After a long day at the office, it can be hard to switch off. Bringing work stress home with you can have a negative effect on your relationships and your health. Here are some helpful tips for keeping work stress from becoming home stress:
End-of-work ritual. Give your brain a signal to switch from the office to home. For example, use the trip home to unwind — sing along to your playlist, and notice the scenery outside. Do whatever helps you unwind – this can include a run around the block, a gym class, or a 10-minute meditation. Make time for this ritual after work, so that when you return home, you’re free of the emotional baggage that’s piled up during the day.
Boundaries. Leave your work at the office. If that’s not possible for your position, create a time boundary for home life only; say an hour during dinner when you focus solely on the family. If you have to deal with a work emergency, make sure you work in a dedicated room/space and not on the family couch. This will help you to mentally shut off from work when you leave the space, and motivate you to work as efficiently as possible, rather than linger over unfinished tasks.
Switch off. Switch off your work phone at home or if you can’t, try to limit the number of interruptions to your family time. Don’t check your messages in the hour before bed as this could affect your sleep. If you suddenly remember something important about work, write it down on a notepad, and focus on the present. Concentrating on your breath can help to ground you in the moment.
Support network. Your partner can be a wonderful support, but offloading all your work stress on him or her, can be burdensome for your relationship. Rather develop a network of friends, mentors, or co-workers, who can help you manage your professional stress. Your boss or colleagues are often well placed to provide sound advice or support.
If you’re finding it difficult to process your daily work stress, please contact LifeAssist.