Technology is a double-edged sword; it allows us to be connected to so many people and do things that previously we never thought would be possible. The downside to this is that technology can often make it feel like we are unable to switch off, and for those such as journalists who rely on technology for all aspects of their job finding a balance is hard. Aaron Stokes speaks to counsellors, Luke Smith and Mark Thronthwaite and university lecturer Professor Diane Kemp about how to create a good work-life balance.
One aspect that can be particularly hard to balance is social media. As journalists, we often use social media to help find interviewees, stories, and leads. So, when the time comes at the end of the day to log off it can be difficult to manage as the notifications can still ping outside of work hours.
What impact does technology have on creating a healthy work-life balance?
Integrative counsellor Luke Smith feels that technology can hinder creating a work-life balance.
According to the British Association of for Counselling and Psychotherapy (BACP), integrative counsellors "believe there isn't just one therapeutic approach that can help a client in all situations. Instead, they take into account you as an individual and your circumstances."
Mr Smith said: “Technology is like an addiction; we unconsciously don’t realise how much it affects us.”
Furthermore, it can be harder for journalists to scroll through social media as the content that they will see will often be geared towards work. Counsellor Mark Thronthwaite recommends that journalists have two different accounts on social media. One to use during work and one for out-of-hour work.
How to install strong boundaries.
It is also not just technology that can make installing a healthy work-life balance harder, not having boundaries in place can affect your work-life balance.
Professor Diane Kemp, former journalist and lecturer at Birmingham City University, said: “We need to have much stronger boundaries.
“[But] I’m not sure we ever are taught or encouraged to have that in the workplace.”
Mr Smith believes that ensuring that instilling strong boundaries can help to improve a person’s work-life balance.
Some of the ways that these boundaries can be introduced are by separating your working life and your personal life and acknowledging that this separation must exist.
Also, being able to have set times when you do not work and if you have a work phone, turning that off can be important to help set a work-life balance according to Mr Thronthwaite.
Alongside this, there can sometimes be the feeling that there might be a story wherever a journalist may go. This can mean a journalist will take the equipment that they need to produce a story with them which can make it harder to switch off outside of work hours.
Professor Kemp said: “I used to carry a tape recorder round in my car... every time I went anywhere, I’d think I’m going to meet somebody who’s going to be interesting...”
Professor Kemp explained how social media and mobile phones impact life outside of work.
She said: “The problem is that it’s almost like a worldview when you are a journalist.
“It’s very hard to stop being curious about things and making connections.”
However, it is also important to look at the wider context because this is not an issue that is exclusive to the journalism industry.
“You’re talking about something that’s much bigger and wider, and that’s the problem really because, yes, something needs to be done within the journalism industry, but it’s much bigger than that.” Professor Kemp explained.
What impact can a poor work-life balance have on your mental health?
Ensuring that there is a positive work-life balance is important for both a person’s mental and physical health, according to Mr Smith.
He said: “A lot of people will go to the doctor with what they think is a physical problem like stomach pain and migraines, they can all be signs of thematic induced physiological stress.”
Alongside these health issues, another issue that can be caused by a poor work-life balance is that it can lead to burnout.
Burnout is defined by the World Health Organization (WHO) as “a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.”
When it comes to identifying burnout, there are three key dimensions according to the WHO, they are:
The feeling of energy depletion or exhaustion.
Increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job.
Reduced professional efficiency.
Reducing burnout.
When looking at ways to reduce the chance of burnout, there are small but frequent tools that can be worked into everyday life. Some of these can be from having a cold shower in the morning, making sure that you are eating correctly, and having positive contact with people doing something you love. Combining these tools can help to implement the boundaries needed to improve work-life balance according to Mr Smith.
Alongside suggestions from Mr Smith and the WHO, Mr Thronthwaite recommends implementing the Eisenhower matrix which is designed to help with prioritising tasks to ensure you are not overloading yourself with what needs to be completed.
Also, it is important to remember to talk about any struggles that you may be experiencing.
Mr Smith said: “Talking therapies can help people when they are not feeling their best mentally, or they’ve got stress in their life.
“Furthermore, even going to speak with their GP, it helps a lot as they can point them in the right direction.”
If you are experiencing a mental health emergency contact emergency service on 999.
For non-urgent mental health advice, contact 101.
If you require someone to speak to about your mental health, call the Samaritans on 116 123.
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