When work is stressful it’s natural to obsess, overthink or over-process. But so much rumination can actually result in more stress. And this can create a doom loop, leading to even more overthinking. But it’s possible to stop thinking about work and put your thoughts on a more positive path.
You’re wise to manage your stress, because stress is rising all the time. You’re also smart to manage your thinking, because it has a huge impact on your overall wellbeing. What you give focus to tends to consume your energy. As Epictetus said, “You become what you give your attention to.”
In addition, the words you use and the way you think about things can impact on your belief system. This is referred to as linguistic determinism, and it’s a reminder that managing your thoughts is one of the primary ways to positively affect your beliefs and behaviors.
How to Stop Thinking About Work
So how can you manage your thinking and reduce the amount of time you spend processing or obsessing about work?
First, you can adjust your thinking.
1. Give Yourself Permission to Reflect
It’s healthy to consider your day and identify ways you can improve. We all have an instinct to matter. We want to do a good job and generate credibility. In addition, it’s natural to get a sense of identity from your job. Of course, your identity is also based on your roles with your family, friends and community as well, but caring about the work you do is also constructive. All this is to say that it’s natural to continue to think about work beyond the boundaries of your day.
Manage your thinking by giving yourself permission to think about work outside of your working hours. You might reflect during your commute home or ponder a problem while you’re walking your dog. This thinking process is okay and can be helpful in advancing your ideas about a challenge you’re facing.
2. Focus on Responsibility and Take Action
Another great way to adjust your thinking is to be sure you’re not just ruminating about a problem, but figuring out how to take action and improve things.
If you’re just processing what’s wrong, what’s not working or things that are out of your control, it can be disempowering and depressing. But if you can shift your thinking to focus on ways you can take action, you’ll get a big payoff in your wellbeing.
Consider the role you play in the issue that’s bothering you. If you have a conflict with your colleague, in what ways can you empathize with them, reach out or talk things through? If you feel over your head on a project, in what ways can you build your skills or find someone who can give you coaching or advice? If your efforts failed, in what ways can you improve your approach for the next time?
Manage your thinking by determining the role you play. Focus on how you can empower yourself to take responsibility to improve the situation or solve the problem. All of these will contribute to positive wellbeing, because they can restore your sense of perspective and control.
Another brilliant way to stop thinking about work is to limit your thinking.
3. Create Boundaries
You can also reduce overthinking by setting and protecting your boundaries. It’s hard to stop thinking about work if you’re always on or always checking in.
Let colleagues know how you prefer to be contacted. Some people are comfortable with texts, while others prefer email they can choose to check or not. Let others know your communication protocols.
But also ensure you’re taking personal responsibility for how much you check in. Turn off notifications. Set limits for yourself on when you’ll look at your messages. Also be flexible. If you’re in the middle of a huge project, others may need you to be especially responsive, but overall, you can take ownership to make decisions about when you’re checking in.
Manage your thinking by reducing your exposure to work-related content, so you’re not unintentionally driving a pattern of over-involvement or over-processing.
4. Establish Routines
Another super-effective way to reduce the time you spend thinking about work is to establish routines that help you disconnect. These are especially effective because they cue your brain that you’re transitioning to something different.
For example, you can listen to your favorite music (with the volume up!) during your commute home, or stop at the fitness club to work our on the way home. You can take a shower or change clothes immediately after getting home. You can also make time to play with your child when you walk in the door. Even drinking a large glass of water can remind you to turn off the work-thoughts and liberate yourself to focus on everything else.
Manage your thinking by creating routines to disconnect and cue yourself that it’s time to stop thinking about work.
Another way you can stop thinking about work is to change the content of your thoughts and to get active.
5. Think About Other Topics
Sometimes it can be tough to stop doing something or thinking about something. Neurologically, we are better at replacing the thoughts we want to stop with other thoughts we can focus on instead.
You can choose to give your attention to other topics. Perhaps you want to build your knowledge of investing or managing your finances. Or maybe you want to consider your parenting style or how you’re creating the conditions for a positive family life. Or maybe there’s a community project that you can put your thoughts and energy into.
Manage your thinking by filling your mind with non-work topics that you’re passionate about, that interest you and that you feel are important. With this strategy, you’ll occupy your brain’s capacity with new thoughts and areas of focus.
6. Get Active
Another surefire way to reduce the time you spend thinking about work is to get active. Spend time on a hobby that requires your attention and energy. Go for a walk and listen to an audio book. Work in your garden. Go cycling. Play pickle ball.
You can also get away from overthinking about your work by investing in social time. Go out for coffee with a friend, ask questions, listen to how they’re doing and offer support.
In addition, you can invest in your community based on the many reasons to volunteer. Donate your time with your local organization packing sack suppers for kids that face food insecurity, drive for meals on wheels or take your dog to the airport to greet veterans who are returning home. Contributing your talents and providing for others is a great way to get out of your own head and expand your perspectives.
Manage your thinking by filling your time with activities, socializing or volunteering.
7. Try Techniques
You can also manage your thinking with tried and true techniques that help mental health, wellbeing and the quality of your thinking.
Spend time in nature. There are multiple studies that show the power of nature and its beneficial effects. One, in particular, published in People and Nature finds that spending time in nature changes your perception of time. You are more likely to flow between thoughts of the past, the present and the future, and reduce the likelihood of obsessing about the past or worrying too much about the future. You also tend to perceive that you have more time, when you spend time outdoors.
You can also do deep breathing or meditation. Doing a cold plunge has also been shown to reduce stress and clarify your thinking. There is also evidence that spending time with pets can reduce stress. And if you love to take a weekend nap, that is also proven to be beneficial, based on research published in Sleep Health. In fact, napping can improve cognitive function and brain volume. And napping boosts health, happiness and performance.
Manage your thinking by employing techniques that can help you de-stress and improve your opportunities for focus.
Change Your Thinking
There is an old saying, “Change your thinking, change your life,” and it’s apt. Spending some time thinking about work and taking responsibility is healthy and empowering, but you don’t want to overdo it. Manage where you place your focus and attention, and you’ll surely enhance your wellbeing and happiness.
Courtesy: Forbes
Bd-pratidin English/Lutful Hoque
