Oftentimes as psychologists, we guide and support our clients in understanding the importance of balance; however, do we apply this same notion in our own lives? The old saying goes, “practice what you preach,” right? Of course, this is difficult when we are juggling the many tasks and roles required for our jobs. In the age of COVID-19, some of us may be providing in-person services whereas others are practicing via telehealth from our homes. As a result, now, more so than ever, there may be a blurring of lines between our professional and personal lives. How do we know that we have crossed that figurative “boundary” where our work-life balance is off kilter and we need to reset? The following red flags are important considerations for psychologists who are exploring difficulties with balance in their own lives.
When You’re at Home Thinking of Work After Work Hours
We have all caught ourselves while at home, after work hours, thinking about the last client we saw or replaying the tape in our head on how we processed through something with someone that day. There is a time, however, where this becomes unhealthy, and we need to think about our balance and ability to separate work from personal life. One red flag that our work-life balance is struggling is when we cannot stop thinking about our work when it is personal or family time. The issue with thinking about or completing work after hours is that oftentimes our families are at home, and then they do not get the full attention needed. Relationships at home may suffer, the feelings of our own safety and security at home may be lost, and the overall sense of a break from work is never achieved.
When You’re Working Thinking of Your Personal Life
Conversely, sometimes instead of thinking about work after hours, some psychologists may be thinking about their personal life while working. It may not fit with you, that you think about clients off hours; however, if you find yourself bringing personal issues into your thoughts while working, this is another red flag for difficulties with work-life balance. When thoughts about personal lives affect our professional lives, this may be indicative of our not being able to put the time needed into our home life. This can occur because too much time is spent at work, home life is stressful, or a combination of the two.
“No, no I am just working hard.”
When thinking about the previous two red flags, a third red flag comes to mind. Thoughts such as “No, no I am just working hard” or “I don’t mind dedicating my time to my clients” are common when our work-life balance is unstable. At first, it may even feel good to be putting so much time into our professional lives, as we are “doing good.” Early career psychologists especially struggle with this concept. The issue is sustainability and can lead to burnout. When we let our professional lives seep into our personal life we are unable to have our own boundaries needed to sustain a long career as psychologists which can lead to burnout. It is important to self-reflect that although it may feel good to be putting in more time, effort, or thought into our clients, it is just as important to provide that space for ourselves, to sustain a long-lasting career as a psychologist.
Resetting and Re-recreating Balance
Now the question is: how do we reset and re-create balance within our lives once we have noticed these red flags? As psychologists, it is important that we remember to take the time to better understand our own self-care and commit time to our own health/mental health which, in turn, is spending time on bettering the health/mental health of our clients. By having our own work-life balance, we model healthy quality of life for our clients, and we bring a presence to the therapy “room” which can help regulate our clients through a sense of calmness and stability. Bringing balance back into life looks different person to person. Some may think about the internal versus external pressures. Perhaps we engage in self-reflection of our situation (internal) or increase self-care strategies (external). Another strategy is to look at the number of hours spent on various tasks in our lives. Forty plus hours spent on work each week can weigh heavily. Think about how you spend the remaining 120 hours a week. How many hours of sleep are you getting? Do you spend time on your hobbies and interests? Finally, re-evaluate the parts of your life (e.g., social, emotional, spiritual), and take the time to reflect on your own needs and wants for a balanced life.
Remember, psychologists need balance, too! Continual reassessment of our work-life balance is vital to our self-care as professionals, our connection to our own families, and ultimately, the well-being of our clients. Taking time for you is taking time for your clients!
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About the Author
Dr. Dustin Brockberg, Ph.D., is completing his postdoctoral fellowship at the Hazelden Betty Ford Foundation in Center City, MN. He received his B.S. in Child Psychology and M.A. in Counseling Psychology from the University of Minnesota. Dr. Brockberg completed his doctoral degree in Counseling Psychology at the University of Wisconsin-Madison in 2019. Dr. Brockberg is actively engaged in professional service, including consultation, research, public speaking, and advocacy. Dr. Brockberg’s clinical interests include substance use, trauma, grief and loss, and veteran-related issues. Dustin previously served in the United States Army and is actively involved in community-based support services for veterans.
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