Stress Management Management Techniques Tips To Help You Maintain Balance in Life By Elizabeth Scott, PhD Elizabeth Scott, PhD Twitter Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing. Learn about our editorial process Updated on June 15, 2022 Medically reviewed Verywell Mind articles are reviewed by board-certified physicians and mental healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by David Susman, PhD Medically reviewed by David Susman, PhD David Susman, PhD is a licensed clinical psychologist with experience providing treatment to individuals with mental illness and substance use concerns. Learn about our Medical Review Board Fact checked Verywell Mind content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more. by Karen Cilli Fact checked by Karen Cilli Karen Cilli is a fact-checker for Verywell Mind. She has an extensive background in research, with 33 years of experience as a reference librarian and educator. Learn about our editorial process Print Bernd Opitz / Getty Images There's a lot of information out there about finding balance in all things. Ideally, to maintain balance, we have a mix of work and play, of things we have to do and things we want to do, of things that drain us and things that feed us. We also need to carve out enough time for sleep, relationships that sustain us, exercise, healthy meals, and other life-affirming activities in our lives so we don't drown in only work and chores. But what does maintaining balance look like? Work-Life Balance, Featuring Chrissy Metz Maintaining Balance, Literally Sometimes maintaining balance can be messy. Even when we find overall balance in our lives, there are going to be times when we are overloaded, times when we realize we need to pare down, and times when we can't pare down right away, but can work toward greater balance in the near future. If you find yourself in that position, don't stress about it; that's part of maintaining balance, too. To illustrate this point, try balancing on one foot. Do you notice that you sometimes find yourself leaning in one direction and, in order not to fall, have to right yourself by leaning in the opposite direction? If you just stayed perfectly still, you'd fall. Maintaining balance isn't about staying perfectly still; it's about recognizing when you're getting out of balance, and righting yourself. Keeping your balance isn't a one-time thing, but a consistent effort. There are times when you need to adjust slightly to be back in balance, and other times when you need to adjust quite a bit. You might notice signs that you are getting out of balance such as starting to feel exhausted or even sick, which can be a sign that you need to listen to your body and your emotions. Staying in balance looks different for everyone. Everyone has different needs for balance, different variables that work within their lives, different levels of tolerance for imbalance, and different resources available. How Do You Know Your Life Is Off-Balance? You'll want to pay attention to signs of burnout. Burnout results from things like chronic stress, perfectionism, dissatisfaction with your job or relationships, and generally just not taking enough time away from your busy schedule. Signs of burnout include: Emotionally distancing yourself from people Exhaustion (physical or emotional) Feeling irritable, annoyed, angry, or sad Feeling numb Headaches or stomachaches Reduced performance If you find that you're dreading more things in your life than you are looking forward to, you may be experiencing burnout. While most of us experience burnout from time to time, you can view it as an opportunity to recalibrate and reprioritize what makes you happy and more relaxed. How to Recognize Burnout Symptoms Strategies to Maintain Balance in Life The following are some strategies that can help you achieve the balance in life that you're looking for. Take a Break Research shows that taking breaks from work and even from personal commitments helps refuel energy and promote well-being. While it's beneficial to take mental health days and vacations, remember that taking even five minutes during your day to listen to music, watch a funny video, or simply relax can help you get back in balance. Just Say No Think about all the things you need to do. Which ones do you want to do, and which ones do you have to do? Ideally, there should be a mix of both in order to keep balance in all things. First, see if there are any "have to" items you can cross off of your list. (Ask yourself: What things are the most beneficial to my well-being?) Second, be sure that all of your "want to" items really bring you joy and feed you emotionally. You might find that saying no to yourself and others is challenging, especially if you're not used to it. But saying no for the sake of your well-being is a reflection of emotional intelligence (EQ). In fact, research shows that people with high EQ levels have a higher quality of mental health and increased job performance. The Growing Burden of "Reply ASAP" Culture Set Boundaries Setting boundaries is something that can help you in saying no and it's an important part of having relationships in general. It's also a method of safeguarding your emotional and physical space so that you carry less stress around and don't feel responsible for the feelings of others. If you want to create a boundary, start by telling someone how something they're doing makes you feel and ask for what you need from them instead. For instance, if a family member keeps asking you to do favors for them, you can say, "It makes me feel overwhelmed when I take on your responsibilities in addition to my own. I need some space right now from doing things for you so I can focus on myself." Ask For Help It can sometimes be easier for an outsider—someone who is not you—to see when you're getting out of balance and recognize what you can do to get some balance back. Everything in your busy schedule may seem vital (and sometimes it is), but if there's something that you can let go of safely, it's often a good friend, close relative, or spouse who can help you recognize that. If you don't have that kind of supportive person in your life, it may be worth finding help from a professional, such as a therapist or life coach. Professionals have an arsenal of resources to help you to manage your stress. Therapists and other mental health professionals can also help you change negative thought patterns and learn adaptive coping strategies that can help reduce stress. What to Do When You Need Help Cope With Stress There are some ongoing strategies that you can practice daily to keep yourself from losing balance, or to manage stress when you're already out of balance. Some effective steps include: Delegating tasks Letting go of perfectionism Practicing mindfulness, deep breathing, and/or meditation These strategies can help you maintain internal emotional balance as well as balance in life. Finding Balance for All Ages The challenges you face that keep you from finding balance could be related to your life stage. The following are tips that people of all ages can use to find balance: Teenagers: When you're a teen, you might find it hard to balance school and a social life. Try developing a routine—such as packing a healthy lunch the day before school, getting your homework done right away, and studying for tests ahead of time. Choose your friends wisely and spend your time around people who make you happy and support your well-being. Adults: As an adult, you might find yourself torn between working and spending time with family and friends. Make time for both, but engage in plenty of self-care so you don't burn out. Remember that you need to prioritize your own health and happiness first. Older adults: Focus on the things that matter most to you. It's never "too late" to find new hobbies or relationships that bring you joy. Take care of your mental and physical health as much as possible. Remember, it's OK to ask for help when you need it. Take Care of Your Physical Health Studies show that sleep, nutrition, and exercise play a huge role in our mental health and well-being. Remember to get enough sleep, eat a well-balanced diet, and get physical exercise into your routine. Remember, your diet and exercise regimens should be attainable and realistic for you. Try not to restrict foods to punish yourself, but rather, appreciate the foods that you eat and try to expand your diet to include more fruits and vegetables. Likewise, your physical exercise doesn't need to be rigorous. Something as simple as walking around the block every day can count as physical exercise. Do Things You Enjoy Leisure time is a huge stress-reliever, and in general, it'll help make your life one that you enjoy living. Whether it's reading a book, watching a funny movie, or getting coffee with a friend, you'll find that your efforts to do the things you like help you maintain balance in all things. A Word From Verywell Maintaining the balance of life takes time and practice. The key is to keep finding ways to improve your mental well-being and cope with the stress that you face each day. Instead of waiting until you reach your breaking point, know when to take a break in order to avoid symptoms of burnout. Tips for When You're Stressed and Busy Frequently Asked Questions Why is work-life balance important? People who don't have a work-life balance often experience additional stress. Stress is linked with mental health issues like anxiety and depression, and physical health issues like aches, pains, and fatigue. How do you balance schoolwork and social commitments? Commit to a routine—try doing schoolwork at the same time every day, in a quiet place with no distractions. Spend time with friends and loved ones who support your well-being. Take care of your health by eating a balanced diet, getting enough sleep, and making time for relaxation. How do men and women compare in terms of work-life balance? Work-life balance is generally considered worse for women than for men. Women are often expected to fulfill more family and home-related duties than men, adding more stress to their routines. In addition, women tend to report more career-related stress than men do. 14 Sources Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Maslach C, Leiter MP. Understanding the burnout experience: recent research and its implications for psychiatry. 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Does leisure time moderate or mediate the effect of daily stress on positive affect? An examination using eight-day diary data. J Leis Res. 2014;46(1):106-124. doi:10.1080/00222216.2014.11950315 Mariotti A. The effects of chronic stress on health: new insights into the molecular mechanisms of brain-body communication. Future Sci OA. 2015;1(3):FSO23. doi:10.4155/fso.15.21 Pace F, Sciotto G. Gender differences in the relationship between work–life balance, career opportunities and general health perception. Sustainability. 2021;14(1):357. doi:10.3390/su14010357 By Elizabeth Scott, PhD Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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