5 Top Tips for Care, Work, and Wellbeing: Finding the Balance
Juggling the demands of a busy work life while caring for loved ones and somehow still making time for yourself can feel like spinning plates while walking a tightrope. Whether you’re caring for children, ageing parents, or both, balancing caregiving with professional responsibilities and personal wellbeing is no easy feat and one that can leave us feeling like we are not doing well in any of them.
But it is possible to find a rhythm that works for you; it may take time to find it, and I encourage you to take time for reflection to think through what might or could work for you and your family. It is important to note that what will work for one of us might not fit for another, and we need to show ourselves some compassion while we search for the rhythm that does work.
The key isn’t striving for perfect balance every day; it’s about creating habits that support you over the long term. Here are five practical tips that I feel are critical to help you maintain your well-being while managing care and work responsibilities.
1. Set Boundaries Without Guilt
When work and caring responsibilities blur into each other, boundaries are essential.
What springs to mind when you think of boundaries?
What feelings arise in you at the thought of putting boundaries in place?
How would you describe your boundaries? Lose and fluid or strict and rigid, or perhaps somewhere in the middle?
A boundary could be as ‘simple’ as defining clear working hours and sticking to them as best you can. This might mean blocking out time in your calendar, turning off notifications outside work hours, or letting your team know when you're unavailable.
Equally, set limits around caregiving. If you're constantly 'on', it can lead to burnout. Allowing yourself time away from caring, whether it’s a walk, a weekly class you attend, taking time for exercise, a bath, or simply sitting quietly with a book, this is not selfish; it’s necessary. You can’t pour from an empty glass, and the airlines are right when they suggest that you fit your own oxygen mask first. By doing this simple act, you are better placed to serve and support others.
Remember: boundaries are a form of self-respect, not neglect of others.
2. Prioritise Micro-Moments of Self-Care
It’s easy to put self-care on the back burner, especially when time is tight. But you don’t need hours to recharge. Little moments throughout the day can help regulate stress and give you space to breathe.
Think small: make a proper cup of tea and drink it without multitasking. Step outside for five minutes of fresh air. Take a few deep breaths before your next meeting. These mini reset moments add up and can improve your resilience and energy over time.
Another way to prioritise your self-care is to anchor them onto something you already do:
· Whilst brushing your teeth, look in the mirror and reinforce a positive ‘I am’ statement; I am capable, I am amazing, I am confident, I am loveable etc.
· Walking the dog, listen to a podcast or some music
· At red lights, take some deep breaths, in through the nose and out through the mouth
3. Delegate and Ask for Help
You are not supposed to do it all.
Read that again...
YOU ARE NOT SUPPOSED TO DO IT ALL.
Whether it’s sharing the school run with another parent, outsourcing a household task, or delegating a project at work, letting go of the “I should be able to manage this on my own” mindset is crucial.
What ‘difficult’ (or perhaps that could be reframed as affirming) conversation might you need to have with your loved ones, siblings, partner or children to bring about the change you need in order to balance all the balls you are currently juggling.
Encourage the ‘notice and do’ mentality with those in your home or even colleagues at work. Notice something that needs doing, and you guessed it, do it, no waiting for permission, no let’s have a meeting to discuss. If it is within their capabilities or job description, then they crack on. You may need to let go of micromanaging or thinking it’s easier if I do it myself; this is not going to empower others to take action. The ‘notice and do’ system can work with young children right up to those who are still young at heart.
If you have a support network, use it. If you don’t, how could you build one? Reach out to local carers’ groups, speak with your manager about flexibility, or explore what professional support might be available to you through your workplace or community.
Asking for help is a sign of strength, not weakness.
4. Keep Communication Open
Open and honest communication helps set expectations and reduce misunderstandings. Talk to your line manager or HR about your caregiving responsibilities. Many organisations are open to flexible working arrangements, especially when employees are proactive and transparent. It is much healthier to have these conversations before you hit burnout. How can you set yourself up for success in advance?
At home, talk to those you’re caring for about how you’re doing too. Age-appropriate conversations with children, or clear discussions with adult relatives, can help everyone feel involved and supported. Using ‘I’ statements where you own what is going on are helpful if you don’t want to come across as nagging all the time:
I feel…
Because….
What can we do … To move on from this? To fix it? To work together? To find a solution we are both happy with? To problem solve?
Communication builds connection, and connection eases the load.
5. Regularly Check In With Yourself
It’s easy to get caught up in the day-to-day and forget to pause. Set aside time once a week or even once a day to ask yourself:
What’s working well right now?
What’s feeling overwhelming?
What one small thing can I shift to feel more balanced?
This check-in doesn’t need to be formal. A journal entry, a voice note on your phone, or a quiet moment with a cuppa will do. It’s about building awareness so you can adjust before things spiral. To remember to do this, put it in your diary; you could even take yourself on a date for one and make this time a priority in your week.
Balancing care, work, and personal well-being is a dynamic process; it will look different at different times. Give yourself permission to be flexible, to shift priorities, and to look after yourself as well as those who rely on you.
You’re doing your best and that is more than enough.
This was originally written for Aviva
