Are you someone who struggles to wind-down after a hard day’s work? Maybe you waltz towards the wine bar or put on some heavy metal music to release your frustration. Alternatively, you could be someone that follows Bob Marley’s approach: “Don’t worry, be happy”. However, now that the majority of us are working from home indefinitely, we need some innovative tips on how to stop stressing once our shift is up.
During the initial lockdown 6 months ago, many of us found remote working unbearable. Typically after stressful and tiring days, we rant about what happened and moan without anything being resolved. Normally, you can quite literally run away from the drama and reset because “it’s tomorrow’s problem”.
Unfortunately, our houses are not built like Canary Wharf, which means your bedroom becomes both an office and a relaxation zone. So with no physical break between leaving the virtual office and going home to relax, the lines get blurred. Furthermore, a 2018 Survey conducted by Glassdoor, revealed that 23% of people continued to answer emails out-of-hours. This shows that despite the promise of technology, it can also be our downfall. We can also assume that with WFH, the likelihood of working extended hours subconsciously will increase. This means we need to learn how to mentally switch-off regardless of where we’re working. If only it were as easy as turning off your phone!
5 Ways to Switch-Off
- Meditate
Calm your mind and breath through meditation. This can be a short 5-minute activity that centres you, slows your breathing and prevents your heart rate elevating. This activity should also be done even when not feeling tense so that you can successfully manage your emotions. Some helpful apps include Headspace and Calm.
2. Thought-stopping
It’s easy to run away with our thoughts and replay the day’s events. We often end up having arguments in our heads whilst in the shower. So, instead of pressing “play” on the thoughts, acknowledge they exist but avoid giving them attention. This keeps you in control of your thoughts rather than monkey-jumping to the next one. Think of them like passing cars, you see them, but you don’t jump into each one.
3. Listen to a Podcast
With the current news cycle on radio and TV, it’s exacerbated the rate of depression in the UK. Instead, try and find a podcast that will distract you. It should be something that does not trigger job-related content or work stress. This focuses your attention on a different topic that is interesting or knowledgeable, whilst simultaneously preventing your mind from replaying events or worrying about the current state of affairs. It creates the ability to cultivate positive emotions such as awe and joy, therefore minimising the effect of negative emotions.
Popular and trending podcasts include: Sh**ged Married Annoyed, The Michelle Obama Podcast, The Intelligence, Slay in Your Lane and Rice to Meet You. A mixture of comical, educational and inspiring podcasts that will give you something else to think about!
4. Limit Ranting
As much as I’m an advocate for “a problem shared is a problem halved”, constant ranting is not constructive. Research shows you internalise the stress more by ruminating, rather than alleviating it, also leading to depression, greater levels of unhappiness and anxiety. This prompts our negativity bias, which tricks us into overlooking the positive and dramatising events, concluding that we’ve had a “bad day”.
It feels good to let things off your chest temporarily, but all it does is reignite the angry fires. So set a 2-minute timer if you think it would be helpful, then find another topic of conversation. Also, try counteracting the negative by giving two accounts of the day: one which was stressful and another that was productive or successful. This will give you a better perspective.
5. Solve a Puzzle
Studies show that Sudoku, crosswords or word-association games are great ways to distract yourself whilst also exercising the brain. It shifts your attention to problem-solving and encourages you to develop more mental agility, concentration and arguably prevents the onset age of dementia by 10 years! There are several free apps to download on your phone, and also the option of playing with a friend online.
These tips are simple, effective, and don’t break the bank. However, if you’re going to be tempted by work out-of-hours, start by switching your phone and notifications off! This will prevent you from checking and answering emails, or be reminded about the last 24 hours.
Written by Naida Allen
Naida is a Criminology and Psychology graduate who is passionate about promoting positive mental health and wellbeing. She is a creative writer/blogger and runs an online platform with a close friend called ‘Confidently Anxious’ — which aims to help others struggling with their mental health by sharing personal stories and coping tips. She currently volunteers as a Peer Mentor for young persons.
