In recent times, working from home often does not imply shorter hours. Many experience longer workdays, approximately 49 minutes more, along with attending more meetings than before the pandemic. Regardless of whether you travel to work or have a home office, you might have found it challenging to disconnect from work even pre-pandemic.
Burnout is a global issue, recognized in the latest edition of the World Health Organization’s International Classification of Diseases as a syndrome. This occupational phenomenon is marked by exhaustion, cynicism, and negativity. If this resonates with you, it might be time to reflect on your habits. When was the last time you watched a movie or a show without checking your inbox? Do you often leave the house without your phone? Can you enjoy a meal or sit for an hour without engaging in work tasks?
Journalist Celeste Headlee discussed with New York City therapist Amelia Aldao strategies on working less and relaxing more. The key points from their conversation, summarized for clarity, include:
On the Isolation Epidemic
Many people, irrespective of their living situation, feel isolated. Whether living alone, with a partner, children, or extended family, isolation is increasingly problematic. The loneliness epidemic in America has been worsening, impacting anxiety, depression, and physical health.
Why We Feel Guilty When We Aren’t Working
Feelings of guilt can stem from internalized voices from family. While problematic, guilt can serve a purpose. High productivity expectations lead to guilt when they aren’t met. It signals that things aren’t as they should be. Combating guilt involves reframing your environment and resetting expectations. Proactive work can prevent guilt from arising, as it’s difficult to manage once it appears.
On Using Exposure Therapy to Address Compulsions
Accepting that not every task on your to-do list will be completed is essential. Prioritization and letting go are key. A concrete example involves shifting from maintaining an empty inbox to prioritizing clients and team members. Over time, sitting through the anxiety of unread emails became easier, a technique from cognitive behavioral therapy known as exposure. Engaging repeatedly with anxiety-inducing activities reduces their impact over time.
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