In our fast-paced world of modern work, the boundary between professional and personal life often blurs, leaving many hardworking people struggling with being unable to mentally disconnect from work. The relentless demands of emails, deadlines, and constant connectivity can lead to burnout, stress, and a less-than-adequate quality of life.
This month we’re looking at mental disconnection from work, meaning the ability to ‘switch off’ when you get home or away from the workplace. We’ll explore practical strategies, practices, and lifestyle changes that can help you create a healthier relationship between work, your wellbeing and your life outside of work.
Before I explore the how let’s understand the why …
Why is mentally disconnecting from work important?
Unplugging from the daily hustle isn’t just a luxury; it’s a crucial investment in your mental, physical, and emotional wellbeing — aspects that ALSO directly impact your performance.
Without sufficient rest and moments free from the weight of constant pressure, our nervous system remains in a state of dysregulation and heightened stress. This hyper-focused state often traps you in a cycle of feeling both tired and wired, a loop that is challenging to escape without deliberate, conscious effort.
This sums up the modern-day struggle with chronic stress – a type of stress that our bodies aren’t naturally equipped to manage.
It’s also important to note that this prolonged state of chronic stress sometimes doesn’t even register as negative. For many people, it feels like heightened focus, constant busyness, and a sense of persistent tension.
Either way, it’s crucial to understand that consistently remaining in this heightened, stressed state, without relaxation, takes a big toll on your body.
Identifying if you are struggling with mental disconnection from work:
Change begins with awareness and so this post aims to help you work out whether there’s a need for change in your work-life balance. Below, are some signs that might suggest you’re not effectively disconnecting from work:
- Work is often or always on your mind.
- You find it hard to fall asleep because you can’t stop thinking about work.
- If you wake up in the middle of the night, you find it hard to fall back to sleep, because you’re thinking about work.
- Your boundaries are blurred between work and your personal life.
- You let work bleed into your designated personal time.
- When you ‘switch off’ from work, you continue checking work emails on your phone.
- You check your emails on your phone as soon as you wake up.
- You feel tired and wired.
- You have tightness in your shoulders, upper back and/or neck.
- You clench your jaw.
- You are hyper-focused and serious most of the time.
- You’re experiencing some degree of burnout.
- Others would say you push yourself too hard or don’t switch off enough.
If you experience any of these signs during isolated periods of intense stress, like approaching a big deadline, it’s likely not a cause for concern. However, the challenge arises when they affect you consistently or occur more frequently than not.
How to mentally disconnect from work
In upcoming posts, I’ll be sharing practical tips and steps designed specifically for busy professionals to help you disconnect if it is something you struggle with. Check out my next post where I offer four effective strategies for tackling the ‘Sunday Blues’, with ways to help you enjoy your weekend more and feel better prepared for the week ahead: How can I shake off the Sunday blues & fully enjoy my weekend?
As always, my aim is simple: to help you find small changes that can make a big difference in your overall well-being and performance.
In the meantime, if switching off is something you struggle with and it is starting to concern you, please get in touch. I’d be happy to chat with you.
Kate x
