How to Mentally Clock Out From Stress at Work
Is your job really weighing on you? Are you bringing the stress of work home? Is the thought of work keeping you up at night? If you said yes to any of these, here are some tips on how to mentally clock out when you leave the office.
Visualize your check out and be prepared:
Your brain is like a muscle, and it’s not designed to go at full speed constantly. Just like the rest of your body, your brain needs time to recover so it can grow stronger. Rather than telling yourself you need to rest, reframe it as recovery. Recovery is a more active, purposeful process, which will remind you that your downtime is both meaningful and necessary.
Develop a wind-down routine:
Establish an unwinding ritual for when you get home. It retrains the mind to slow down – simple things such as changing out of your work clothes, having a bath, or sitting outside in the fresh air can tell the brain it is time to relax. Even just five minutes of meditation can create a relaxing effect. Clear your head by reading a book, walking the dog, or whatever you need to prepare your mind and body for rest. And, if you are catching up with loved ones, be present and try not to talk about work.
Set limits:
Accept that it is impossible to get everything done – there will always be one more thing you can get done, but work needs to have an endpoint. Do your best every day and do not feel guilty about clocking out. Depending on the culture of your workplace, and the type of work you do, it may be difficult to mentally detach yourself after hours. You need to gradually redefine your limits in terms of understanding what you need in order to have a mental break and tell yourself you deserve to relax. It also helps you be your best when you are at work and prevents “burnout.”
Let go of your tech:
An email here and a push notification there can easily descend into an unhealthy merry-go-round, so much so that you may find yourself “working” from your bed at 11 o’clock at night. Don’t use emails on your phone at all, because you’ll only look at it, and turn off all work-related alerts. Set times to check emails from your phone or laptop at home. Wean yourself off constantly checking your phone by putting your phone on “night shift” or “do not disturb” mode so you can glance at updates in your own time. It is a process but learn to have peace of mind that you do not have to respond to everything instantly. If it is urgent, they will call you. If it’s not, it can wait until tomorrow.
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