Irrational Beliefs and Poor Work Life Balance: Breaking Free from the Stress Trap
The Cost of an Unbalanced Life
Emma was always the first to log in and the last to log out. She prided herself on being dependable, but over time, she felt exhausted, irritable, and disconnected from her personal life. She believed, "If I don't give 110% at work, I'll be seen as uncommitted," and "I must always be available, or I'll fall behind." These thoughts trapped her in an endless cycle of stress.
From a Rational Emotive Behavior Therapy (REBT) perspective, Emma's struggle wasn't just about long hours—it was driven by rigid, irrational beliefs that made her feel she must overwork to succeed. The good news? These beliefs can be challenged and changed.
Breaking the Cycle
- Challenge the "Musts" and "Shoulds"
- Ask: Is it true that I must always be available?
- Reality check: No one is productive 24/7. Taking breaks improves efficiency and creativity.
- Reframe: "I prefer to be committed, but I don’t have to sacrifice my well-being to prove it."
- Set Boundaries Without Guilt
- Ask: Does it logically follow that saying no means I’m not a team player?
- Reality check: Boundaries help prevent burnout and allow sustainable performance.
- Action step: Start small—log off at a set time or schedule personal activities like non-negotiable meetings.
- Redefine Success
- Ask: Is my worth only measured by how much I work?
- Reality check: Long hours don't always mean high-quality work. Life outside of work contributes to overall success.
- Reframe: "Success includes career growth and personal fulfillment."
Emma slowly adopted these strategies, replacing rigid beliefs with balanced thinking. She found that when she valued herself beyond work, she actually became more engaged and effective.
Work-life balance isn’t about perfect equilibrium—it’s about challenging unhelpful beliefs and making choices that serve both your career and well-being. What’s one small change you can make today?
