Striking a balance between work and play can be a challenging task, particularly for new mums.
Striking a balance between work and play can be a challenging task, particularly for new mums. According to The Big Squeeze, more than 27 percent of women working full time are dissatisfied with the juggle of their home and office life – a figure almost double that recorded in 2008. Our experts offer their advice to improve every aspect of your wellbeing:
Eat Better
A study by Weight Watchers discovered that 72% of Australian meals are consumed while doing other things, such as working at your desk, reading, texting or watching TV – a common habit that can lead to overeating.
Distance yourself from these distractions at lunch and practise mindfullness by tasting and smelling your food. Chew for longer and put down your utensils between bites to enjoy the flavours.
Plan Meals
Performing a quick online search for healthy, simple meals will yield loads of nutritious recipes that can be ready and served in less than 30 minutes.
Plan your weekly menu before you go shopping and write your grocery list accordingly. Additionally, pack healthy lunches and snacks for work the night before to help avoid impulse snacking on junk food. A slow cooker can be used to prepare meals while you’re asleep or at work, and freezing portions for future use makes for some very easy eating.
Be Active With Your Kids
“When you’re not working, shopping, cleaning, cooking or ironing, there’s little time left for family,” says Professor Brown, director of the Centre for Research on Exercise, Physical Activity and Health (CREXPAH). “So try to be active when your kids are being active.
“Instead of watching them play in the park, get involved by hitting or kicking a ball around.”
Get Moving
Sedentary jobs can contribute to weight gain and negatively impact your wellbeing. To combat this, try building exercise into your normal working day, rather than turning it into yet another ‘to do’ on your list.
“Ride or walk to work, take the stairs, go to the gym at lunchtime or have walking meetings on the job,” says Professor Barbara Pocock, work/life balance expert at the University of South Australia. “You can incorporate physical activity into family and social events as well.”
‘Me’ Time
“Making time for yourself is usually the first thing that gets put aside when you’re juggling a job, kids and a busy household,” says Kate James, coach and mindfulness expert.
“Make sure you prioritise at least half an hour of every day for yourself, regardless of whether the house is tidy. Use this opportunity for your partner and kids to learn to manage without you. Think of it as good role modelling, rather than feeling guilty. You’ll be calmer, happier and nicer to be around.”
Additionally, it’s important to make time for your friends, too. “Activities that increase positive emotion, such as laughing and social connection are good for us,” advises Professor Pocock.
‘Check In’ With Family
The dining table is the ideal place to reconnect with your family, suggests Kate James, director of Total Balance career and life-coaching authority. Working mums often have a million things on their mental checklist, so enjoying your meal over conversations with your family is an important time to hear about your children’s and partner’s days, hopes, dreams and fears.
Holiday At Home
Even if you can’t afford to jet off to an exotic destination, you can take a break at your own address. Make the most of your local ‘tourist’ attractions: the beach, the park, a museum, an art gallery, or just lie in the backyard and read a good book.
Don’t Judge Yourself
If you feel stressed, look for reasons why you’re overwhelmed in order to combat your anxiety. Tanya Curtis, behaviour expert and director of Fabic behaviour specialist centre, advises us that striving for perfection can create anxiety.
Curtis says that one of the worst contributors to stress is to judge yourselves by comparing your achievements with that of others and to take on board what you think other people expect of you.
“Be kind to yourself and don’t focus on the negatives; celebrate your ‘good’ behaviours.”
By Jennifer McCarthy. Article sponsored by SEEK.
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