How not to worry about work all the time – 06/08/2023 – Balance

When I wake up at night, I try every mental trick to avoid thinking about my work. Because if my thoughts wander to anything related to work, I’ll stay awake for hours, “ruminating” ideas. A recent study found that work-related rumination is one of the strongest predictors of fatigue and burnout.

I asked Guy Winch, therapist and author of “Emotional First Aid” [Pronto-socorro emocional], what are your best strategies for turning those thoughts off. See the expert’s answers below.

KEEP A JOURNAL

Dr. Winch suggests that his patients keep a “rumination journal” to record the hours they spend brooding over work issues each week. He said his patients ruminate 10 to 20 hours a week. It’s helpful to think of these hours as overtime — which you’re not getting paid for — he said.

ERECT PROTECTIONS

Draw a clear line when your work day is over and make sure you stick to it. Ritualize going home from work by changing clothes, putting on music, or going for a walk. Doing so not only sets a psychological boundary, it can also make us more likely to use that time to rest or connect with people in real life.

TURN RUMINATIVE THOUGHTS INTO PRODUCTIVE

There is evidence that ruminating about work during leisure time can affect our emotional well-being, but thinking of creative solutions to problems does not. So when you’re thinking, ask yourself, “Is there anything I can do about this situation?” Frame specific concerns as problems to be solved, Dr. Winch said.

LEARN THE DIFFERENCE BETWEEN DISCONNECTING AND RECHARGING

Unplugging at the end of the day won’t stop the rumination, but recharging will, Dr. Winch said. A recharging activity, he added, “leaves you feeling mentally energized and pleased with yourself for doing it.” This can include activities such as exercise, crafts or meditation.

DISTRACT YOURSELF

Distraction techniques can break the cycle of rumination. If you can’t find a way to solve a problem, Dr. Winch suggests doing something that requires focus, like a crossword puzzle or a word game. Or, if it’s the middle of the night, try a memory exercise, like remembering the names of your kindergarten teachers, if you can.