This article is part of the ASAE Young Professionals Series.

Sometimes life gets heavier than usual, whether it’s a personal loss, a health challenge, a financial shift, or taking on too many responsibilities. When that happens, it can feel impossible to meet both professional and personal expectations. But it doesn’t have to. It’s about learning to balance the world that keeps moving with the one that has changed.

Here are some suggestions for balancing work life during difficult periods.

Redefine Success

When life changes, so should your expectations. It’s easy to hold yourself to the same standards you had when everything was stable but continuing that mindset leads to frustration and burnout. Try to use adaptive goal setting, adjusting goals based on circumstances, new challenges, and individual progress. Adaptive goals improve resilience and efficacy, as well as enhance motivation and mental health, particularly during times of stress or uncertainty.

Try this:

• If your usual definition of success is completing a project, reframe it to “progress on Project X.”
• Use smaller milestones that reflect your current environment rather than what you could achieve when everything was “normal.”
• Recognize that flexibility, adjusting what you aim for and how, is a strength, not a setback.

Set Realistic and Compassionate Boundaries

Create boundaries that are kind to you and realistic. Without the right kind of boundaries, you set yourself up for failure. Setting limits helps you preserve energy, especially when life is erratic. Studies show that boundary management is strongly correlated with lower burnout and higher well-being in professionals.

Try this:

• Define your work hours (e.g., “I will stop checking emails after 6 p.m.”) and communicate them to your team.
• If you’re dealing with health issues such as fatigue or brain fog be honest about what you can deliver and when.
• Schedule and protect your breaks; even short pauses can boost focus and energy.
• Advocate for yourself by discussing accommodations or workload adjustments with your employer if needed.

Prioritize Self-Care

The most critical thing you can do is invest in yourself every day. Self-care often gets dismissed as indulgent, but it’s a foundation for resilience. When you’re experiencing stress or illness, your physical and emotional reserves are already taxed. Ignoring your needs accelerates burnout. You aren’t escaping your responsibilities; you are taking care of yourself to ensure you can sustain your contributions in the long term.

Research has shown that self-care practices such as sleep hygiene, physical activity, and social connection are linked to better immune function and reduced anxiety. Making self-care a part of your day also helps restore a sense of control amid uncertainty.

Try this:

• Listen to your body and track patterns (e.g., “I feel worse after this medication, so I’ll schedule lighter tasks then”).
• Build a routine: morning walks, journaling, meditation, healthy meals, or rest breaks.
• View rest and self-care as integral, not optional. Your productivity and focus depend on them.

Communicate Your Situation and Needs

During tough times, silence often stems from fear of judgment or job insecurity. But clear communication prevents misunderstandings and helps your colleagues and supervisors offer meaningful support. Transparency about one’s capacity and needs builds trust within teams.

You don’t have to share personal details, only what’s necessary to set expectations and request help. A well-timed conversation can reduce stress and improve outcomes for both you and your organization.

Try this:

• Talk to your manager: “Given what I’m managing right now, here’s what I can commit to, and here’s what may need more time.”
• Let your family or friends know how they can help. For example, having someone take over a task.
• Be open to negotiation. Not every request will be granted; there is room for compromise, and that can lead to practical solutions.
• Document adjustments (e.g., flexible hours, modified deadlines) to ensure accountability and clarity.

Seek Support and Resources

You don’t have to navigate hard times alone. Seeking help is a sign of strength, not weakness. Social and professional support systems are proven tools in combatting burnout and depression. Sharing your experience with people lightens your emotional load and may reveal new coping techniques.

If reaching out feels difficult, start small by sending a message to a friend, having a short conversation with a coworker, or joining an online group. Professional therapy is another powerful resource as therapists can help you develop coping strategies and restore balance.

Try this:

• Connect with a trusted friend, relative, mentor, or colleague. Sometimes just being heard can make a difference.
• Explore support groups to meet others who are facing similar challenges.
• Consider therapy or counseling for professional guidance on coping mechanisms and stress reduction.
• Use practical tools to regain structure, such as:
  • self-help books like It’s OK That You’re Not OK by Megan Devine, The Body Keeps the Score by Bessel van der Kolk, and Toolkit for Caregiver Series by Deidre Edwards
  • mindfulness and meditation apps, including Headspace, Meditation Studio, and Insight Timer
  • time management tools—Todoist, Notion, or Pomofocus

There’s no perfect formula for balancing work and life during difficult times. It’s not about flawless harmony but sustainability. The goal is to do what you can at a pace that preserves your well-being.

Being compassionate with yourself, setting flexible expectations, and prioritizing self-care are acts of resilience. In hard times, balance doesn’t mean perfection. It means persistence, patience, and the courage to care for yourself while you keep moving forward.