Balancing a demanding career with the ups and downs of home life is hard enough on a normal day. But when the turbulence at home peaks—whether it’s because of a rocky patch in your relationship, a sleepless toddler, or the stress of making big life decisions like whether or not to have kids—it can feel downright impossible to keep your professional life together.

And yet, work obligations don’t wait for your personal life to settle down. Deadlines loom, meetings pile up, and expectations stay high. If you’re reading this and feeling like you’re at your breaking point, take a deep breath. It is possible to manage work when things at home are less than perfect. It’s not about being perfect or pushing through without feeling: you’re human, after all. It’s about finding ways to stay functional, focused, and, most importantly, kind to yourself. Here’s how.

1. Take Stock of What’s Really Happening

When life at home feels chaotic, it can spill into work in ways you don’t even realize. You might be snapping at colleagues, procrastinating on important tasks, or losing focus in meetings. The first step to keeping it together is to take a step back and assess the situation.

Ask yourself:

  • What’s the core issue at home? Is it a tense argument with your partner, exhaustion from new parenting, or uncertainty about a big decision you and your spouse are navigating? Pinpointing the stressor can help you understand why it’s affecting you so deeply.
  • What specific work challenges are you facing? Are you falling behind on deadlines, feeling overwhelmed by your responsibilities, or struggling to stay engaged? This clarity lets you focus on targeted solutions rather than trying to “fix” everything at once.

Sometimes, just acknowledging the problem (without judgment) can offer a sense of relief. It’s far easier to manage stress when you know what you’re dealing with.

2. Keep Open Lines of Communication

During difficult times, communication is your biggest ally at work and at home. This doesn’t mean broadcasting your personal struggles to everyone, but finding the right people to share with can make a world of difference.

At Work:

If you’re dealing with a particularly challenging situation, consider looping in your manager or a trusted colleague. You don’t have to spill every detail, but even a simple “I’m navigating some personal challenges right now; here’s how I’ll ensure my work stays on track” can help set expectations and open the door for support.

If you’re overwhelmed, don’t be afraid to request flexibility where appropriate, whether that’s delegating a task, shifting deadlines, or working remotely for a while. Most managers would rather hear from you early, before the stress impacts your performance, than deal with a surprise crisis later.

At Home:

It’s also essential to communicate with your partner about how your work might be impacted. For example, “I have a big presentation coming up, so I really need to focus for the next two days. Can we put our discussion about [insert life dilemma] on hold until after Wednesday?” Balancing personal struggles and professional obligations often requires teamwork and compromise at home.

3. Set Boundaries Between Work and Home

When your personal life feels overwhelming, it’s tempting to blur the lines between work and home. You might find yourself taking personal calls during meetings or trying to multitask your way through a family argument while answering emails. The result? You end up doing both poorly and feeling even more frazzled.

Set clear boundaries to help compartmentalize as much as possible. Consider these:

  • Establish dedicated “work hours.” During these times, focus as much as you can on work. Turn off personal notifications and trust that you’ll handle home life later.
  • Schedule buffer time. If you know you’ll need to talk things through with your partner or deal with family logistics, carve out specific slots for it—and stick to them.
  • Protect your workspace. If you work from home, having a space you use solely for work can help you mentally step into “work mode,” even when life outside that door feels chaotic.

These boundaries aren’t about ignoring tough personal situations—they’re about creating structure so you can address problems more effectively.

4. Prioritize Ruthlessly

When your emotional bandwidth is limited, you won’t be able to give 100% to everything at work. And you know what? That’s okay. The key is to focus on the most important tasks and be strategic about where you spend your energy.

Ask yourself:

  • What really matters? Identify your top priorities and focus on executing them well.
  • What can wait? Be honest about what tasks aren’t essential right now. Flag them for later when things feel more stable.
  • What can you delegate? Lean on your team. Delegating doesn’t mean you’ve failed; it means you’re optimizing.

Consider using tools like the Eisenhower Matrix or a simple priority list to help you organize your day. Remember, when life stabilizes, you can always circle back on things that got deprioritized.

5. Build in Self-Care (Even Tiny Bits)

When you’re stretched thin, self-care often feels like a luxury you can’t afford. But taking a few minutes to recharge isn’t selfish: it’s essential. Think of self-care like plugging in your phone before it hits 1% battery.

Here are some manageable ways to incorporate it:

  • Micro-breaks during work. Take 5 minutes to stretch, breathe deeply, or grab a coffee without rushing.
  • Movement. A short walk during lunch or a quick workout in the morning can do wonders for clearing your head.
  • Sleep. This one’s obvious, but often neglected. Even prioritizing 30 more minutes of shut-eye can make a difference in how you handle stress.

Self-care doesn’t have to be elaborate; it’s really just about replenishing yourself so you can keep going without burning out.

6. Give Yourself Permission to Struggle

Here’s the truth that might help you breathe a little easier: You’re allowed to not have it all together. We often hold ourselves to impossible standards, thinking we need to excel at work, be the perfect partner, and solve our personal issues simultaneously. Spoiler alert: you can’t do it all at once. And that’s okay.

The most productive thing you can do in moments of turmoil is to accept imperfection, move forward with what can be done, and cut yourself some slack for the rest.

If things get especially tough, consider seeking outside support, whether it’s from a therapist, a coach, or even an employee assistance program (EAP) if your workplace offers one. Asking for help doesn’t make you weak; it’s often the bravest thing you can do.

7. Keep the Long Game in Mind

When personal stress hits hard, it can feel like the world is crashing down in the moment. But most of life’s storms are temporary, and the choices you make now will shape how you emerge on the other side.

Focus on maintaining your integrity, prioritizing relationships, and doing your best at work without sacrificing your health or well-being. Be patient with yourself, and trust that this moment will pass—because it will.

Remember, you’re not just juggling work and life; you’re navigating them as a thoughtful, hard-working person doing the best you can. And sometimes, that’s more than enough.