Welcome Dear Teachers
Dr Pooja Birwatkar
Let’s Energize Ourselves…..
Let's test your strength
When we say negative things, we tend to zap our strength and quickly lose mental focus. When we fill our subconscious with positive thoughts, we become stronger and mentally more alert.
Power of our thoughts over our bodies
Work-Life Balance
या अपने लिए जीना गलत है
जो अपने लिए जीते हैं क्या वह स्लेफ़िश हैं
Draw what means for work life balance to you ?
1. I often feel like I have no control over my work or school life.
मुझे अक्सर ऐसा लगता है कि मेरे पास काम या स्कूल के जीवन पर कोई नियंत्रण नहीं है।
2. I usually don't have time for hobbies or interests outside of work or school.
मुझे आमतौर पर काम या स्कूल के बाहर के रुचियों या दिलचस्पी के लिए समय नहीं मिलता।
3. I often feel guilty because I can’t make time for everything I want to.
मुझे अक्सर अफसोस होता है क्योंकि मैं सब कुछ के लिए समय नहीं निकाल पाता।
4. I often feel anxious or upset over something that happened at work or school.
मैं अक्सर काम या स्कूल में हुए कुछ घटना के बारे में चिंतित या उदास महसूस करता हूँ।
5. I feel like I don't spend enough time to spend with my loved ones.
मुझे लगता है कि मैं अपने प्रियजनों के साथ बिताने के लिए पर्याप्त समय नहीं बिताता हूँ।
TEST
YES
NO
6. I have a hard time feeling relaxed or comfortable when I get home.
मुझे घर लौटने पर आराम और सुखद महसूस करने में कठिनाई होती है।
7. I usually don't get around to doing things just for me.
आमतौर पर मैं खुद के लिए कुछ करने का मन नहीं करता हूँ।
8. On most days, I feel overwhelmed and over-committed.
अधिकतर दिनों पर, मुझे अत्यधिक और अधिक समर्पित महसूस होता है।
9. I often find that taking time off from work or school is hard for me.
मुझे अक्सर लगता है कि काम या स्कूल से समय निकालना मेरे लिए मुश्किल होता है।
10. I often feel like only have time or energy for one or two roles in my life.
मुझे अक्सर लगता है कि मेरे पास केवल जीवन में एक या दो भूमिकाओं के लिए समय या ऊर्जा होती है।
11. I usually don't have time to take good care of my physical well-being.
मुझे आमतौर पर अपने शारीरिक स्वास्थ्य का अच्छा ध्यान नहीं देने का समय नहीं मिलता है।
12. My loved ones often tell me I need more balance in my life.
मेरे प्रियजन मुझे अक्सर कहते हैं कि मेरे जीवन में और बेहतर संतुलन की आवश्यकता है।
Total Score:
Each "yes" is one point.
9-12 points: You need to work on finding balance. Think of what you’ve learned in the info sheet and how you can use it in your own life.
5-8 points: You're getting there! You may need to take some action, but you’re on the right track.
0-4 points: On point and on balance! How can you maintain your balance in the future?
Work-life balance myths
Work-life balance is an oxymoron
Work life balance means spending 50% of your time at work and 50% of your time at home
Women want more work-life balance than men
Work-life balance is synonymous with work-family balance
How do you know you are out of balance?
Physical, emotional and personal symptoms
आप की पर्सनालिटी कैसी है ?
क्या आप खुद को जानते हैं?
Would you:
a. Accept it since you sort of like salsa anyway.
b. Angrily refuse the burger and insist on seeing the manager to complain about the poor service.
c. Call the waiter and indicate you ordered your burger with mayonnaise.
2. You are a customer waiting in line to be served. Suddenly, someone steps in line ahead of you. You would:
a) Let the person be ahead of you since he/she is already in line.
b) Pull the person out of line and make him/her go to the back of the line.
c) Indicate to the person that you are in line and point out where the line begins.
After walking out of a store where you purchased some items you discover you were short-changed. You
would:
a) Let it go since you are already out of the store, and the store clerk looked busy
b) Go to the manager and indicate how you were cheated by the clerk, then demand the proper change.
c) Return to the clerk and inform him/her of the error.
4. You are in the middle of watching a very interesting television program when your family member comes in
and asks you for a favor. You would:
a) Do the favor as quickly as possible, and then return to the program to finish watching it.
b) Say "no," then finish watching your program.
c) Ask if it can wait until the program is over and, if so, complete as soon as your show is over.
5. A friend drops in to say hello, but stays too long, preventing you from finishing an important task. You would:
a) Let the person stay, then try and squeeze your work in later
b) Tell the person to stop bothering you and to get out.
c) Explain your need to finish your work and request he/she visit another time.
6. While at the movie theater, you ask at the movie theatre for a small coffee (Rs 50 ), however, they give you a medium coffee by mistake and ask you for Rs 80. You would:
a) Pay the Rs 80 since the drink is already poured and you will probably drink it or share it with someone anyway
b) Demand to see the manager and protest being ripped off.
c) Indicate you only asked for a small drink and the cost of a small drink is Rs 50
7. You suspect someone of being angry with you, but you don't know why. You would:
a) Pretend you are unaware of his/her anger and ignore it, hoping it will correct itself.
b) Get even with the person somehow so he/she will learn not to hold grudges against you.
c) Ask the person if they are angry, then try to be understanding.
8. You take your mobile to a shop for repairs and receive a written estimate. When you pick it up, you are
billed for additional work and for an amount higher than the estimate. You would:
a) Pay the bill since it must have needed the extra repairs anyway.
b) Refuse to pay, and then complain to the head office or customer care
c) Indicate to the manager that you agreed only to the estimated amount, and then pay only that amount.
9. You invite a good friend to your house for a dinner party, but your friend never calls to say they can’t come.
You would:
a) Ignore it but manage not to show up the next time your friend invites you to a party.
b) Call your friend names and complain about them to other friends.
c) Call your friend to find out what happened.
10. You are in a group discussion about a project at school that includes your fellow teachers. A fellow teacher asks you a question about your work, but you don't know the answer. You would:
a) Give a false answer so your fellow teacher will think you are on top of things.
b) Do not answer but attack your fellow teacher by asking a question you know he/she could not answer.
c) Indicate to your fellow teacher you are unsure just now but offer to give him/her the information later
SCORE INTERPRETATION KEY
Job conditions that may lead to stress
Design of Tasks
Heavy workload, infrequent rest breaks, long work hours and shiftwork
Hectic and routine tasks that have little inherent meaning
Do not utilize workers' skills
Provide little sense of control
Management Style
Lack of participation by workers in decision- making
Poor communication in the organization
Lack of family-friendly policies
Career Concerns
Job insecurity and lack of opportunity for growth, advancement, or promotion
Rapid changes for which workers are unprepared
Work Roles
Conflicting or uncertain job expectations
Too much responsibility
Too many "hats to wear“
Interpersonal Relationships
Poor social environment
Lack of support or help from coworkers and supervisors
Environment Conditions
Unpleasant or dangerous physical conditions such as crowding, noise, air pollution,
How to improve work-life balance?
Five areas of focus
The key word is BALANCE�
CIRCLE of LIFE ACTIVITY
Group Activity
Take a minute or 2 to reflect on way can you not leave your comfort zone and set boundaries for yourself
Take
Pick a Partner
Pick
Talk through what keeps you from engaging in self-care; relaxation etc
Talk through
Biggest Barriers
Less Stress at Work-TIME Management Grid
Set manageable goals each day
What do you need to feel in BALANCE right now ?
Make time for yourself by blocking it out on your calendar.
Give yourself some buffer time to chill out after work before you start doing more stuff.
"It’s a small thing, but when I get home from work every day I take 45 minutes to sit, have a cuppa, and zone out to the TV before I start housework, dinner, etc. This allows me time to switch off from my work day and become fully engaged in being at home. It’s made my downtime more high quality."
And learn to be ok with leaving some things undone.
"Leave when you are scheduled to leave. The work will still be there tomorrow."
Make your personal social media accounts a work-free zone that you can scroll through after-hours without seeing Linda from accounting.
Sticking to a daily routine and giving yourself a little extra time in the morning can make a big difference
Finally, shift your focus to taking care of (and listening to) yourself so you can better understand what you personally need to feel balanced.
How can YOU get a Positive view if things are bad
Take 5 minutes.
Be silent
Write 15 to 20 things that you are grateful for at this moment
QUESTIONS