How to switch off after a bad day at work

[Sequinshurt]

I'm going through an anxiety spiral at the minute, panicky feelings, intrusive thoughts, going over and over conversations, reliving my work day when I'm at home and generally overthinking. This isn't new by any means and over the years and with CBT I've got slightly better at keeping on top of things.

The last while at work has been awful. Ongoing Covid pressures that seem to grow daily (NHS), on top of dealing with all the usual day to days issues and workload has left me feeling so worried and anxious. I'm at home now with DH and DCs but can't switch off. I'm running a meeting that happened earlier through my head on a loop and my usual distractions aren't helping at all.

I know this isn't just me and we are all navigating horible times. Any ideas for helping me switch off and stop thinking are welcome!

A hot steamy bath always clears my mind. Oh also going for a brisk walk or a run.

Hope you feel better

I find a hot bath with a book and a cup of tea helps.
The bath relaxes your physically, the heat helps release any tension knots. If you're like me it'll be neck and upper back, so lay back and submerge up to your shoulders if you can.
If you have a book that totally steals your attention, you will get lost in it. Do you have a go to book that you read when you're in a funk? Just something that gets you reading again after while of not? Generally I find a book that I know I have enjoyed pulls me in better as I get excited about what's coming.

Even if it gets you out of the mental space you're in right now for the time you're doing it, it'll help.

Distraction- anything you enjoy that distracts you and changes what you’re thinking about is good for your mental and physical health.

OP I work in a completely different industry but I feel the same way as you.

It is so bad that even if I do manage to sleep, I either dream about the meetings/conversations etc. Or I wake up in the night stressing over the smallest of things.

I have no advice. I've tried the run and then hot Bath and that works momentarily but not long term.

Actually something in the past did help - I used to write things down, so I might try that again. Perhaps the mind is replaying things so as not to forgot, so if it it gets written down, then the mind "allows" itself to stop thinking about it. Would that work for you?

I hope you find a solution.

I’ve been really anxious at times this last couple of weeks and have started colouring. I’d bought an adult colouring book ages ago but not really used it. I decided to give it a try again and found it really helped me relax. Got to concentrate enough to do it but not so much that it’s mentally taxing. I noticed my breathing really slows down too.

A couple of times I’ve put classic FM on and listened to that through headphones at the same time.

Neither are my usual thing but really helped me relax when feeling incredibly anxious.

Hot shower
Clean PJs
Clean bedding
90s trance music
A good book
Camomile tea or small glass of wine if it's the weekend

Walk the dog in the fresh air (even in the dark I love the cold air on my face), hot bath with a scented candle, glass of sweet wine and random 90’s playlist on.

DH does exercise - it very much helps him and also if you have horrid thoughts - just breathe - the meeting happened today - all ok - it will be there tomorrow but just think - job done today - leave it until tomorrow - there is nothing you can do , whilst in bed , trying to get a decent night's sleep . The sky has not fallen in.

You can google intrusive thoughts - they are not very uncommon

On a more prosaic note when I was at work - whilst I was at home I would write a list for things for tomorrow - so not for this evening - it seemed to be able to put those things off for not current worrying. It helped me. Can't say it will you - but worth a try.

All best @Sequinshurt

Shakti mat with 10 minute meditation on the Calm app, really really unbelievably helps me

Depends on your interests and if you have time to 'check out' of family life for an hour or two.

my go to list is

An engrossing book.
Playing computer games or phone app games sort of stuff.
Scrolling many MN threads especially classics.

Anything basically to distract your brain from the loop of thoughts.

Thank you all so much, some great ideas and suggestions here so I am taking notes! I'm going to try meditation before bed and hopefully that will help. I tend to dream about work too (@PoochiePlush are you me in an alternate life where I escaped the NHS?!) so anything that sets me up for a good nights sleep would be ideal

Thanks

I've found with traumatic situations at work (midwife) that writing a reflective piece really helps. So initially I write down as much detail as I can remember, then what I felt I did wrong/could have done better, then what I did well. It really helps my brain to then be able to put it in a box. Maybe in your situation having a bit of a diary where you splurge all the crap bits which you keep thinking about would help?

I have also tried crafty things like crotchet and quilting, and playing cards or jigsaws helpful distractions too.

I had this for years and years, v stressful job in the veterinary sector. Was put on sertraline for post natal anxiety and it had a hugely beneficial side effect of helping me with work related issues. For the first time in over a decade I now enjoy rather than dread my job and find it much easier to leave my worries at work. Might be worth a chat to your gp?

Is there an nhs employee support line OP? I had a terrible work meeting recently and calling my industry support line (run by a charity) really helped me to get things off my chest. They offered a supportive listening ear with a background knowledge of the particular pressures of the job.

I found it stopped me replaying events and helped me move on.

I also swear by classical music and lavender or calming scent - really allows me to switch off before bed.

Glass of wine and funny tiktok videos