Yahoo Finance Why psychological 'recovery' after work is so important
It’s easier than ever to keep in contact thanks to advancements in technology. But as many of us know, being communicable 24/7 means it’s also difficult to switch off. Only 45% of employees feel that they can disconnect from work, with the other 55% stating they feel pressured to respond to calls or check emails outside of working hours.
However, overworking can be costly for our health, both physically and mentally. And new research published in the Journal of Occupational and Organisational Psychology suggests that the recovery a person experiences after work may have a direct impact on their mood the next day.
The study, which was based on diary entries by 124 employees on 887 days, found that people who had higher quality recovery during the evening were more awake, calm and happy when they started work the next day.
However, people's wakefulness and calmness tended to decline during the workday — suggesting it’s important to engage in recovery on a daily basis.
Dr Elena Touroni, a consultant psychologist and co-founder of The Chelsea Psychology Clinic, explains that winding down after work aids mental recovery as it signals our brain and body to move from a high-alert state to one of relaxation.
“This reduces stress hormones and helps us physically and mentally recuperate after a busy day,” she says.
“Engaging in relaxing activities in the evenings can help ease tension, calm the mind, and prepare us for restorative sleep. This not only helps our mental recovery but also enhances our overall wellbeing, making us more resilient in both our personal and professional lives.”
Psychotherapist Katie McKenna, co-author of You’re Not the Problem, adds that the kind of work you do can increase your need for rest.
“Constant work, without breaks and adequate rest, can lead to burnout, especially if work involves cognitive tasks and high levels of concentration in stressful environments,” she says.
“We’re always expected to be ‘switched on’ and work feels no different. When the expectation is perpetual availability, one of the primary challenges in maintaining professional boundaries often stems from apprehension in saying no,” says McKenna.
“The hesitation is often rooted in concerns about potential conflict, the anticipation of judgement, the fear of rejection, and ultimately, the fear of potential exclusion and abandonment.”
How to switch off and recover after work
When you’re feeling under pressure to get things done, it can be difficult to put firm boundaries in place around work. It’s largely up to employers to ensure workers aren’t expected to log on after work, whether it is to check emails or reply to messages.
However, there are steps you can take to make it easier to switch off.
“Establish specific rules, like not checking work emails from bed or answering work calls past a certain time,” says Touroni.
“Communicating these boundaries can help manage expectations and lessen the pressure to be constantly available.”
And if you really can’t help checking your phone or laptop, put them in another room.
McKenna recommends turning off your phone in the evening and putting your out-of-office response on.
“After all, you can’t relax hearing the constant ‘ping’ of your work phone,” she says. “It’s not easy, in fact it may be extremely uncomfortable at first, but with practice and confidence you can start to reap the benefits of a better balance of work and life, and healthier work relationships.”
Replacing the habit of checking work emails or messages with alternative activities can help satisfy the urge to stay connected while also respecting your personal time.
“Remember, time off presents an opportunity to do things that nourish you and provide you with a sense of wellbeing,” explains Touroni. “Plan walks, online classes, buy a new book — anything you can think of that gives you an opportunity for some ‘me’ time.”
Watch: This is what checking email after work does to your brain
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