How many of us take the time to truly unwind after work? No matter what you do for a living, in our always-on culture it can feel like the pace of life never slows.
Benefits of winding down and ‘switching off’
Often, we arrive home after a long day only to continue with work, finishing off that ‘one last task’ or routinely checking our inbox. According to research, the mere expectation of checking work emails after hours can cause emotional exhaustion. It’s worth checking in with yourself because another study shows taking the time to properly decompress can improve emotional wellbeing, freeing you up to focus on the things that are most important to you.
We spoke with Dr Gina Cleo, a habit-change specialist, for a list of ways to wind down.
1. Change out of your work clothes
To effectively unwind after work, it helps to get into ‘home’ mode, says Gina.
“The first thing is creating better boundaries,” she says. “That starts from the moment you walk into the house. Getting changed out of your workwear helps to create an association that it’s time to relax and be at home.”
2. Give notifications a deadline
How can we possibly expect to fully relax and recharge after work if we’re constantly checking our phone for calls, texts and emails related to work?
Most Australians have the right to disconnect outside of work hours. This gives you the right to refuse contact from your employer or third parties when not on the clock.
“Turn off notifications after a certain time,” advises Gina. “That means no emails, no little ‘ping’, no communications from work. I’d even not take work calls, unless it’s urgent.”
3. Break up your routine
It’s important to break up your routine after work with anything you enjoy that brings you into the present moment, advises Gina, suggesting activities such as reading, cooking or playing board games. And if it involves movement, even better.
“That could be going for a walk or playing in the backyard with the kids or a pet,” she explains. “Sometimes we’re mentally exhausted at the end of the day but we may have been sitting around so we’re not actually physically exhausted. It’s really important that we make the differentiation, so we don’t get caught in a cycle of sitting all day.”
4. Limit alcohol intake
Gina calls drinking to relax a “Band-aid solution” and research shows any more than one drink can disturb your sleep.
“We might have an extra glass of wine, watch a few shows at night or ‘comfort eat’ to relieve some of the stress from the day,” she explains. “Although those things might seem like they’re effective strategies at the time, they’re not helping us effectively unwind.”
Related: Is it time to rethink the amount of alcohol we drink?
Sometimes we’re mentally exhausted at the end of the day but we’re not actually physically exhausted
5. Leave work at work
This one might seem obvious, but so many of us tend to take the office home, leaving our work switch on ‘standby’ instead of turning it off – meaning we don’t effectively unwind. This can be even trickier to navigate if you do work from home.
“If you do have to take work home – which of course sometimes we do – just set really clear boundaries,” advises Gina. “I’d go into a quiet place, get the work done – even set time limits around it if possible – and then start that lovely routine of getting out of your workwear and turning off notifications.”
Related: Productivity and wellness tips for working at home
Looking for extra support?
Everyone is different and while these top tips will hopefully help, if you’re still struggling, there are plenty of resources out there to lend a hand. nib foundation partner, Lifeline, provide a Support Toolkit, which offers practical information and curated tools to help you with your mental health.
If you have concerns about your inability to switch off, or if you’ve noticed changes in the way you’re thinking or feeling, the best thing you can do is speak to a GP to get personalised advice. Book a telehealth consult with a GP to get advice quickly and conveniently.
For more information, check out our article 6 ways to get help for mental health – and you won’t have to pay a thing!
If you or someone you know needs help please call:
Lifeline 13 11 14
Beyond Blue 1300 22 4636
Kids Helpline 1800 55 1800
Please note: The tips throughout this article serve as broad information and should not replace any advice you have been given by your medical practitioner.
