Disconnecting from work mode at the end of every day is vital to help avoid burnout. If you work shifts or anti-social hours, it can be even harder to disconnect.
A poll was carried out by shift scheduling software provider Planday which showed 85% of shift workers experience poor mental health and 76% of managers who work in hospitality suffer with burnout.
So, what can you do to avoid this? I’m going to share 6 ways to help you switch off at the end of each day, put you first and avoid burnout. But so as not overwhelm we will split it into 2 blogs.
The first 3 are work/tech related. We have all become so accessible with the developments in tech that office hours, waiting for replies and generally not being available seem like a thing of the past. We now have instant messaging, notifications on a device the size of a watch and the option of a video call if we physically can’t be there. Making it even harder to get put distance between ourselves and work. Here at Slice we like to take advantage of the tech but we don’t let the tech take advantage of us!
Disconnect Mentally
By creating a distinct separation between work and home is vital. You could use a visualisation exercise if that’s something that works for you. Simply imagine all the stresses of the day physically being put into a box and close that box. You know they are in there but for that moment you can put the lid on it and tuck it away until you are able to unpack it and process it.
You could also use you commute as a time to build focus or decompress. This could mean listening to certain music, an audio book or even a podcast.
Create a Post Work Routine
It always helps to come in from work and carry out a routine. I tend to come in, get changed and stick the washing machine on but find something that works for you. Routines can give you massive health benefits as it helps you manage stress more effectively, sleep better and get better quality sleep. A routine will also give you a sense of safety, security and familiarity and therefor this will help you feel less anxious and overwhelmed.
Switch Off Your Work Phone/Notifications
Getting pulled into doomscrolling of you work emails, group chats or messages is surprisingly easy. It should come as no surprise that there is a proven relationship between using work smart phones out of work hours and having difficulties in maintaining boundaries between work life and home life. We can not be available 24/7 and nor should we be. If you feel the pressure to be on call all the time its an indication that you work on your work life balance. If you can’t turn your phone off, consider setting it to ‘do not disturb’ when you arrive home to allow yourself to unwind.
So have a think about your patterns, habits, and how you can detach from work to be able to give yourself the headspace you need to focus on you.
Our next blog will give you some ideas of what you can do with that headspace and time to really reap the benefits and avoid burnout!