DO YOU CARRY THE MENTAL LOAD?

During lockdown, women’s responsibilities in the home increased over and above existing work commitments. Some of these included home schooling, increased meal planning and execution, and looking after other relatives in need of care. Ina van der Watt, managing director of Universal Corporate Wellness, says “the issue of unpaid labour is not a new one. It has simply been brought further to light by the advent of Covid-19 and the many career sacrifices women have had to make as a result of the pandemic. Women also carry the weight of the mental load.” She likens it to project management, as it involves anticipating and planning for the needs of the household, scheduling, creating lists as well as reminding other family members of their tasks.

“This is the work that cannot be seen but requires additional mental energy and without which the household would operate in disorder.”

If this sounds like you, Ina has 12 coping tips:

1 Get your lifestyle basics in check by eating well, exercising regularly and getting between seven and nine hours sleep every night.

2 Have an open and honest conversation with your partner about dividing up the household tasks and planning.

3 Engage in hobbies you really love, and remain socially connected.

4 Keep communication lines open with your partner and your children – encourage everyone to express how they feel in a calm manner and work together as a team.

5 Take holidays during the year – this is important for you and your family.

6 Family social media rules can help to avoid stressful online interactions and overuse of screens.

7 Create a dedicated workspace, and set boundaries around your space and work hours, so you can focus.

8 Create a daily routine including scheduled breaks – you will achieve more with focused work hours and a refreshed mind.

9 Touch base with colleagues and managers for support when you need it.

10 Build in slack. Adding an extra 15 minutes to your morning routine for example, to accommodate life’s little surprises, can help you to start your day on time and unflustered.

11 Set realistic expectations – this applies to yourself as well as others; it is better to under-promise and overdeliver than the other way around.

12 When you feel stress coming on, try to practise mindfulness with a breathing exercise to help you regain focus.