There has been a large shift in our attitudes towards mental health in the last decade, and we are increasingly having open conversations about our wellbeing.
Naturally, we all want to be as happy and healthy as possible. For many of us, addressing our work-life balance and ensuring we dedicate enough time to looking after our mental health is a key part of this.
Yet, many of us are under excess stress at work and at risk of burnout. According to a 2021 study conducted by Westfield Health, 62% of employees had been working longer hours since the pandemic and 51% felt they were less than a month away from experiencing symptoms of burnout.
These symptoms include:
- Feeling tired or drained all the time
- Feeling detached or alone
- Having a negative outlook on life
- Procrastinating
- Feeling overwhelmed.
If you don’t feel like you have a healthy balance in your own life and you have experienced some of these symptoms, you may want to look to the example set by Scandinavian countries.
In this part of the world, the culture prioritises opportunities to recharge, spend time with family, and enjoy leisure activities over excessive working hours.
So, by adopting a Scandinavian mindset, you may be able to find a better balance in your own life.
Read on to learn some of the best practices to help you avoid burnout.
The Swedish concept of “Lagom” could help you find a better work-life balance
The people of Sweden have their own term for burnout – “gick in i väggen” or “hitting the wall”.
To avoid reaching this breaking point, they build their attitude towards work around the concept of “Lagom,” which roughly translates to “in moderation” or “just the right amount.”
The idea of working excessive hours, especially weekends and evenings, is far less accepted in their culture. According to the Organisation for Economic Co-operation and Development (OECD), only 1% of people in Sweden work “very long hours in paid work”, compared with the OECD average of 10%.
Holidays are also incredibly important in Sweden, with employees in full-time work getting 25 days a year (compared with the UK standard of 20). Employees even receive an additional subsidy equal to 12% of their gross salary, plus 0.43% of their monthly salary when they take holidays.
Your employer likely has their own rules about holidays, and you might not benefit from a subsidy when you take annual leave. But the crucial thing to take from the concept of Lagom is the attitude that Swedes have towards their free time.
The time you spend away from work is just as important, if not more so, than time spent working. It’s important to protect that free time at all costs by being strict with yourself about avoiding long hours.
It’s also crucial to take all the holiday you are entitled to, so you have ample time to relax and recharge.
Introducing wellness time into your work day can relieve stress
Even while you are at work, there may be opportunities to combat stress and find more balance in your life. This is something that is very common in Scandinavian countries.
Many companies in Sweden offer “friskvårdstimme” – a wellness hour each week for employees to look after their wellbeing during paid work time. Some even offer an additional subsidy equal to £380 a year for pre-approved healthy activities.
This approved wellness time could be used for anything from taking a walk to going to the gym or practising yoga and meditation.
It’s also common for companies to schedule the day around “fika” breaks where the entire office stops for coffee and chats about anything non-work related.
By introducing time for wellness into your workday, you can rest and bring your stress levels down, so you do not become overwhelmed. Even something as simple as a five-minute walk or a quick stretch can make all the difference.
It may also be useful to use your lunch break to engage in healthy activities such as exercising or meditating.
Spending time outdoors has been proven to boost your wellbeing
There is a lot of research to suggest that spending time outdoors and connecting with nature can have a profound effect on your mental wellbeing.
According to the Mental Health Foundation, spending time in nature can generate positive feelings such as calmness, joy, and creativity. It can also reduce feelings of stress, depression, and anxiety.
That’s why “friluftsliv” – the concept of connecting with the outdoors – is an important part of life in Norway.
If possible, you might find that getting out into nature and disconnecting from the stress of the modern world can work wonders. Even if you live in an urban area, you may still benefit from walking in local parks or introducing more plants to your home and office space.
Embracing “mysa” can help you disconnect from work
The Swedish word “mysa” translates as “cosy” in English, but it describes an important concept that extends beyond that.
It’s all about embracing “me time” and disconnecting from the things that cause you stress. You might achieve this by switching your phone off, wrapping up warm on the sofa and watching TV. Equally, you might prefer to spend time with friends and family or engage in your hobbies.
The key here is that you’re in a comfortable place, doing activities that bring you joy and help you unwind, whatever that means for you. It’s also important that you fully embrace mysa, which means no answering work emails or taking calls.
By taking some of these Scandi life lessons to heart, you may be able to reduce stress and avoid burnout.
