29 Nov 2024

Making Sure You’re Leaving Work… At Work

Let’s be honest… we all know work can be stressful at times, and if we’re not careful, we can bring that stress home with us. If you struggle to switch off your “Work Brain” when you get home, this can cause you a range of different problems, including higher stress levels, relationship/family issues, social withdrawal, reduce physical activity, and a greater vulnerability to mental health issues, such as anxiety and depression. This is why it is so crucial to be able to leave work at work so you can switch off your “Work Brain” and relax when you’re at home.

If this is something you have trouble doing, we’ve listed a few helpful tips below…

WORK MESSAGES

Avoid checking work-related emails or text messages at home. This can be done by turning off “push-notifications” for work correspondence on your laptop or phone. If you have access to a work phone or laptop, make sure you are only using these devices at work.

 

CONSISTENT KNOCK OFF TIME

If possible, try to finish work at a consistent time throughout the week. This can help your body and mind become used to switching off from work mode at a certain point each day.

TO DO LISTS

Keeping a “To Do List” at work is a great way to stay on top of things at work and give you a sense of control. Additionally, making a To Do List at the end of each work day is a great way to avoid obsessing and ruminating at home about what you need to remember to do at work the next day.

 

WINDING DOWN ON THE DRIVE HOME

As Gladstone is the centre of the majority of work in the region, many people spend 15-30 minutes driving into work from the surrounding areas each day. This 15–30-minute drive is often the only small gap between work and home, and is a great opportunity to unwind and relax. This can be done by listening to some of your favourite music, listening to an interesting podcast, or even just giving a loved one or friend a call to discuss your day. However, if you live quite close to your work and this isn’t an option for you, perhaps consider not going straight home after work. Instead, go do something you enjoy or find relaxing so you can unwind a bit before heading home. For example, leisure spots (e.g., golf, football training, gym etc.), going to see a movie, catching up with a friend, or taking a pet for a walk.

 

COMPARTMENTALISATION

STEP 1: Identify an item or piece of clothing that you only use at work (e.g., work uniform, set of glasses, notepad, ID card etc).

STEP 2: When you get home, remove that item/clothing and put it in a “hard-to-reach” place. Preferably, in a high cupboard or in a locked closet.

STEP 3: Every time you feel the need to do a work-related activity (e.g., answer an email, make a phone call, talk about work etc.) at home, you have to go and get that item/clothing. Once you’ve finished, you must return the item/clothing to the cupboard or closet.

STEP 4: You MUST do this every time you do a work-related activity at home. Eventually, the annoyance and displeasure of having to go and get the item/clothing and put it back, over and over again, will start to become associated with thinking about work or doing work-related activities at home. Thus, through “Classical Conditioning”, you will become less likely to think about work at home and be able to maintain a much healthier work-life balance.

If leaving work at work is something you struggle with, why not give us a call today? Our team of highly skilled and well-experienced Psychologists are here to help. Call us now and take the next step towards improving your mental health and establishing a healthier work-life balance.

 

How to Access a Psychologist at CQ Psych Services:

  • Contact us directly by calling 07 4972 6929 or email admin@cqpsychservices.com.au
  • Ask your GP or health professional to refer you to our clinic.
  • Come in and see our friendly staff at Shop 1 & 2, 13 Tank Street, Gladstone QLD 4680.
  • Visit our website and complete a ‘Request an Appointment’ form and one of our friendly staff will reply to your enquiry. Website: https://cqpsychservices.com.au/

Author: Tom Grainger

Psychologist