The pandemic has encouraged many companies to shift from reporting to the office to remote working. Today, we bring work into our homes, and the 9-5 setup seems like a distant memory. But while there are some benefits to this system, such as not having to commute and being able to work from anywhere, our work-life balance may be affected. It works for some of us, but perhaps not all!

Our work and home lives blending into one another may cause stress levels to rise. Fortunately, you can take several steps to stay focused and achieve work-life balance even in “the new normal.”

Set clear boundaries

When the lines between work and home have become indistinguishable, it's time to re-draw them.

One way to define boundaries is to set up a dedicated workstation. The workstation doesn’t need to be a separate room; in many cases, a “defined” area will suffice (1). That way, the rest of the house remains part of your personal space.

A simple habit is to change into your office clothes in the morning instead of logging in while wearing PJs. This small shift can positively impact your attitude and mindset for the day ahead.  

Talk to your boss

A big chunk of the stress from remote work stems from the fluidity of the work hours. With no commute marking the beginning or end of the shift, the workday can stretch up to the wee hours of the night.

If you can, try to talk to your manager or supervisor about keeping work-related messages to a minimum to maintain some semblance of work-life balance. It may not be possible to avoid such calls entirely, but you can ask your superior for support in maintaining a home life. You can work out a plan or carve out a time where you can schedule check-in’s.

Move around

With no commute eating up your workday, take this time to wake up a little earlier and go for a light walk or jog. Exercise is one of the best ways to release stress. It does this by increasing endorphins or “happiness hormones” that work to reduce discomfort and pain, making your body more resilient to the negative effects of stress2.

Exercise can also be a part of your stress management strategies as it can lift your mood after a hard day’s work. Doctors believe that exercise is associated with higher levels of serotonin, a neurotransmitter that regulates mood and well-being. If you incorporate exercise into your after-work routine, it can signal the end of your office hours, helping establish work-life balance.

Make sure to embed breaks into your schedule. You can set an alarm every half an hour to remind you to walk and stretch. Whether it's a quick trip to the kitchen or walking up a flight of stairs, movement is one of the best ways to get out of work funk.

Consider supplementation

Beyond learning to set clear boundaries and forming healthy coping mechanisms, you can also strengthen your body’s resilience to stress by committing to a holistic health plan. Eating healthy, getting enough sleep, and committing to a disciplined exercise regime set a strong foundation. You may also consider supplementing the effects of these healthy choices with select vitamins and minerals.

Here are some supplement options for stress management that you may want to include in your vitamin pack:

Ashwagandha

Ashwagandha is a medicinal herb used in traditional Indian and Chinese medicine (5). It is a known adaptogen or a substance that helps support a healthy stress response in the body through its rejuvenating properties. At Vitable, our Ashwagandha supplement can relieve symptoms of stress and enhance the body’s adaptation to stress.

Vitamin B complex

Vitamin B supplements maintain and support the nervous system, particularly in stress management (7). In particular, vitamin B5 works with other B vitamins to enhance the body’s stress response and restore depleted nutrient levels. At Vitable, we channel each B vitamin to support a healthy stress response and recovery.

Calcium plus

Calcium is a major element in your bones and teeth. This mineral plays a key role in basic functions that support your body’s overall well-being. When your body is working at its best, you are in a better place to manage and overcome stressful situations. At Vitable, our calcium formulation is enriched with vitamin D for better absorption.

Vitamin B12

Also known as cobalamin, vitamin B12 is a water-soluble vitamin that plays an important role in energy production. Adequate intake of vitamin B12 can also support nervous system health and function. Conversely, vitamin B12 deficiency may be linked with neurological complications (3). Vitable’s single-dose vitamin B12 supplement supports energy production, nervous system health and brain function.

Ginkgo Brahmi

Gingko is a medicinal leaf traditionally used in Eastern medicine to improve cognitive function (4), while brahmi is a herb used in Indian medicine for mental clarity. These herbs are foods for the brain that support cognitive functions like attention, focus, learning, and memory. At Vitable, we combine the powerful abilities of Ginkgo and Brahmi to increase cognitive performance.

While the pandemic has made it particularly difficult to achieve work-life balance, you can take certain actions to manage stress and reduce its impact on your well-being. From maintaining a routine to embedding breaks into your schedule, you can discover healthier ways to juggle your professional and personal identities. To make your body more resilient to stress, you may also want to look into vitamin and mineral supplements.

At Vitable, we offer a monthly vitamin subscription pack for stress management that can complement a healthy and well-rounded diet. You can mix and match our daily vitamin packs depending on your needs and health goals. We even have vitamin delivery services that will have your personalised vitamins pack sent right to your doorstep!

Find out more about other areas that the above supplements can help you with:

Magnesium | B complex | Vitamin B12 | Calcium Plus | Ashwagandha | Ginkgo Brahmi

*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.

References:

1. ttps://www.aarp.org/work/working-at-50-plus/info-2020/working-from-home-boundaries.html
2. Mayo Clinic. Exercise and stress: Get moving to manage stress. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469 Accessed October 10, 2021
3. National Health and Medical Research Council. Vitamin B12. https://www.nrv.gov.au/nutrients/vitamin-b12 Accessed October 10, 2021
4. Mayo Clinic. Ginkgo. https://www.mayoclinic.org/drugs-supplements-ginkgo/art-20362032 Accessed October 10, 2021
5. Vitable. Ashwagandha Plus. https://research.vitable.com.au/ashwagandha-plus. Accessed October 14, 2021.
6. Cuciurneanu M., Vink, R., Magnesium and stress. https://www.ncbi.nlm.nih.gov/books/NBK507250/. Accessed October 14, 2021.
7. Vitable. B Complex. https://research.vitable.com.au/b-complex. Accessed October 14, 2021.
8. Orthopaedic Associates of Michigan. Stress and Osteoporosis. https://www.oamichigan.com/stress-and-osteoporosis/. Accessed October 14, 2021.