Struggling To Switch Off From Work?
- Dr Sheena Kumar
- Jan 28
- 2 min read
The best ways to switch off from work:
Having a clear end of work routine can help our minds and bodies switch gears and create a boundary between work and personal life. Take a few minutes to reflect on the things you accomplished today, create a to-do list for tomorrow, tidy away your work equipment and have a distinction between work and non-work clothing.
Building on things that give you joy in your week can create more balance and promote good sleep. For example, get out in the fresh air at least once a day, do a hobby you enjoy, exercise to release tension, set aside time to spend with loved ones.
Use your support network. Talking through your day allows our brains to process and store the day's events, this process of externalising encourages our stress hormones to quieten down.
And what is the danger of always having emails and work related messages popping up on your phone? On heart health, sleep?
Work popping up on our phone after hours interrupts the brain wave that is associated with relaxed alertness, a brain state which is essential for improved wellbeing. Work-related interruptions of our personal time can have a substantial impact on our health, triggering everything from stress, anxiety and poor sleep to muscle tension, racing heart and stomach cramps. It can also fracture relationships.
Human behaviour is habitual and breaking the habit of checking our phones is easier said than done. To combat this, set boundaries with your work technology by-turning off phones or alerts and putting phones and laptops in a separate room. Become aware of how often you check your phone and delay doing so by distracting yourself (bonus points if you can do this from your personal phone as well).
Some people may worry about what others may think of them if they don’t appear as if they’re responsive and available all the time. This is partly fuelled by a work culture not having explicit expectations but also our own unhealthy internalised messaging about what being a good worker means. You can combat this by discussing it with work, focusing on all the things you have accomplished during the day and getting professional help to reduce worrying if you feel you may need it.
