So how do you leave work at work?

[colditz]

I have a new role and have major issues leaving my mind there. I lterally cannot stop thinking about it from the mmoent I wake until the moment I fall into a fitful sleep. It continues at the weekend too

I don't know how to handle this at all. I'd really appreciate some advice, if anyone has some for me.

First off, talk to someone (at work or home) about how you're feeling, do you have a line management structure or supervision?

Praticising some mindfulness exercises can help (headspace app is a good start, or the anxiety podcast on the NHS website), but the first step truly is recognising that youve got a problem that needs managing, just like any other.

Hope you feel better soon,

I had this problem until I made myself sit down at the end of every day before I left work and empty my head onto a piece of A3 paper. Not a to-do list as such, more just a "brain vomit". Then the next day I'd use that to make my to-do list for the day.

Reflection helps me. I used to do a written reflective cycle at the end of most days (just on email but occasionally handwritten which was more effective, i think the processing is different.)

A to do list if relevant before leaving.

Exercise very soon after getting home - something intense like a team sport or difficult class.

Choral singing. Seriously.

Turning your phone off all weekend.
Doing something you have been putting off in the home.
Not looking at the clock at all.
Meet a fun friend.
Going out for a long walk with someone.
These are all practical things that you may think Won’t work but I did this last weekend it worked for me. Xxx

Exactly the same as @wherehavealltheflowersgone

I keep a list of 'stuff' going every day so when I leave, I know I don't have to think about it again until the next day as everything I need to do or idea I've had is written down waiting for me much easier to switch off.

I try to ‘clear the decks’ at work every evening to the extent that is possible ie keep up with phone calls, emails and notes.

If I am stressed or worried about something I mention it to a colleaugue before leaving (and leave it with them!)

If I notice myself thinking about work out of work hours I consciously shift my attention to something related to me.

Exercise is great too.

Wherehave has dealt with it brilliantly.

Writing down your worries makes you feel like you've dealt with them.

Write down what needs doing and what you're worried about.
When you go back to it you'll realise they may not be that enormous.

If you continue to think about it at home then rewrite the list and make pointers or list of what you need to do.

Please practice mindfulness. It rejigs your thoughts. It's odd how it works but you need to buy into the idea.

Walk , nice brisk walk. Get yourself moving. If you can't get out bounce on the kids trampoline if they have one. Jog on the spot , dance to music Get the endorphins going. It helps loads.