If you are a developer you know what coding stress means. “Work-life balance" used to be a trending term, but it has recently shifted to "work-wellbeing" to emphasize the crucial connection between non-work aspects of life and overall health. Many have experienced the consequences of a schedule dominated by work and demanding commitments. Therefore, the goal is to present a fresh perspective and a practical tool for adoption while striving for a healthier schedule. This approach involves identifying stress factors and seeking both internal and external support.
Neuroscience's quick fix: short-term tools for immediate impact
One of the most significant indicators of an unhealthy work-life balance is stress. Fortunately, we can leverage the latest insights from neuroscience to conquer and harness stress to our advantage. Managing stress not only boosts productivity but also facilitates better lifestyle choices.
As Dr. Andrew Huberman, an associate Professor of neurobiology at Stanford University School of Medicine, points out, stress is a generic response that is not tied to a specific cause or designed for a single purpose. Each individual possesses a stress system and a corresponding de-stress system, present since birth. Stressors can be both physiological and physical. For instance, compiling code for multiple programs under tight deadlines can be stressful, and the body's stress response doesn't differentiate between emotional and physical triggers.
The "sympathetic chain ganglia", a group of neurons, gets activated during stress, releasing signals that lead to the release of adrenaline. In general, the stress response activates certain systems and deactivates others, leading to feelings of agitation and the urge to take action. To combat stress, it's crucial to engage the parasympathetic system, connected to various facial features, like the eyes.
"Research in neuroscience has shown that if your inhale is longer than your exhale, it accelerates your heart rate. Conversely, to reduce stress, you should aim for a longer exhale. "
The fastest way to activate this system is through a “Physiological sigh”, a specific breathing technique. Research in neuroscience has shown that if your inhale is longer than your exhale, it accelerates your heart rate. Conversely, to reduce stress, you should aim for a longer exhale. To achieve this with a physiological sigh, take two short inhales followed by a long exhale. While stress is often seen as entirely negative, it offers short and medium-term benefits, such as improved cognition and a strengthened immune system against infections. What’s dangerous? Chronic stress; it’s detrimental.
The future has the power of knowledge
The pandemic has underscored the importance of self-care, and many employees now expect companies to provide programs and incentives for both physical and mental well-being. These offerings may encompass subsidies for gym or fitness center memberships, counseling services or psychological support, flexible schedules to accommodate participation in physical activities, or adequate rest periods. Promoting a healthy work environment and supporting employee health can lead to increased satisfaction, productivity, and company loyalty.
Progress in the fields of neuroscience and artificial intelligence is coming together to introduce a cost-effective and soon-to-be widely available generation of consumer neurotech devices. This overarching label encompasses devices that, with the aid of dry electrodes, establish links between the human brain and computers, employing ever-more intricate algorithms to examine brainwave data and overall health. And if your coding skills are contributing to similar work projects, that's absolutely fantastic.
While our monitoring capabilities have improved, we must still fine-tune our sense of control over all factors that can disrupt the elusive work-life balance.
How do we normally prioritize well being?
We should feel entitled to shut the computer down and reconnect with the environment when it's needed. This aspect includes talking to people and working out regularly, among many different activities chosen based on our personal relaxation preferences. However, life, meaning non-work activities, and well-being require constant balancing.
As Kate Drummond, Director of Neurosurgery at Royal Melbourne Hospital and TED speaker, advises: "Don't be trapped by the 'work-life balance' frame." Your commitments aren't neatly divided into these broad categories, and they are also subject to change throughout your life. In fact, she presents an intriguing analogy: "Consider your life like a cardboard box." Your task is to carefully select what goes into the box, avoiding unnecessary items, until everything reaches a threshold. Never underestimate the importance of the threshold you set.
Is remote work a priority for you? Include it in the box. Is commuting a part of your life? Add it to the box, so you can go to your favorite café or office. And how do you determine what's unnecessary? One approach is to perform the deathbed test. Along your life journey, you will also discover your "why," aided by your favorite spiritual practices, which you can also place in the box (such as meditation, religious practices, a healthy workout routine, and so on).
If your 24-hour cardboard box breaks due to a demanding schedule, repair it. You may not always have the ability to entirely alter every commitment, but you can modify how you establish boundaries or the dimensions of your box to prevent it from breaking.
Chronic stress can change your brain
The hippocampus, a crucial region for learning and memory allocation within the brain, is especially susceptible to chronic stress. Research conducted in humans has shown that higher inflammation caused by chronic stress can have a detrimental impact on brain systems associated with motivation and cognitive agility. To lower stress levels, you could try and embark on a transformative journey with WHO's stress management guide, 'Doing What Matters in Times of Stress.', Just a few minutes each day are all it takes to harness the self-help techniques within. Dive in solo or amplify your experience with the guide's accompanying audio exercises.
Embrace the daily ritual
Craft a daily schedule that not only optimizes your time but also grants you a profound sense of control. Allocate moments for nourishing meals, quality family time, invigorating exercise, and the simple pleasures of daily living.
-Reclaim Your Vitality through Sleep.
Sleep isn't just a necessity; it's a balm for your body and soul. It heals, rejuvenates, and replenishes. Embrace the art of good sleep hygiene.
Be unwavering in your sleep schedule, regardless of weekdays or weekends.
Transform your sleeping space into a sanctuary; tranquil, dark, and comfortable.
-Ditch the screens before bedtime for a more peaceful slumber.
-Refrain from indulging in hefty meals, caffeine, or alcohol before hitting the hay.
-Embrace physical activity during the day to pave the way for restful nights.
-Forge Connections that Uplift.
Nurture bonds with your cherished circle of family and friends. Open up, share your emotions, and lean on those you trust. These connections have the power to elevate your spirits and dissolve the weight of stress.
-Fuel Your Body, Fuel Your Mind.
Remember, you are what you eat. Your choices impact your well-being. Opt for a well-rounded diet, punctuated with regular meals and ample hydration. Fresh fruits and vegetables are your allies on this journey to wellness.
Embrace the power of movement
Give stress a run for its money with regular exercise. Whether it's a brisk walk or a high-intensity workout, physical activity is your ally in the battle against stress. While staying informed is essential, an overdose of news, whether on TV or social media, can amplify stress. Find the balance that works for you, and limit your news consumption if it becomes a source of anxiety.
Cracking the code to conquer chronic stress in programming
Interestingly, there are mild natural supplements that have brought positive effects to some individuals, but it's important to use them judiciously. That is why learning how to manage and turn off stress when it's not needed is the most valuable skill, as persistent stress can have long-term consequences, such as disrupted sleep patterns. We learned how to manage stress in the short term. But what are the most effective tools to control stress and prevent it from becoming chronic? When you find yourself at the threshold of that metaphorical cardboard box, it's wise to reconsider your commitments and make adjustments to maintain a healthy work-life balance. This proactive approach can help you harness the advantages of stress while mitigating its potential downsides for your overall well-being and success.
Many successful individuals have mastered the art of setting boundaries in their daily routines to optimize their energy levels. They understand that maintaining peak performance requires a delicate balance between work and personal life. By strategically allocating time for rest, relaxation, and activities that rejuvenate them, they ensure that their energy reservoir remains replenished. This enables them to tackle their professional endeavors with renewed vigor and creativity, ultimately contributing to their ongoing success.
And if you are wondering what their best skills were, the answer to this question is the ability to set boundaries and say 'no' when necessary.