How to prevent work stress infiltrating into home life
Recent statistics reveal a concerning trend:
One in five Australians have been absent from work in the past year due to stress, anxiety, depression, or other mental health issues.
As specialists at Rose Phoenix Health, we understand that work-related stress can permeate into your home life, affecting your emotional wellbeing and interactions with loved ones.
The Intrusion of Work Stress at Home
Work stress can infiltrate your home, causing you to be less present (as we explored in our blog 'Being Mindful at work, home or school'). Symptoms may include irritability, avoidance of interactions, shortened conversations, or a constant aura of negativity, thereby creating a stressful environment for everyone at home.
So, how can you contain work stress and prevent it from seeping into your personal life?
1. Cultivating a Healthy Work Environment
With the continual shift towards remote working, it has become increasingly challenging to separate our professional and personal lives. To protect your mental health and maintain work-life balance (discussed in our earlier blog 'Is your balance out of SHAPE?'), it's vital to establish firm boundaries. Here are some ways to achieve balance at work:
Adhering to strict start and finish times
Prioritising tasks daily
Learning to say 'no' if it compromises deadlines or productivity
Allocating time for all work tasks: deep thinking, operational tasks, meetings, etc.
Establishing a dedicated workspace (especially when working from home)
Taking regular breaks
Utilising the 'Stress Circuit Breaker' (SCB) when feeling overwhelmed or having difficulty focusing.
2. Adhering to an End-of-Day Routine
Just as being present at work is essential, a routine to wind down after work can help shift your focus to your personal life.
Try this routine:
Reflect on the top 3 accomplishments of the day
List the top 3 tasks for the next day
Switch off your computer and silence mobile alerts
Indulge in a 10-minute walk or commute home – utilise the 5.4.3.2.1 exercise (refer to our blog: 'Mindfulness at school, work and home’) as you leave and before you enter your home.
This routine doesn't have to be elaborate; its goal is to transition your mindset from work to relaxation, allowing you to be present for your family and friends.
3. Allocate Personal Time
It's a given that we juggle multiple roles in a day: employee, parent, volunteer, sibling, caregiver, and more. Just as you schedule your work, it's equally important to reserve time for relaxation and activities that bring you joy. Schedule time for self-care, friend gatherings, and your hobbies.
Those in relationships should also allocate couple-time, like a regular date night.
4. Seek Professional Help If Necessary
Sometimes, despite a healthy workspace, an end-of-day routine, and personal time - work stress can still seep into your personal life.
If work stress begins to impact your quality of life, relationships, or family dynamics, counselling could be the solution to steer you back on track.
At Rose Phoenix Health, we collaborate with families to offer interventions that promote harmonious relationships at home and work.
Feel free to connect with Valerie Judge at Rose Phoenix Health on 0478 129 135 to explore how we can best support you.