If you have a very stressful job, how do you switch off?

[NegativNancy]

Just that really. Won't list all the stresses I'm facing as I'm sure many of us are struggling at the moment.
I really struggle to switch off though. Most nights I chill on the sofa watching moronic videos on YouTube or unchallenging nonsense while sinking wine and waiting for my head to shut up. I really want to get out of this habit though for obvious reasons.
I just don't have any oomph or energy once I've got home and had dinner. Partner is kind, supportive and does more than his fair share of housework.
I'm struggling hugely with sleep also. I wake up at approximately 3:30am and instantly click onto work. I have work conversations in my dreams and often email myself in the night.
My holidays start in three weeks but not sure I can keep this up for that long.
Any tips for switching off much appreciated.

Stop drinking alcohol, magnesium glycinate, Epsom salt baths, good bedtime routine, and go part time.

Thank you @DustyLee123 I don't know what magnesium glycinage is but will look it up now. I agree, a better bedtime routine is essential. Part time not an option, sadly. I appreciate your response.

Agree stopping alcohol helps loads with sleep and general anxiety.

Yoga is how I switch off from work stress. I have to concentrate so hard on not falling over that everything else goes out of my mind. Anything else that requires you to focus/be in the now - learn a language on Duolingo, jigsaw puzzles, learn a new craft?

I forbid myself from thinking about work once I have finished work for the day and before I start the next.

Build in exercise in to your routine especially if you can get outside. Swimming is especially good as you can't think and count lengths so it clears your mind.

Read fiction for pure escapism and getting away from a screen.

Do nice things like go for a walk and look at the super moon tonight.

A craft would be nice. I have the time and the space and a little bit of extra cash I could put into it.
It's the over thinking I need to stop. Thank you @MegBusset

@GOODCAT exercise is massively lacking from my life and I would like to change that. DP isn't one for exercise but you wouldn't know it to look at him. His job is a lot more physically active than mine. There is a gym five mins from my house that we would both like to try out but sadly it's one of those gyms that seems like it's a front for a brothel or similar.

Running, yoga, swimming. When younger I used to smoke a bit of wacky backy and watch a comedy show or a music concert on TV, now I just watch without the smoking.

I have to distract myself to fully wind down. So I watch something on TV that I want to watch. I've found series such as Bones or Criminal minds really good for this as if I don't fully watch an episode if i can't switch off one evening it doesn't matter that much for continuity of the series. I also like to play Zelda. Or read either an actual book, the news or I find MN helps me.

In terms of helping stopping over thinking . I use my phone to write notes/reminders and set alarms for the following day during work. This helps me settle my mind that any tasks that need to be actioned will be.

Can you debrief with a colleague for 5 mins before leaving? I cycle to and from work and manage to have wound down by the time I get back most days. Alcohol defers the problem until 3am unfortunately

I have found diamond art really useful for this. I am also "always on" and partial to a bit too much vino. Despite my misgivings it's really helped me as I have to focus and it's repetitiveness seems to help me wind down.

I have a very busy job (though it isn’t as stressful as my previous career) and am not great at switching off. Something that has massively helped me is running. It sounds such a cliche but I wish I’d started doing it years ago. I literally feel the same relief from it as I did when I took citaloprsm in my previous stressful job. It’s a very good antidote to the overthinking.

Leave teaching!

I have a rule about not thinking about work at all after bedtime or at weekends.
Weekdays that's after about 9pm. Plus Friday 6pm - Monday 8am.

Plus bank holidays and any annual leave says.

That's sounds impossible but, honestly, the more you practice it the easier it gets. Don't just wait for the especially stressful times to do it. Practice it during the easier times when thinking about work is not stressful. You will then have the habit set when work is bringing you down.

Leaving teaching not an option, sadly. Took on a failing school and made a commitment to get it where it deserves to be. Just very difficult and the cutting of necessary services is absolutely destroying us.
Diamond art is a fab idea! Running is also but my body may well go into shock at that level of exertion....

Thank you @SoftAsABearsElbow you're quite right - the habit needs to be formed in the better times.

I always have something to look forward to at the weekend.

Brisk walks, getting outdoors

Long soaks in the bath

Wine

I’m not quite there yet. I sleep poorly and bring it home with me but I do yoga, swim and play golf. I also drink wine 🍷.

I play a meditation chapter for 20 minutes before sleep but wake up at 3am. Menopausal too.

I watch an hour of crap tv at 9 too before bed.

Diamond art is a great idea!

I find swimming really good for switching off and helping with sleep. You can get aquatic mp3 players so you can listen to music while you swim as well.

Exercise exercise exercise. Try C25K. D doesn’t matter how slow or fast you are - great programme and a good distraction and keeps you fit too. Also build in time for a well-being walk after work, no excuses.

So many hobbies, I'm quite ashamed at my own sloth. I have no excuses - no kids to stop me being productive, or other constraints. Exercise and a craft are the ways forward, I'm thinking.

I have a stressful job but I have been off for 8 weeks following emergency surgery, this has really made me evaluate and focus on what I enjoy, gardening, cooking and I'm hoping to eventually increase exercise as my body allows. Prior to this I would be up at 4.30am logging into work. There's nothing I can do about the job and I do actually like it but I have to look after myself, you can only do so much

Gym helps me massively. Doing weights in the gym means I need to really concentrate. It can take a while to stop the 3 million work thoughts racing around my mind but eventually the exercise (due to either the concentration needed for weights, or the endorphins that come from cardio) kicks in and I forget about work. It's basically mindfulness (for me at least). It takes discipline and at times I have to drag myself there hating every second but it's worth it in the end.

Sleep is harder (the exercise helps but my mind is too strong - I also have ADHD which makes the racing thoughts so much worse). I take JP Dream Sleep and an antihistamine (diphenhydramine 50mg) before bed. They make a huge difference to my sleep - prior to taking the, I woke up constantly. Now I sometimes sleep through and if I don't, I fall back asleep pretty quickly. After a lifetime of poor sleep, this is the best sleep I've ever got. I also use an app for hypnotherapy when I go to bed (or wake up).

I work really hard in gym class from 6pm every weekday evening when doing that I am entirely focused on what I am doing fitness wise and gets really hot and sweaty 🥵
also weekend mornings
is the only thing keeping me going right now

Switch off work phone/emails when you leave work. I find a podcast on the walk to my train helps to switch off, or a swim/yoga. I also sometimes go for a swim before work which seems to set me up for the day. Arts and crafts are relaxing but I struggle to do those on work days.