HEALTHY WORK LIFE BALANCE
IN WORKING WOMEN
Dr Nupur Gupta, Ex AIIMS
Consultant & Unit Head, Obstetrics & Gynecology
Paras Hospital
www.parashealthcare.com

Work Life Balance…………

Are you Stressed?

Feel like you are Losing It?

Stress…
• Researchers define stress as a
physical, mental, or emotional
response to events that causes
bodily or mental tension. Simply
put, stress is any outside force
or event that has an effect on
our body or mind.

What Causes Us Stress?
Share
your
reasons

Signs of Stress
• Physical
– Headache
– Back Pain
– Fatigue
– Aches and Pains
• Mental
– Difficulty Concentrating
– Increased Errors
– Poor Decision Making

Myths of Stress
• All stress is bad
• Stress will not hurt you
• No symptoms, no stress
• Only major symptoms of stress
are harmful

How many hats do you wear?
• Personal
• Work Related

• Life is what we do.
• How much of what we do is
focused on
• what “we” want &
• what “others” want

What is Work?
• Work is what we do, not where we go.
• Work is what we produce, not when we
produce.
• It’s the problems we solve and the things
we create.
• It’s how we use our skills & our smarts.

The Problem with Work Life
Balance
• Weighing scale
• Forget family at work or
vice versa

Q to help you make work
life choices
• Do you want to keep work / personal life separate or you are
fine with mingling both of them?
• What is your focus for the next five years – Career / Family /
Society?
• If you could have an extra hour in a day, what would you like
to spend it on?
• What are the 5 things you need in your life to be healthy and
happy at the same time?

Q to help you make work
life choices
• Are you comfortable with the fact, that your children may not
see you very often and you will miss having fun with them as
they grow up?
• Are your family members on board with your Work - Family
choices you have made?
• What de-stresses you faster and gives you a big high, can you
get a dose of it every day or at least twice a week?
• What do you want to be remembered for when you die?

How to make work life choices?
• Build downtime into your schedule.
• Drop activities that sap your time or
energy.
• Rethink your errands
• Get moving
• Remember that a little relaxation
goes a long way

Which one is a BETTER OPTION?
Work life balance?
or
Work life integration?

The Concept of Work Life Integration
• Work with passion : inspires us to be creative
• Choices You Make
• Exercising control -to meet life’s challenges
• Manage work responsibilities along with personal & family
needs.
• The life choices - dynamic depending on the circumstances
of an individual

Examples of Work - Life Integration
• A young college graduate may be ready to do a 60 hour
week in the first few years of career to learn new skills.
• A new mom/ dad - time off to take care of the child
• Mid age employees – hobbies - Theatre & music classes
• People close to retirement – life navigation skills
• An employee - extra hours - save additional money

Managing Stress
What is your favorite stress reliever?

The Four A’s of Stress
Management
1. Avoid the stressor (unnecessary
stress)
2. Alter the stressor (situation)
3. Adapt to the stressor (change
yourself)
4. Accept the stressor (things that
you cant change)

How Can We Manage Stress?
Live with an
Attitude of Gratitude
Be Grateful for what you have

• Instead of blaming someone else
for your plight
Be happy, this life
is only for once!

Take Control
• Small Changes To Your Routine Can Make The Biggest
Difference To Your Family Life
• But even if you don't have much control over the hours
you have to work, you can ask yourself: In what other
ways am I bringing greater enjoyment into my life?“
• Focus your time & attention on things you can control

Do it myself
You are not octopus
Take help from others
Take enough rest

Dilemma of Working Mothers –to-be
Parenthood doesn't have to be career suicide, though
Baby Vs Work
Guilt, frustration, irritation ….it
would impact relations at work
and home
Goal- to stay in present moment
•4.5 hrs are sufficient if you
could focus
•Talk to other mothers

“Keeping All Your Balloons in the
Air”

Manage Time
• Get organized
• Get structured
• Set short term goals
• Set long term goals
• Use a planner:
– daily schedule and “To Do” list

• Practice deep breathing
• Progressive muscle relaxation
• Meditation
• Soothing music
• Choose and schedule it in

Spiritual
• Church, temple
• Help others
• Spend quiet time every day
• Be thankful
• Think positive
• Put your faith to work!
I am at peace in the midst of chaos or madness.
No person, place or thing has the power to upset me.".

Eating
• Cut down on sugar,
caffeine, processed foods
• Eat nutritiously: all food
groups,
• Eat a little every couple of
hours or so
• Eat slowly

More Ideas…
• Laugh Often
• Try a New Thing
• Cry
• Get Enough Sleep
• Exercise & Fresh Air
• Build a Support System – Friends,
Family & Co-Workers
• SAY “NO” OCCASIONALLY

Even More Ideas
• Let go of perfectionism
• Learn to be flexible
• Relax your standards
• Focus less on pleasing others and more on
pleasing yourself
• Surround yourself with upbeat, flexible and fun
people.

Name Your Stressor
• Person
• Place
• Thing
• Combination

One negative thought
leads to another………..
then another………..
then another …..
Pretty soon you have ruined your entire life

Ann Landers said…
“People take advantage of
you only with
your permission”

Your Score
0 – 5: Your life is out of balance – you need to make
significant changes to find your equilibrium. But you
can take control!
6 – 10: You’re keeping things under control – but only
barely. Now is the time to take action before you’re
knocked off balance.
11 – 15: You’re on the right track! You’ve been able to
achieve work/life balance – now, make sure you protect

Questions?