Brain stuck at work, despite having physically left the office? Struggling to ‘switch off’?
It’s a problem Counselling Psychotherapist Dr Karen Phillip works with “far too often”.
“We now live in a different world where we are all contactable 24/7 meaning the work, personal and home life boundaries are intertwined,” she explains.
“This is creating considerable mental health and relationship issues throughout the community.”
And the problems don’t end there.
According to research cited in Leisure Studies back in 2009, “failure to successfully unwind and switch-off from work has been associated with a number of health-related problems”, including sleep disturbance, dysphoria and cardiovascular disease.
I can switch off, can’t you?
Interestingly, the Leisure Studies research revealed stark differences between those who could and couldn’t easily switch off from work.
The latter viewed their work-life boundary as “blurred”, whereas the former “viewed their work and leisure as two distinct spheres”.
“People that have found the ability to switch off either have jobs where they are not expected or needed to be on call or have discovered a way to balance their work and personal life in a healthy manner,” says Dr Phillip, who is unrelated to the study.
Brain, it’s time to go home!
So how exactly do you flick the switch?
Dr Phillip says it depends on the profession. You may also work from home, for example. However, she adds “the basics remain the same”. Here are her tips, along with some inspired by the Leisure Studies research:
- Restrict ‘work technology’ – “Once home, place your phone on silent and turn it upside down so you can’t see the screen,” says Dr Phillip.
- Embrace ‘leisure technology’ – According to the Leisure Studies paper, those who switch off with ease use technology to help them unwind.
- Check in once, if you must – “If needed, check your phone for 15 minutes at 7.30 pm (or once a night) and return any urgent calls or emails (same applies to social media as well),” advises Dr Phillip.
- Change outfits – Says Dr Phillip: “If in a work uniform or you wear an identity lancet, take it off. Leave them, plus the hat, keys, bag, shoes, work jacket [and] computer in a cupboard or container at the door.”
- Consciously switch off – “Before you [enter] your front gate, stop, sit, breathe and leave the work, the events and the people there, before you go inside your home,” she adds.
- Spread the word – “Advise clients and colleagues your time is valued as is your life and you are now placing some respectful boundaries around your life,” recommends Dr Phillip.
- Manage work conversation – According to the Leisure Studies paper, the switching off ‘experts’ “could remain emotionally detached from work, even if a work-related thought was triggered … in one case an individual reported that he would actively steer a conversation away from work-related issues when socialising”.
Ultimately, says Dr Phillip, “home is your sanctity, your safe place, and with this comes boundaries that need to be enforced”.
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