To not know how to switch off from work?

[HintBean]

I've started a new role recently. It's mentally quite demanding but not stressful. I'm not in a senior role but I am finding it quite difficult to switch off from work. I don't take work home and have deliberately not our work email on my phone. But I find myself still thinking about work after work and whilst waking up once or twice at night. How do I switch off? Is this not normal?

YANBU. I have this a bit as well when work is particularly stressful or somethings happening.
I do the same as you - try not to check emails etc. after hours, but still I find myself waking up in the early hours mulling over stuff.

Hopefully someone will come with good suggestions on how to stop doing it.

@rookiemere thanks. I'm hoping someone will have some good ideas.

I used to stop for run or swim on my way home. Unfortunately I don’t have time to do this now that I have dc to pick up. Youngest is 6, I still miss it.

Have a notebook and if it wakes you up in the night write it down so that you have parked it?

I used to go to the gym on the way home but now I need to pick kids up, once they are in bed I do short yoga sessions from YouTube and it re-sets my head somehow.

I get this if I'm stressed, I sometimes end up dreaming about it too .. it's like my brain trying to figure out the answer or work through it.
I've never really managed to get a lid on it so would be interested to hear suggestions too.

Marking place for advice too. Having a notebook bedside wouldn't help for me. I'd still be thinking about it (plus I'd have to put the light on).

The only thing that partly works is to keep telling myself there's nothing I can do at X am and I'm no use to my team if I'm too tired to function.

I definitely find exercise helps, if you can find time for it.

When I'm finding it particularly stressful or particularly difficult to switch off, I use Mindspace. It's an app that does guided meditations. I'm rubbish at not thinking but having someone talk me through a 10kin meditation really helps!

@FadingSomewhereInHollywood

The app sounds like a good idea. Is it this one? www.mindspace.org.uk/mobile-app/

HintBean - sorry had a bit of a mind blank there - it's actually called Headspace - here's a link! https://www.headspace.com

I subscribe because I genuinely find it useful but their free ones are good too! Hope you find it useful

I don't know the answer either but I find taking a complete break a couple of times a year really helps. Since I started my current role I now choose total relaxation all inclusive type holidays whereas in the past my holidays were more likely to be camping / trekking adventures. I used to be a bit dismissive of package holidays but I get it now.

As for the day to day I don't know the answer. I go running a lot but it doesn't make any difference to my work stress.

I don't find exercise helps sometimes - particularly if it's very vigorous exercise or heavy ( for me) lifting. I do find that doing the metafit class with friends that I know, or going for a long walk with my friend who actually listens to my issues and gives me some helpful work related advice helps a bit.

I find my job mentally demanding and stressful, and I struggle with switching off too. I haven't come up with any perfect methods, but I rotate a combination of the ones below, and it seems to work.....until it doesn't and I try different combinations!

1. the Headspace meditation app. I do 10 mins morning and night. It takes awhile to 'kick in' but after a week or do I find it's easier to put problems in a mental box, or keep them at arms length
2. exercise. A brisk walk by myself for at least 20 mins (apparently this is how long it takes for the endorphins to kick in!) or a walk with a friend where I can just talk out what is on my mind. Not trying to solve it - just getting it out
3. Stopping by my Mum's for a cup of tea on the way home from work. I say 'this is separating the work day from the home day' and I try and get really involved in her conversation/life and not mention work at all. Reminds me there is more than work problems!
4. book a long weekend. Sometimes weekends aren't enough to unwind, so an extra day to myself (even though it uses up holiday leave) feels like luxury. I book a massage, or even just stay at home with a good book, some soup on the stove and the rest of the family out at their normal day
5. writing a list of work problems/thoughts as soon as I get home. Gets them out of my head, but there to pick up the next day.

I find if I do nothing and brood or let the thoughts swirl, it makes it worse.

I hope some of these work for you....and I'd love to hear other people's ideas

It will stop as you get settled in- a new job can be quite mentally taxing

Another vote for the Headspace app here! I downloaded it a couple of days ago and have started listening to the stress package. I'm also in a new job so in a similar situation, feeling a bit stressed with trying to get everything done well, quickly (in and around all the work Christmas events) as well as managing people with varying ego levels.

I listened to one just before going to sleep and another on the train to work yesterday, and arrived to work fairly chilled and happy! I'm not sure if it had anything to do with the app but I was stressed when I got on the train and not stressed when I got off! :) Am interested to see if I'll manage to stick to this longer term.

Also magnesium (a type specifically for stress) really helps.