Balance Beam
Creating a Healthy Work-Life Balance While Managing Anxiety, Depression, and ADHD
Navigating work-life balance is challenging for most people, but when you add anxiety, depression, and ADHD into the mix, it becomes a whole new level of complexity. Over time, I’ve learned to adapt my lifestyle and work environment to better suit my mental health needs—and I can’t emphasize enough how much having a hybrid work setup has been a game-changer.
Finding the Right Rhythm: The Power of Working From Home
Working from home three days a week has been a blessing. My home is my safe space, where I feel grounded and comfortable. It’s much easier for me to focus and complete tasks without the distractions and overstimulation of the office environment. My ADHD, which often takes center stage when I’m in a bustling workplace, seems to quiet down when I’m at home.
At home, I can fully immerse myself in my work. I can create a setup that minimizes distractions: my preferred lighting, calming background music, and even the freedom to take movement breaks when I need them. These small adjustments make a big difference in my productivity. When frustrations arise, being in my own space allows me to process those emotions healthily—rather than pushing them down like I often do in the office.
There’s also an authenticity that comes with working from home. I can be 100% myself without the pressure to mask my anxiety or overcompensate for my ADHD. On days when my depression feels heavy, I can approach my tasks at my own pace, taking moments to care for myself when needed. This flexibility makes the workday feel sustainable rather than overwhelming.
The Benefits of Being in the Office
That said, I can’t entirely dismiss the value of office days. Being around my coworkers provides me with the social interaction I crave in doses. Conversations with my team members and face-to-face meetings help me stay connected, break up the monotony of remote work, and provide an opportunity for hands-on learning.
My ADHD thrives on interactive learning, and in-person discussions with my team lead often clarify things that might otherwise feel ambiguous in emails or online messages. Those office days give me a weekly fix of human connection that keeps me feeling part of a community.
Striking the Balance
Balancing both environments has been crucial for my mental health and productivity. Here’s how I make the most of both:
Maximizing Home Days:
• I set up a dedicated workspace that minimizes distractions.
• I plan my day intentionally, breaking tasks into manageable chunks to keep my ADHD brain engaged.
• I take regular breaks to recharge, whether that’s stepping outside for fresh air or practicing mindfulness.
Making Office Days Work for Me:
• I prioritize face-to-face interactions and save questions or collaborative tasks for these days.
• I pack items that help me stay grounded, like noise-canceling headphones or a stress ball, to navigate moments of overstimulation.
• I remind myself that it’s okay to step away for a breather if things feel overwhelming.
Embracing Self-Compassion
One of the most important lessons I’ve learned is to be kind to myself. There are days when my mental health feels like a heavy weight, and I don’t meet my own expectations. That’s okay. Learning to honor my needs and listen to my body has been a game-changer.
By giving myself permission to work in a way that supports my mental health—whether that’s in the comfort of my home or by connecting with coworkers in the office—I’ve found a balance that works for me. It’s not always perfect, but it’s progress, and for me, that’s enough.
If you’re navigating similar challenges, I encourage you to advocate for what you need in your work environment. Whether that’s a flexible schedule, remote work opportunities, or even small accommodations in the office, finding what works for you can make all the difference. Remember: your mental health matters, and you deserve a balance that supports it.
xo B
