How to disconnect from work and unwind when you have a high pressured job?
People who can disconnect from work know something you don’t…
Do you feel like hanging in your living room is a continuation from work?
Does the line between emailing and binge watching get blurry and your eyes too?
Then it’s the moment to bring attention to the systems you have in place.
8 strategies to help you disconnect from work:
1. Setting measurable goals:
First, acknowledge what tasks are most urgent. Be realistic with time when setting goals. If you need any support, the earlier you communicate it, the better. That will help you reducing stress.
2. Work on your mindset to truly disconnect:
It is important to work on acceptance when we don’t feel as productive as we would like to. Most of us suffer from some sort of saboteur mind that produce us stress and limits our capabilities. Keeping a clear mindset as well as listening to our body is key for our wellbeing.
3. Do one task at a time at work:
It has been proved that Multitasking undermines our efficiency, so focus on one job at a time.
If worrying thoughts show up, notice it and try to move away when you realise you have them. Breath mindfully and focus on the present moment. That may also bring awareness to your posture or people around you. Notice what you notice.
4. Communication and self talk:
We often overlook how much words affects how we feel. Communicating positively and being appreciative (with yourself and others) can shift your day and create a friendlier atmosphere. It will help generate results and release pressure. Same for how we talk to ourselves: Are we being kind? Are we demanding? Do we cheer up and encourage ourselves like we would do to someone else?
5. Balance your energy:
Notice how you feel, reconnect with yourself. You can do this when you wake up and more than once a day. Listen to what you need: down your pulsations or releasing energy… Either few minutes or 0.5-1h of either alone time or socialising can also help you disconnect and reenergise. You can use breathing techniques, do some meditation or just listen to music. All these will detoxify your brain.
6. Exercise:
If you don’t have time to exercise you can walk, cycle home or walk up the stairs. Time outdoors or on green spaces is highly beneficial.
7. Respect your time off:
Remember resting and recharging your brain (without screens!). Sleep time is key to help your mind relax. Ensure you have a minimum of sleeping hours and time when you actually think about other things. If you are too busy, ask for support or spread your to dos. You can also alternate chore days with activity/rest days.
8. Brain dump:
This is a useful tool you can use any time – especially when you need to bring close to your working day-. Keep somewhere safe a list of to do’s that are not urgent or relevant for the day – or to be done tomorrow –. This way you will allow your brain stop and unwind. There are plenty of tools online or on our handsets which can help you, and you can even link it to a reminder for next day.
