Lived Experience Forum

[Mn12]

I can't stop overthinking about work, even after hours I am thinking about my job and what I need to do the next day and that sinking feeling I am going to get fired although no one has spoken to me about this, how do you wind down and take your mind off work? 

[Shaz51]

hello and hugs @Mn12 

sending you understanding hugs as my husband who has bipolar 11 and other diagnosis finds it very hard to unwind 

have you got a coping box , hobbies that you like to help you xx

@greenpea, @Appleblossom , @eth , @Faith-and-Hope , @Maggie , @NatureLover , @frog , @Judi9877 , @jem80 , @Dadcaringalone , @BPDSurvivor 

[Maggie]

@Mn12  Welcome.

I have an overactive mind, and I find it hard to wind down. I don’t work now, but I still get caught in the whirlwind of my mind.

Are there things you enjoy ? Like listening to music. A shower. A tv program. I like to paint, it help me to focus and turn down the mind volume.

We have a few threads that might help.

The Community Garden 🙂 . Some lovely pics.

Dogs Rock 😆  if you like dogs

Something that made me smile today or helped me to breathe a little easier for a bit. 

Just some suggestions. Take care.

[BPDSurvivor]

Hey @Mn12 ,

Thank you for your post!

I work a pretty intense job. From the very beginning, I set my boundaries for work. I always said home is home. Home is NOT for work. I know things are a little different now with COVID and working from home, but I still believe boundaries make a difference.

Home should be a place of refuge. If you have family, it is for family time. When I was working from home, I made sure I was in a diffferent room to my bedroom so that as soon as work hours were complete, I shut up shop, including my brain (from work). When I was supposed to be working, it set a clear routine. For example, I didn't sleep in, nor crawl into bed during work hours. 

I have now returned to work onsite. At the end of the day, I leave my laptop and my things at work so that my mind automatically switches to 'relax' when I get home. If I do per chance do work at home, I set a few hours and that's that. 

This takes time to train your brain. I have always remembered: I WORK TO LIVE AND NOT LIVE TO WORK. 

If you are constantly on edge, it lowers work performance, reduces quality of sleep and can bring on anxiety and depression. Work-life balance is key.

I also end each day with a short 5-10minutes of guided meditation using the Smiling Mind app.

All the best,

BPDSurvivor

[frog]

It's hard @Mn12 

My psych suggested having some sort of transition routine/marker when I get home.

I like to get out of work clothes, have a cup of tea and catch up on home emails.

He suggested meditation or pausing in the car to think of things that went right/that I'm grateful for from work before I close the car door and move on to home. Have to say that although I like the idea I haven't managed to implement it yet.

@Shaz51 @Maggie @BPDSurvivor 

[Overwhelmed1ofm]

Have you tried meditation?  I suffer from anxiety and severe depression.  Meditation isn't as difficult as you think.  I also listen to 528Hz while meditating.  I personally have found peace in this.  I have also had sweet and comforting dreams while playing this.  It has also worked for many of my friends,  it's worth a try.  Hope this helps.  B3 blessed xx

[Maggie]

@Overwhelmed1ofm  Hi there. Welcome to the forums.

Its good to see you joining in. I hope to see you around.

[Kess55]

Hi @Mn12 

I can relate to this one! My anxiety kicks into overdrive at night - thinking about projects, work the next day, the giant 'to-do' list and can also relate to the feeling of 'they are going to get rid of me / fire me' even though there is no evidence to support that is going to happen! A couple of strategies I use:

1. I just shared in another post on Top tips for COVID anxiety something that I like to do in the evenings when my anxiety is highest is watch Bob Ross paint along tutorials. I find them really soothing and distracting.

2. If there is a lot of work stuff on my mind I will sometimes write a list of everything I am worrying about so I know it's there for me for the next day, and I don't have to keep it all in my head. 

3. I have a partner and talking to them about my work worries is sometimes helpful. Particularly getting a reality check on the 'I am going to get fired' unhelpful thoughts.

4. Mindfulness breathing awareness / grounding exercises right before bed. I use insight timer and this specific exercise, but there are loads of apps etc out there if you wanted to explore something that works for you. 

I hope you can find some strategies that work for you. Great that you have reached out to the forum for ideas.