In today’s busy world, the culture of work has shifted to become more and more demanding. You may find yourself taking on an additional workload after hours, and continuously thinking about work even when on break or vacation. Sometimes this can mean overusing your body’s energy capacity and reluctantly sacrificing things that are important to you. Work-related stress can impact all areas of your life, including social relationships, physical and mental health, and spiritual well-being. Eventually, continued stress at work will cause a decline in work performance, adding to a negative cycle of pressure and pain. Your body might require an “off switch” to all the stress and noise of the world, but your brain can’t yet figure out how to repress these anxious thoughts from coming back even when you need it most.

Psychological detachment from stressors is necessary for mental recovery and well-being. This is true for all stressors, not just work-related responsibilities. Detachment requires taking the necessary time off during work breaks by separating yourself from all work-related matters. It requires control and mastery to achieve but has very beneficial outcomes in both work and personal life. Psychological detachment is much like meditation in the sense that it allows you to disengage from the events of life and to focus on sensations, feelings, and the bigger picture, putting the complications of the workplace into perspective.

From “On” to “Off”

In order to settle these work-related stressors, first you must come to an understanding and appreciation that it is alright to take a break. You are your own toughest critic, and you are setting unrealistic expectations for yourself if you think you should be “on” all the time. Take some time to step back and relax, breathe, and take in the moment. Spend time with friends and family, enjoy your favorite hobbies, or even just sit down and take a few minutes to rest by yourself. All are good options of self-care that are very necessary to be the most successful.

“I can’t” to “I can”

If you find it difficult to take a whole night off, start with small breaks. Even a coffee break or a walk around can be a source of emotional release. When stressed, the brain releases neurotransmitters that generate an immune response, which can lead to chronic strain. The time you spend removing yourself from stressors allows the brain to reset and calm its cortisol production, and for the body to heal from the strain it has endured. This routine prevents burnout and allows for restoration. Work will become more efficient and productive when in a better headspace, and you will feel calmer overall, making it easier to cooperate with coworkers and complete tasks.

Once seeing the benefits that time “off” can give, you will be more comfortable with the idea of taking some time for yourself and it will become easier to allow yourself to rest when needed in your daily life.

References

  • Kahn, W. A. (1990). Psychological Conditions of Personal Engagement and Disengagement at Work. The Academy of Management Journal, 33(4), 692–724. https://doi.org/10.2307/ 256287
  • Sonnentag, S., & Fritz, C. (2015). Recovery from job stress: The stressor-detachment model as an integrative framework. Journal of Organizational Behavior, 36(S1), S72–S103. https://www.jstor.org/stable/ 26610962
  • Stroebaek, P. S. (2013). Let’s Have a Cup of Coffee! Coffee and Coping Communities at Work. Symbolic Interaction, 36(4), 381–397. http://www.jstor.org/stable/ symbinte.36.4.381

BH-0027 RevA