Work stress is a significant challenge for many franchisees and franchisor executives. I recently attended a workshop with Professor Sonnentag, a quietly spoken academic from Germany’s University of Mannheim, who has a genuine interest in helping people create a better life. Professor Sonnentag has found the most effective approach to managing a stressful job is to build in daily or weekly recovery habits as part of a regular routine.
And she has discovered the most effective recovery habit is “psychological detachment”, defined as being able to switch off and refrain from work related thoughts. This is because we often carry the emotional load from stressful work around with us, even when we’re not there.
Psychological detachment involves consciously shifting from a work mindset by using transition rituals at the end of the day such as changing clothes, closing down the computer or putting away the phone. Then doing an activity which is both enjoyable and mentally challenging.
This could be playing with your kids, gardening, cooking or a DIY hobby. If physical exercise is your thing, put your mind into it, don’t continue to watch or listen to work related material. I find playing my guitar a perfect way to get absorbed in something creative and enjoyable. By the way, transition rituals are especially useful if you’ve had a particularly negative day.
FOUR RECOVERY TIPS
Recovery periods can also be built into your work day:
- Have a proper break over lunch rather than eating at the computer.
- Go for a walk in a natural environment a few times a day.
- Create a work-free space where you can hang out or play.
- Short 15 minute power naps are also a great way to recharge.
DON’T TAKE BUSINESS TO BED
Good quality sleep is important for recovery. In particular don’t go to sleep with stressful, work related thoughts on your mind. The thoughts we take to bed with us are the best predictor of how we will feel in the morning, and how we wake up sets the tone for the rest of the day.
For this reason working on the computer or doing emails last thing at night is not recommended. Neither is talking business in bed. Instead do some positive reflection on what aspects of the day you felt good about.
A proven technique to get a better night’s sleep is to ask yourself or your partner “What went well today and why?”
So make it your business to have regular daily and weekly recovery breaks.
Greg Nathan is a psychologist, the founder of Franchise Relationships Institute, public speaker and author of Profitable Partnerships