Do you work from home and struggle to switch off from work stresses or find it difficult to separate work from your home life?
I am a counsellor who often works with clients who need some support with work-related issues. Since 2020 more of us have been working from home. While there are some advantages to working from home, such as no long commute to the office, it can be a challenge for some of us to create a clear boundary between work and home life. It can be easier to work longer hours, harder to let go of worries and anxieties at the end of the working day, and it can leave some of us feeling isolated from our colleagues.
I have personal experience of switching to home working as I offer online and telephone counselling from home. My previous job roles have always involved commutes and working alongside others. I could use my commute to switch off, and talking with colleagues before I left for the day could alleviate some of my worries. Now that I am working from home, it takes more conscious effort to separate work and let go of work thoughts until the following day. It's not always easy to switch off and unwind when working from home but here are my top tips that may help you.
Tip #1 - Fake a commute!
Use the time you would commute to enjoy a walk outside or a bike ride. Taking 20 - 30 minutes at the end of your working day to do this, can be a great strategy if you find it difficult to disconnect from work thoughts. Some of my clients also find visiting the gym after work or other forms of exercise can help them de-stress.
Tip #2 - Have a dedicated workspace if you are able
Using a specific room or area of the house to work from can help to keep work separate from your home life. When you finish work, avoid returning to that space and blurring the two parts of your life together. If you are fortunate to have an office room at home, close the door at the end of the day!
Tip #3 - Change your clothes
Changing clothes when you finish for the day can help you relax into home life. This was easy for me when I worked in retail and banking as I wore uniforms. The process of getting changed very much signified the end of work. Taking a shower or enjoying a bath can also mark the end of work for the day.
Tip #4 - Making a 'To do list'
When you finish working, allow time to prep for the next day. What tasks need to roll over to the following day? What is a priority? Write a list then you will not forget anything that needs to be done and you can let go of holding it in your head. I like a good old-fashioned notebook and pen, or I might put a note in my diary if it is crucial to remember. Alternatively, you might prefer to use apps such as 'Google Keep', 'Remember the Milk' or 'Todolist', to name a few.
Tip #5 - Schedule a start and finish time
Schedule a start and finish time for your day and stick to it. It can be easy to think about checking your work email at the end of the day and allowing yourself to get caught up in another task. A client of mine has found that setting an alarm for 30 minutes before the end of her day reminds her to finish the task she's working on and close down her email until the following morning. She knows that anything urgent would involve a phone call rather than an email, so any emails received late in the day can usually wait. Remember when scheduling your day to include breaks and a lunch break, especially if you are at a screen all day.
Tip #6 - Chat with a friend or family member
Having a chat, either in person or over the phone, can take your mind off work. A meaningful conversation with a friend can also positively lift our mood.
Tip #7 - Cooking a meal
Focusing on cooking a meal can help you disconnect from the day. If it is done with your partner or a family member you can include a chat as in tip #6!
Tip #8 - Listen to music or a podcast
Relaxing music can help you wind down but alternatively, you might enjoy dancing to more up-tempo music, shaking off your day, and releasing some pent-up energy! Podcasts are great as they encourage us to listen and focus on someone else's thoughts and stories.
Tip #9 - Mindfulness meditation
Mindfulness meditation can help you to become fully aware and present in the moment. I also find guided meditation incredibly relaxing. Used regularly, they can be great for your mental health. There are some great free apps you can try. I use Insight Timer (the free version).
Tip #10 - One for the summer!
Spend your 'commute time' in your garden if you have one, perhaps watering, weeding, or reading a book. Getting outside and focusing on an activity like gardening can help you to switch off, not to mention keep your garden looking nice! Reading fiction can trigger the parts of our brains that use critical thinking and feel empathy. Making these stronger, helps us disengage from stress.
I hope these tips are helpful, but if you are struggling with your work-life balance, work stress, or anxiety, counselling can provide support and help.
I have availability for online and telephone sessions. You can email me at joanne@joanneosheacounselling.co.uk or call me on 07551 195435.
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