Balancing Work and Wellbeing: DRAMMA - A Practical Guide for Wellbeing Professionals

In the fast-paced world of wellbeing professionals, the boundaries between work and personal life often blur. As wellbeing experts, we often find ourselves taking work home—whether by extending office hours or carrying work-related thoughts and worries into our personal time. This constant engagement can disrupt our ability to relax and recover, leading to increased stress and burnout.

To maintain our wellbeing, it’s crucial to prioritise recovery and rejuvenation during our leisure time and at work. The #DRAMMA model, developed by #Newman and colleagues in 2014, provides a comprehensive framework for this, outlining six key factors to integrate into your breaks and leisure time for best recovery. Let’s delve into each element and explore practical ways to incorporate them into your routine.?

D: Detachment?

Detachment refers to the need to switch off work-related thoughts and tasks during leisure time. This mental disengagement is crucial for relaxation and recovery. Think about what activities fully absorb you and prevent work-related thoughts from intruding. For some, high-energy activities like running, mountain biking, or playing sports can provide this necessary distraction. For others, low-energy pastimes like reading, playing games, or watching a favourite TV series might be more effective.?

The key is to find activities that allow you to lose yourself in the moment when thoughts of work are far from your mind. This might be engaging in a hobby you’re passionate about, spending quality time with family and friends, or even exploring new interests that captivate your attention. The goal is to create a mental space where work concerns cannot penetrate, providing your mind with the rest it needs to recharge.?

R: Relaxation?

Relaxation is about engaging in activities to help you unwind and de-stress. Research highlights the importance of spending time in nature, which can have a profound calming effect. Activities like walking in the park, cycling, or simply sitting by a lake can help you disconnect from the pressures of work and reconnect with yourself.?

Additionally, relaxation involves doing activities that are distinctly different from your work tasks. This concept, known as the compensation theory, suggests that engaging in activities that utilise different resources can enhance recovery. For instance, if your job is mentally demanding or physically inactive, engaging in physical activities like yoga or gardening can provide a refreshing change. If you spend most of your time talking to others, carving out some quieter time can also be useful.?

A: Autonomy?

Autonomy in leisure time refers to having the freedom to choose activities that you genuinely enjoy and want to do. Often, our leisure time is consumed by fulfilling the needs of others or completing chores. While these tasks are necessary, it’s essential to balance them with activities that you choose for yourself. This concept is particularly important for those who often find their leisure time dominated by obligations to others.?

Consider what you genuinely enjoy doing—whether it’s pursuing a hobby, spending time with loved ones, or simply relaxing in solitude. The key is to ensure that your leisure time includes activities that you look forward to and that provide you with a sense of joy and fulfilment. This autonomy is crucial for effective recovery, as it allows you to recharge on your terms.?

M: Mastery?

Mastery involves engaging in activities that give you a sense of ability and competence. These activities often involve a challenge, requiring you to build skills and exert effort and motivation. Pursuing mastery in leisure time can significantly enhance life satisfaction and reduce exhaustion.?

Consider engaging in activities where you can set and achieve goals. This might involve cognitive challenges like mastering a new recipe, completing a crossword puzzle, or learning a new language. Alternatively, it could involve physical challenges like aiming for a personal best in a workout, taking part in a step challenge, or training for a sports event. The sense of accomplishment and progress in these activities can boost your self-esteem and overall wellbeing.?

M: Meaning?

Meaningful activities in leisure time involve engaging in pursuits that are valuable and significant to you. These activities often align with your personal values and provide a sense of purpose. Engaging in meaningful activities can be a vital component of sustained wellbeing.?

Think about what is important to you and how you can integrate these values into your leisure time. This might involve volunteering, participating in community activities, experiencing culture, or engaging in spiritual or religious practices. Meaningful activities can also include spending quality time with loved ones, pursuing creative projects, or contributing to causes you care about. The key is to find activities that resonate with your values and provide a sense of fulfilment and purpose.?

A: Affiliation?

While many recovery activities can be solitary, social connections are also crucial for wellbeing. Affiliation refers to engaging in social activities that foster emotional connections and a sense of belonging. This doesn’t necessarily mean deep, intimate connections with close friends and family—although those are important. It can also involve casual social interactions, like taking part in a team sport, attending community events, or simply enjoying a game of bingo with others.?

Social bonding and playful interactions have been shown to significantly boost recovery and overall wellbeing. These interactions can provide emotional support, reduce feelings of loneliness, and enhance your sense of community. Make time to connect with others, whether through planned social activities or spontaneous gatherings. These connections can provide a valuable source of support and joy in your life.?

Top Tips for Wellbeing Professionals?

1. Acknowledge and reflect upon the Impact of Your Work ?

Research shows that those engaged in caring or service professions, or where the role involves emotional labour, are more likely to neglect their own wellbeing. Reflect on your personal wellbeing and recognise what?works positively or negatively. Can you do more of those things at work that give you energy and do less of those things that sap your energy. If not, how can you best protect yourself? Take time to assess your wellbeing regularly. Identify signs of poor mental health and consider what helps you maintain good mental health at work. Share these insights with those around you. If you do find that you are starting to show signs of stress, don’t ignore them and seek help or act early.?

2. Demonstrate self-compassion?

Acknowledge that you are trying your best, and making a change for the wellbeing of your organisation or for your client will take time. Celebrate the wins and achievements by writing them down or sharing them with a colleague. Reflect upon whether you are harder on yourself than you would be to a friend or a colleague and challenge negative thought patterns when they come. Focus on being kind to yourself! ?

3. Prioritise Self-Care??

Put yourself first and dedicate time for self-care daily or weekly. Find simple activities that support your wellbeing and make them a part of your routine, using a model such as DRAMMA to work out what will really sustain you. Treat these activities as non-negotiable. Self-care might include physical activities like exercise, mindfulness practices like meditation, or creative pursuits like painting or writing. The key is to find activities that help you relax and recharge.?

4. Set Boundaries??

Establish and maintain boundaries to ensure a healthy work-life balance. Communicate these boundaries clearly to colleagues and supervisors. Consider setting specific limits related to digital technologies to help you disconnect from work. For example, you might set a rule to avoid checking emails after a certain time in the evening or during weekends. By setting and maintaining these boundaries, you can create a clearer separation between work and personal time.?

5. Connect with Peers and develop support networks?

We know that the life of a wellbeing professional can be a lonely one sometimes. Good working relationships, either inside your organisation, or externally, particularly discussing the unique challenges of wellbeing work with peers can be greatly beneficial. Actively look to nurture and build relationships and communities of practice within the wellbeing community (watch out for opportunities to do this coming up from Affinity!). ?

By integrating these practices into your routine, you can better manage the demands of your role while supporting your wellbeing. Remember, your health and wellbeing are as important as the work you do for others. Prioritising your wellbeing not only helps you but also enhances your effectiveness as a wellbeing professional. Take proactive steps to create a healthy work-life balance, seek support when needed, and make time for the activities that bring you joy and fulfilment.?

If you have found this article helpful please do keep following us and watch out for how we help and support the Wellbeing professional community. More information on our research and services can we found at www.affinityhealthatwork.com

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