Working to improve work-life balance: Why is it important for our mental health?

Dr Amelia Walter, Clinical Advisor, Mind HK

Photo by Ethan Lee on Unsplash

Hong Kong has one of the longest working weeks in the world. The International Labour Organization (ILO) recommends a 40-hour working week but, according to its statistics, more than a third of employees in Hong Kong worked above 48 hours per week in 2018 (the threshold that the ILO considers “excessive”), and almost one in ten worked more than 60 hours per week.

With more of us working from home due to the COVID-19 pandemic, the lines between our work and personal lives have become blurred, and it’s become more difficult than ever to “switch off” — literally and figuratively — at the end of the day. In a 2020 survey, 55% of Hong Kong respondents said that working from home had actually made their work day longer, and 72% reported feeling like they were “always on”.

A key way to protect our mental health against the potential detrimental effects of chronic work- related stress is to ensure we have a healthy work-life balance. Work-life balance will look slightly different for everyone; however, the more time we spend at or thinking about work, the less time we have to focus on our personal lives and other activities — the very things that promote positive mental wellbeing and protect us from mental health difficulties.

Across cultures, research has found that work-life balance is associated with higher job and life satisfaction, and reduced rates of anxiety and depression. In Hong Kong, reduced work hours have been shown to be associated with an increase in the number of hours spent doing personal or private activities, a better self-reported work-life balance, and improvements in mental health.

So, what can we do about it? Below are a few tips for improving work-life balance.

1. Remember that working longer hours often doesn’t equate to getting more done. Prioritising tasks, focusing on one thing at a time, and tackling harder tasks at the times of the day when you’re at your best can all help to boost productivity without increasing your working hours.
2. Prioritise regular self-care to refill your energy tank. We can sometimes miss the signs that we’re running low on energy, so it’s important to proactively engage in at least one replenishing activity every day. This could be going for a walk, having coffee with a friend, listening to music, or meditating. Different activities will work for different people, so it’s about finding what works best for you.
3. Given the challenges of working from home, it’s important to think about what boundaries you can put in to prevent overworking. This includes taking proper breaks to stretch and move (including a lunch break), designating a specific area in your home to work from, and thinking about ways to help you switch off at the end of the day (e.g., actually turning off your computer, closing the door, and having a regular “switch off” activity at the end of the day such as preparing dinner or sitting down to do something with your family).
4. Talk back to the guilt that might come up as a result of consciously trying to improve your work-life balance. Remind yourself of the benefits it will have not only for your mental health, but also for your productivity and job satisfaction. So, you having a good work-life balance benefits your employer too!

Work-life balance is imperative for our mental health and should always be made a priority.

Reference:

Research office, Information Service Division, Legislative Council Secretariat (2019). Working hours in Hong Kong. Retrieved from https://www.legco.gov.hk/research-publications/english/1920issh06-working-hours-in-hong-kong-20191108-e.pdf

Cigna Corporation (2020). Cigna study shows Hong Kong has the lowest health and well-being score globally during the COVID-19 crisis. Retrieved from https://enmobile.prnasia.com/releases/apac/cigna-study-shows-hong-kong-has-the-lowest-health-and-well-being-score-globally-during-the-covid-19-crisis-282277.shtml

Haar, J.M., Russo, M., Sune, A., & Ollier-Malaterre, A. (2014). Outcomes of work-life balance on job satisfaction, life satisfaction and mental health: A study across seven cultures. Journal of Vocational Behavior, 85(3), 361–373.

Yang, X., Qiu, D., Lau, M.C.M., & Lau, J.T.F. (2020). The mediation role of work-life balance stress and chronic fatigue in the relationship between workaholism and depression among Chinese male workers in Hong Kong. J Behav Addict, 9(2), 483–490.

Young, F.Y.F. (2018). Work-Life Balance and Mental Health Conditions During a Reduction in the Number of Working Hours: A Follow-Up Study of Hong Kong Retail Industry Workers. International Journal of Business & Information, 13.

This article is informative only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.

Working mums — managing mental health: https://www.mind.org.hk/mental-health-a-to-z/working-mums-managing-mental-health/common-causes-of-stress-for-new-mums/

Transitioning into the workplace: https://www.mind.org.hk/mental-health-a-to-z/transitioning-into-the-workplace/adapting-to-a-new-environment/

For a list of emergency contacts, please visit: www.mind.org.hk/find-help-now/

For other local mental health services, please visit our Community Directory: www.mind.org.hk/community-directory/

For more information on mental health in Hong Kong, please visit: https://www.mind.org.hk/mental-health-in-hong-kong/

For more information on seeking help in Hong Kong, please visit: https://www.mind.org.hk/getting-help/

Questions? Email the team at media@mind.org.hk