The struggle to switch off from work: a daily routine for stress relief
In today's world, where technology has advanced and remote work has become the norm, the line between work and leisure has become increasingly blurred. It's a modern-day dilemma that affects many of us, and it's time to address it.
According to research by Business in the Community, a UK-based organization, a staggering 55% of employees feel pressured to respond to work-related calls and emails outside of their contracted hours. This culture of presenteeism, where people work beyond their official commitments, is detrimental to both our health and productivity.
Here's where it gets controversial:
Professor Sabine Sonnentag, an expert in work and organizational psychology, highlights the importance of psychological detachment from work. She explains that empirical studies have shown a positive correlation between this detachment and improved job performance. In simpler terms, taking time off and mentally disconnecting from work is crucial for our overall well-being and success.
However, the irony is that the more stressed we are at work, the harder it becomes to achieve this detachment. It's a vicious cycle that often leads to rumination and an inability to truly relax.
The Recovery Paradox:
Sonnentag introduces the concept of the recovery paradox, where increased exposure to work stressors simultaneously demands recovery but also prevents it. It's a challenging situation that many of us can relate to.
Former GP and author Claire Ashley recommends establishing a daily ritual or routine to signal the end of the workday. This ritual, whether it's a quick workout, listening to music, or even playing a game like Wordle, acts as a cue for our bodies to wind down and relax.
For those working from home, creating a clear division between work and leisure is essential. Ashley emphasizes the need for physical and mental separation, especially without a designated workspace. She suggests 'clearing your desk' and putting work-related items out of sight to create a sense of closure.
Before you do so, it's beneficial to tie up loose ends. Leaving work tasks unfinished can hinder our ability to psychologically detach. Taking a few minutes to plan for the next day's tasks can help us achieve a sense of completion and allow us to truly switch off.
Scheduling after-work activities:
For those who struggle to draw the line between work and personal time, scheduling commitments can be a helpful strategy. Whether it's booking a fitness class, attending a pottery session, or meeting friends, these activities provide a sense of obligation and help prevent work from encroaching on our downtime.
The Importance of Activity and Recovery Experiences:
Sonnentag believes that the key to effective recovery lies in our thoughts and feelings during any activity, rather than the activity itself. Her research identifies four important recovery experiences: psychological detachment (forgetting about work), relaxation, mastery (a sense of accomplishment), and autonomy (a feeling of control over our leisure time).
Having a variety of options is crucial, as what works for one person may not work for another. The famous candlelit bath might not be the solution for everyone!
In today's digital age, work is always within reach, and this constant connectivity can be overwhelming. Louise Cashman, a business psychologist, highlights the challenge of managing notifications and the demand for our time and attention.
Presenteeism and Its Impact:
Ashley emphasizes the issue of presenteeism in the UK, where employees feel the need to be constantly 'on.' This counterproductive mindset prevents employees from getting the rest they need and can lead to burnout. Data shows that one in five people remains at high risk of burnout, even post-pandemic.
Cashman, who suffered from burnout herself, advocates for the Dramma model, which focuses on detachment, relaxation, autonomy, mastery, meaning, and affiliation. This model aims to promote workplace well-being and create a healthier work-life balance.
Setting Boundaries:
Both Sonnentag and Cashman agree that defining boundaries is crucial in today's blurred work-life landscape. This can be as simple as setting an out-of-office reply during non-working hours or even on particularly busy days. Ashley adds that clearly communicating boundaries makes life easier for everyone involved.
The Energy of Work:
While work can be energy-draining and stressful, it's important to acknowledge that many people genuinely love their jobs. A recent report found that 48% of people would quit if their job prevented them from enjoying life, indicating a positive attitude towards work.
The Need for Downtime:
Despite the love for our jobs, Ashley emphasizes the importance of downtime. Most cases of burnout start with people loving their work, which is why setting boundaries is crucial.
Sonnentag's research shows that reflecting positively on work during the evening can improve our affective well-being and carry over to the next workday. However, even positive thoughts about work can be exhausting, so finding a balance is key.
So, how do we navigate this complex relationship with work? It's a question worth exploring further in the comments. What strategies do you use to switch off and create a healthy work-life balance?
