Modern life has a way of stretching us in every direction, with emails pinging, laundry piling up, and children needing you one moment and fiercely independent the next. It’s no wonder so many parents find themselves teetering on the edge of burnout, trying to be everything to everyone.
At Wellbeing Therapy Solutions, we work with many clients who are navigating the complex intersection of work, parenting, and personal wellbeing. As Occupational Therapists, we believe that finding occupational balance (a healthy mix of activities that nourish your productivity, self care, rest, and leisure) is not only possible, but essential.
What Is Occupational Balance?
Occupational balance means finding a rhythm in your day-to-day life where no single area takes over everything else. It’s about balancing your roles as parent, professional, partner, friend, and individual. Not every day will be balanced, but over time, we aim for a life that feels sustainable and aligned with your values.
Be Kind to Yourself
Let’s say it outright: You’re doing better than you think. Too often, we hold ourselves to impossible standards. ‘Pinterest-perfect parenting’, perfectionism at work and homemade dinners every night. The truth is, nobody can do it all, all the time. Some days will be triumphs. Others will be survival mode – and both are okay.
We encourage our clients to practice self-compassion: acknowledge the effort you’re putting in, even when outcomes don’t look perfect. Replace guilt with grace.
Strategies for Sustainable Balance
Here are a few OT-informed strategies that can help when life feels overwhelming:
Prioritise what matters today: Not every task is urgent. Ask yourself: What really needs to happen, and what can wait?
Create visible routines: Whether it’s using a family whiteboard or shared digital calendar, keeping things out of your head and in view reduces mental load.
Build in mini-moments of rest: Five minutes of deep breathing in the car, dancing in the kitchen, or reading a page of a book can recharge more than you think.
Outsource what you can: If you have the means, asking for help – cleaners, childcare, meal boxes, It isn’t lazy, it’s strategic!
Connect with your ‘why’: Reground yourself in your values. Knowing what’s most important helps you let go of what isn’t.
Your Best Is Enough
One of the most powerful shifts we see in our clients is when they redefine what “good enough” looks like. It’s not mediocrity – it’s healthy, intentional living. It’s recognising that a connected conversation with your child matters more than a spotless floor. It’s knowing that rest today means resilience tomorrow.
You are allowed to be a work-in-progress. That’s what balance really is – a fluid, evolving journey.
If you’d like support navigating your own version of balance, our occupational therapists are here to help. Because thriving in work and parenting isn’t about doing more – it’s about doing what matters, in a way that’s sustainable for you.
The Importance of Taking a Lunch Break Away from Your Screen
As an occupational therapist, I always stress the importance of self-care and managing stress to my clients. One simple yet incredibly effective strategy is taking a lunch break away from your computer or laptop. This small change can make a big difference in reducing stress and boosting your overall well-being.
Recently, I had a delightful walk by the canal during my lunch break. This beautiful spot is just a short distance from my office and offers a perfect escape from the daily grind. Even when working from home, I make it a point to take an hour-long lunch break away from my screen. The positive impact is truly amazing.
When I skip this essential break, I notice a range of negative effects. Headaches become more frequent, and I feel tension building up in my shoulders and neck. These physical symptoms are clear signs of stress, which can be alleviated by simply stepping away from the screen.
Taking a break helps reduce eye strain, which can lead to headaches and discomfort. It also improves posture by allowing you to move around and relieve tension. A change of scenery and some fresh air can do wonders for your mental clarity, helping you reset your mind and making you more productive and focused when you return to work. Physical activity, like a walk, releases endorphins, which are natural mood boosters and can help reduce feelings of stress and anxiety.
Additionally, taking a break away from your screen encourages mindfulness. During my walks, I take the time to notice the grass, the trees, and the sun on my face. These mindful moments allow me to be present, significantly reducing stress levels and also give your brain a much-needed break. This “brain break” allows your nervous system to calm down and release built-up tension. By giving yourself this time to unwind, you return to work feeling refreshed and more capable of tackling tasks efficiently.
Incorporating regular breaks into your workday is a simple yet powerful way to manage stress and improve your overall well-being. So, next time you’re tempted to work through lunch, remember the benefits of stepping away from your screen.
Have you ever considered gardening to be a form of exercise?
This week I was pleasantly surprised to read that 3 hours gardening is the equivalent of 1 hour in the gym!
Gardening is indeed a fantastic form of exercise, offering a fabulous blend of both physical and mental health benefits.
I often find that as a busy working mum I don’t have the hours to spend in the garden, but find that even half an hour doing a bit of weeding or planting is totally rewarding and often helps me to feel rejuvenated and re-centered.
It is a go-to stress reliever, promoting relaxation and improving mood, with the added benefit of engaging all the major muscle groups as well as building strength, improving flexibility, balance and range of motion!
So, whether you have a few minutes or a few hours, tending to your garden is a fantastic way to stay fit and centered.
If you don’t have your own garden, there are plenty of community gardening projects and volunteering opportunities around that you could get involved with, highlighted by Rebecca in her recent blog.
