Stress is dangerous as it can wreak havoc in your life. It can negatively affect your body. It can cause muscle pain, headache, low libido, fatigue, sleep problems, and digestive problems. It also causes restlessness, anxiety, irritability, and depression. Stress can adversely alter your behavior — it can lead to angry outbursts, overeating, alcohol and drug abuse, social withdrawal, and weight changes. So, if you don’t stop bringing work stress home, you are at huge risk of damaging or even destroying your relationships.
Remember that bad moods are contagious. So, if you’re frustrated and angry when you get home, your spouse may also snap at you and before you know it, you’re in a big fight with your spouse for shallow and superficial reasons.
Here are some ways to stop bringing work stress home and keep your home life happy and stress-free.
How To Stop Taking Work Stress Home With You
1. Leave the stress and work-related frustration at the door
When you walk out of your office every day, make sure to leave your stress at the door. Leaving the office at the end of the day when you still have a lot of work to do can be tough. But bringing your stress home does not do you any good. You must make a conscious decision to leave your work-related thoughts at the door and stop bringing work stress home.
2. Release the negative work-related thoughts
Once you step out of your office, you must make a conscious decision to release your nagging work-related thoughts and focus on your family. Here’s what you should do when you notice that your thoughts are focused on work-related matters:
- Close your eyes and gently acknowledge these thoughts and say something like “I am starting to think about work.”
- Now, notice the feelings that are associated with these thoughts. Do you feel stressed, unhappy, angry, and/or frustrated whenever these thoughts come up? Take deep breaths as you identify these feelings.
- Take another deep breath and say, “I acknowledge these work-related thoughts and feelings, but I am releasing them now.” Imagine that you are placing these thoughts in an imaginary box, and then imagine that you are locking that box.
- Then, open your eyes and take another deep breath.
This relaxation response is a great way to stop bringing work stress home.
If you fail and still take work stress home with you, try this relaxation exercise to stop negative (and work related) thoughts.
3. Try some visualization techniques
Practicing a visualization technique is a great way to stop bringing work stress home. This technique is a form of meditation. It strengthens your power over your mind. It helps you relax and refuel after a long and tiring day at work. It also deepens your awareness of your feelings and thoughts.
Now, after you go out of the office, stay in your car or somewhere you can be alone for a while. Make yourself comfortable. Take a deep breath and then close your eyes. Imagine that you are on a beach and that you’re burying your toes in the sand. Imagine that you’re holding a freshly squeezed juice in your hand. Imagine that you are calm, relaxed, smiling, and happy.
Then envision a bright white light beaming through your head, taking away all your work-related thoughts.
Now, visualize that you are walking around the beach and assure yourself that you can go back to this place anytime you want. Say a little gratitude prayer and then open your eyes.
This exercise will help condition your mind to stop bringing work stress home.
Read more: Top 10 Benefits Of Positive Visualization
4. Take time to appreciate the little things on your way home
While you are driving or commuting on your way home, take your time to appreciate everything. Make your daily trips from work to home an opportunity to enjoy all the beauty around you. Take time to appreciate the trees, the people, and all the other beautiful things that you see on your way home. This strategy is a great way to stop bringing work stress home.
5. Have a mantra
Each time you feel like you’re bringing your work stress home again, say a mantra that will help ground you. You can make up your own mantra. You can say something like,
“Work is already consuming me and I will not allow my work stress to destroy my relationships.”
You can also say something like,
“My family is more important than my work. I can always find another job, but my family is irreplaceable.”
6. Do not entertain work-related matters when you’re at home
This is one of the most powerful ways to stop bringing work stress home. To avoid thinking about work when you’re at home, you must not entertain work-related matters outside of the office. Do not check your emails during weekends and do not take work-related calls when you’re already at home.
7. Learn to say no
You have a limit so if you want to keep stress at bay, you must respect your limits and learn to say no. You must remember that it is okay to say no. Saying no does not mean that you are not committed to your job. It just means that you prioritize more important things like your happiness, sanity, health, and family. Learn to prioritize your tasks and incorporate personal time into your daily schedule. Find time to do the things you love and focus on activities that you are truly passionate about.
The thing is, the more you say yes to tasks at work, the fuller your plate will be. And that will only cause you more stress and pressure in the office, which can cause you to bring work-related stress home.
8. Work hard, play hard
All work and no play can be harmful for you and the people around you. So, in order to stop bringing work stress home, you must maintain a healthy work-life balance. Exercise and hone your time management skills by making sure that you spend enough time for your family, your friends, and yourself. Do not let work consume you.