. Breathe!

Extend both feet in front of you with heels on the floor and toes pointing up. Push both feet down as if pressing two gas pedals in your car. Press until you feel the muscles extend in the calves and thighs. Hold through a count of three, release and breathe slowly.

Focus on your breathing. Feel the tension leave as your body feels light and comfortable. Keep your eyes closed and imagine a peaceful place for a few moments.

Mental needs

* Get organized, but your way. Find a tool that you like to use, but won't waste time playing with.

* Remember the cyclical thinking? Get it out of your head- on paper, on your phone, on your P.C.

* Set SMART goals = Specific + Measurable + Attainable + Relevant + Timely

*What's next? Baby steps. Break it up into managable bites..

* Be grateful. Instead of focusing only on stressors & difficulties, don't forget to stop and think about the good things in your life & the things that are going well.

See David Allen & Stephen Covey for more ideas.

Emotional Needs

* Winter blues? Listen to music, get outside, have sun bulb in one of the lamps near your workspace, add plants to give you an extra boost of oxygen.

* Take advantage of workplace-provided stress workshops or insurance discounts on counseling& massages!

* Exercise- raise your endorphins, especially if it's outside!

* Have quiet time daily, away from a screen. Relax, even if it is only 5-10 min.

Steven Covey created this tool in his organization system called the 4 Quadrant chart. If you look at it, you may notice it has a lot to do with one's emotional state. Certain tasks might be Important, but not Urgent or Urgent, but not Important. That judgement can be based on objective facts, but oftentimes we let our emotions control our reactions to our priorities & deadlines. Think of it like the billboards or radio ads that make a distinction between a personal tragedy, like losing one's keys, and a 9-1-1 emergency. Your emotions will be valid no matter what, but it's up to you how you act or react. + Statistics show being away from all screens: t.v., computer, video games, &c. the last 30-60 minutes before bed helps reduce depression and helps one sleep.

Spiritual Needs

* Revitalize your soul. - Where do your beliefs come from? - Why do you do what you do?

* Network with like-minded people, in person, online, &c.

* Prayer. Meditation. Silent contemplation. Quiet Time.

* Give yourself gifts of the spirit:- Insert quotes in your email signature.- Read inspiring articles on your lunch break.- Post pictures that make you smile in your workspace.

* Give to others-- out of your excess, not your reserves.

Filling up your spiritual gas tank isn't a one time deal. Your soul is like your stomach. You've got to fill it on a regular basis. Remember you can't pour from an empty pitcher.

General tips for balancing

* Take your vacation days. The Universe made them for a reason. If you are lucky enough to have them, use them. Otherwise, you get a paper certificate for good attendance instead of a happy mood and uplifted spirit because you got to take a break for a little while. Which would you rather have?

* Moderation in all things, including moderation

* Listen to your body's signals- eat & drink whenyou are hungry, move when you are getting stiff, rest when you are tired.

* Recognize your own patterns. Embrace those thatwork and Let Go of those things that don't. And may the Universe grant you Wisdom to Know the difference. "Life is what happens to you while you're busy making other plans." - John Lennon

Co-workers, patrons, & partners

* Remember there's always more to the story.

* Give yourself permission to say "no", ask for help, delegate & leave unsafe conversations.

*Remember there are always options.

* Have a support system. Don't try to cope alone. Let friends & family provide encouragement, motivation, support and guidance.

* Discuss expectations and responsibilities realistically. Make sure everyone is on the same page.

Remember to love and take care of yourself, too. Recharge- are you introverted or extroverted? You are part of the we and worthy of love, too.

Questions? Comments? Suggestions?

Images: * 4 Aspects of Need : http://www.lifemarriageretreats.com/faq/* Aspects Circle: http://bloodsweatcarbs.blogspot.com/2012_01_01_archive.html* Maslow; http://moladi.com/maslow-hierarchy-needs.htm* Gillian St. Clair: www.betterwomanonline.com * Stone & pebbles: http://www.bradelygauthier.com/blog/jar-rocks-pebbles-sand * Quadrants: http://adifferentstory.net/tag/steven-covey/*Want vs. Need: Shutterschock and OnlifeHealth.com

Thanks to the yoga genius of Chelsea Loves, Cinnimin Shadowleaf, & Brent Coleman.

The Everything Thing: http://ashow.zefrank.com/episodes/15

Listening to your Self: http://bit.ly/ZusqT4

Sources

Breathing exercise I

Circle of Joy, from Chelsea Loves:*Hands at heart center, inhale. * Push hands straight out in front, fingers linked, palms facing away, exhale all stress.* Inhale linked hands overhead. * Exhale separating arms downward to re-link hands behind the back. * Inhale chest up, shoulders back. * Exhale releasing hands to circle back in front of chest, gathering all that is good/blessings. * Inhale palms to heart center, bringing what you need into yourself.

Breathing exercise II

Progressive Muscle Relaxation (PMR) * Sit comfortably and close your eyes. Breathe in slowly through your nose and out through your mouth.* Tense your facial muscles, squeeze your eyes shut, pucker your mouth and clench your jaw. Hold and slowly count to three; release and breathe deeply.* Tense and hunch your shoulders upward. Hold for the count of three; release and breathe deeply.* Make fists with both hands, tighten the muscles in your lower and upper arm, hold through the count of three, and release. Breathe deeply.* Squeeze your shoulder blades together. Hold for the count of three, then release. Breathe in and out slowly.* Suck in your stomach, hold for a count of three and release. Breathe deeply.* Clench your buttocks, hold through the count of three and release. Breathe!* Extend both feet in front of you with heels on the floor and toes pointing up. Push both feet down as if pressing two gas pedals in your car. Press until you feel the muscles extend in the calves and thighs. Hold through a count of three, release and breathe slowly.* Focus on your breathing. Feel the tension leave as your body feels light and comfortable. Keep your eyes closed and imagine a peaceful place for a few moments.

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life work balance

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