In the heart of a conflict zone, where the challenges of daily life are as constant as the rising sun, or deep in a remote village recovering from disaster, or tuning in to back-to-back meetings in HQ, humanitarian workers give their all for the benefit of others. Yet, behind our unwavering dedication lies a silent struggle—one that often gets overlooked until it’s too late. Navigating the relentless demands of our work while ensuring personal well-being is not merely a challenge; it’s crucial for sustaining our physical and mental health.

Striving for work-life harmony is essential in the humanitarian sector, even though it’s not always easy or may not look as we envision it. Harmony acknowledges that work and life will rarely be perfectly balanced; instead, they complement each other, adapting fluidly to the choices we make in our ever-changing circumstances. Awareness, intentionality, and effort in this area can significantly mitigate the risk of adverse physical and psychological reactions to stress. It’s about reducing the risk of burnout and keeping humanitarian workers strong and effective, even in the toughest situations.

Meet Amal, a 27-year-old UNV who is excited, yet nervous, about her first deployment to a conflict zone. She hits the ground ready to go, but the reality—huge workload, feeling disconnected from home—starts to weigh on her fast. As the stress mounts, she begins to experience difficulties sleeping, loses her patience quite easily and finds herself becoming critical of her new environment.

Taking time for oneself may seem like a daunting task, especially given the culture of overwork, the never-ending humanitarian needs and pressure to deliver, the lack of available self-care services and the separation from loved ones. However, making consistent and intentional choices to incorporate personal coping mechanisms and maintain a flexible mindset is key to sustained performance.

The window of tolerance is like your personal comfort zone for handling stress. When you’re within this window, you feel balanced, in control, and able to manage whatever comes your way. But when stress builds up, that window can shrink and you might feel more anxious, irritable, or overwhelmed, even by things that wouldn’t normally bother you. Staying aware of your window of tolerance and prioritizing regular health routines help you know when to take a step back, practice self-care, or seek support.

Mindfulness practices are crucial for giving our brains a moment of pause by staying present in the moment. Just as you would rest on the couch or take a break after an intense workout, it’s equally important to rest your mind from its constant engagement with endless thoughts. Many apps and tools are available to support both beginners and seasoned practitioners in making mindfulness a daily habit.

Habit stacking is an effective way to seamlessly integrate new habits into your existing routine without feeling overwhelmed by adding another task. Simply choose an activity that’s already part of your daily routine—like brushing your teeth or drinking your morning coffee—and attach a new habit to it, such as a few minutes of mindfulness or a quick gratitude exercise.

Cultivating an attitude of gratitude can be a transformative practice. The more we intentionally focus on the positive aspects of our lives, the more our brains start to naturally seek out and emphasize these positives over the negatives. Try writing down three things each day that you’re grateful for, or start a notes page on your phone titled “Good Things Are Happening to Me.” Even small things count—like remembering your umbrella on a rainy day or sharing a laugh with a colleague. Over time, this simple habit can shift your mindset, making it easier to notice and appreciate the good in your daily life.

Meet Gerard, a seasoned logistics manager. He met his partner in the field, and she has recently made the brave decision to take a career break to be fully present with their two young children. After more than 15 years of deployments in challenging locations, Gerard feels fortunate to have secured a post in a family duty station. However, the demands of his role mean he still works long hours and frequently travels across the region, making it difficult to balance his career and family life.

Organizational support is key when juggling a demanding career with family obligations. It can be useful to keep updated on the modalities of support available such as flexible work arrangements, R&R, parental leave, special leave without pay, education grant travel and other HR policies that are designed to support staff and their families during different seasons of life.

Establishing routines and boundaries is crucial for maintaining well-being, yet the concept is often misunderstood. When we think of boundaries, we might picture a difficult person who constantly says no. This perception is misleading and overlooks the significant benefits boundaries offer both to the individual setting them and to those around them. Setting realistic boundaries that remain flexible when necessary, and communicating them clearly, is key. Reflecting on our values can help anchor these boundaries in something meaningful, making it easier to commit to and maintain them. It’s also important to consider what often causes us to let our boundaries slip—the desire to please, the guilt of disappointing others, or fear of potential loss. Understanding these triggers can help us find ways to manage those uncomfortable feelings and uphold our boundaries with confidence.

Including family members in our work lives can help them understand the significance of the time we spend apart. By discussing the mission we’re dedicated to, sharing stories of successes, and getting them excited about the impact our work has, we can foster a sense of connection and shared purpose. Many organizations offer services to support staff and their families, such as communities that enhance peer support and connection, welcome programs, and even UNLESA (United Nations Local Expatriate Spouse Association) chapters at some duty stations. Additionally, there are times when partners and families may need support from a mental health professional. It’s important to check with your organization about internal staff counseling services or referrals to external support, and to contact your insurance provider to explore reimbursement options. Seeking support early is crucial, as addressing issues before they escalate into a crisis is much easier and more effective.

Daily self check-ins are essential to spot early warning signs in your body, mind, and behaviors. Frequent travel can lead to fatigue, so it’s important to plan for recovery time and stick to a consistent routine. Consider creating a personal list of ‘travel principles’ as guidelines for your trips. Be specific and plan ahead, like stretching for ten minutes upon arrival, leaving handwritten notes for your family to find while you’re away, or dedicating five minutes each day to some ‘me time’ to unwind.

A holistic approach is key. The eight dimensions of well-being—physical, emotional, intellectual, social, spiritual, environmental, financial and occupational—are all interconnected and play a crucial role in achieving work-life harmony. By nurturing each dimension, such as staying physically active, fostering meaningful relationships and engaging in lifelong learning, we can create a more harmonious integration between our work and personal lives, leading to greater resilience and satisfaction.

Cultivating work-life harmony is essential for overall well-being and long-term success. Regularly reassessing your priorities allows you to make necessary adjustments, ensuring that your work and personal life support each other. Remember, work-life harmony is an ongoing journey, not a fixed destination—staying flexible and mindful of what truly matters will help you navigate it with resilience and fulfillment.