Self-care: put your own air mask on first!

February 4th, 2020

Every team’s got one: the over-worker. The first to jump into a new project, take on any commitment and help whoever’s in need, they’re likely to be sat at their desk, uncomplainingly, long after everyone else has gone home. Over time, this person becomes the go-to for every task and problem, as they’ve proved that they’re always prepared to put the job first, and will be ‘rewarded’ for their dedication with ever greater responsibility.

Sound familiar? When it comes to your professional life, proving that we care and have talent often drives us to put in the maximum possible time while taking on as much as we can, putting the team comes first, instead of our own goals or wellbeing. But are we doing ourselves a disservice by taking a ‘more is more’ attitude?

There are certainly a lot of things that can contribute to us becoming overworked. One of the arguable downsides of flexible working is the difficulty in switching off: at least when we all just did the 9-5 at our desks, going home at a fixed time was much more straightforward. With skills’ shortages growing, and hiring difficulties becoming more frequent, what was once three people’s work might end up falling on one person’s shoulders. For some, this presents opportunities to prove themselves, diversify their achievements and eventually progress. For others, it’s just unavoidable – after all, the work needs doing one way or another!

However, there’s increasing evidence that these attitudes –from both workers and management –really impact on our health. Research published in 2019 has shown that working weeks exceeding 48 hours may shorten life expectancy by up to 9 years. A new French study found those who worked ten or more hours a day, for at least 50 days per year, had a 29% greater risk of stroke. Other research points to psychological effects too.

But really, who needs scientific evidence to point to the truth – that continually working longer and longer hours, over an extended period rather than occasional one-offs, eventually drains anyone of motivation and energy? Exhaustion can detract from the quality of your work, and frequently has a knock-on impact on your personal life. If you agree with me and believe we should work to live not live to work, this last point will really hit home!

I think it’s also worth considering your own professional needs, too. Always diving in to help others makes it harder to focus on opportunities where you can show leadership or be creative. Being bogged down with small tasks across multiple projects might even mask your more significant abilities to onlookers seeking talent for promotion. And if you’re constantly overworked, you don’t have time for training or development, or even the workplace networking that can build up your future.

There are things we can do, though, to focus more on ourselves, our progress and wellbeing, while still delivering results to our teams. As a concept, ‘self-care’ might seem like a cynical marketing ploy, designed to sell us crystal necklaces, bubble bath and silence retreats – but looking after yourself professionally needn’t mean chanting positive affirmations at your colleagues while waving incense sticks.

1. Many people put in long hours because they feel the need to prove themselves, or are new to a position – if this sounds like you, one key attitudinal change is to have more confidence in your abilities! If anything, by taking on too much work you may end up undoing yourself by stretching yourself too thin. Decreasing your workload may well increase the quality of each contribution.
2. If you’re in a management position, you may have the opposite problem: with oversight over everything, it’s hard to resist diving in. Dividing up responsibilities and delegating effectively, without feeling the need to sit in on every meeting, will make better use of your time and abilities. The people working for you might appreciate it too, if it gives them a chance to stretch themselves in your absence.
3. Make time for training and development – if needed, book it in advance, request it from your manager, and see it through! Keeping your eye on the ball in this area will enable future growth, rather than slowing your immediate progress. Think of it as an investment in your future self, that matters just as much as success right now.
4. Get to know the people around you. I’m not saying you should sit around chatting all day, but these interactions aren’t just about passing the time (although it’s probably good for you to get a break from your screen too). Understanding what’s happening elsewhere in your department can open up new opportunities, and build opportunities for networking. So many opportunities – especially when it comes to new roles – only arise through conversation.

Think about the advice given on flights: if something goes wrong and the air masks drop from the ceiling, you’re always supposed to put your own on first. Looking after yourself, your own abilities and time puts you in the best position to contribute to your team.

https://www.linkedin.com/pulse/self-care-put-your-own-air-mask-first-paul-ryder/