Switch Off To Switch On

When the 24/7 hustle and grind is celebrated, switching off is not “on trend”. Are you ready to be your own trendsetter? 👀👏

This informative piece is a little different from our usual layout. We are going to start with an exercise!

✍️ Exercise 1: Find out a piece of paper and a pen and write down your thoughts, attitudes, and feelings in response to the following questions and statements … ✍️ What is switching off? ✍️ Who switches off? ✍️ What should you switch off from? ✍️ How does this statement make you feel, “I deserve to switch off”? ✍️ Do you deserve to switch off? ✍️ What makes it difficult to switch off?

The reason we are starting with this exercise is that I want you to really give yourself some time to think about what switching off means to you. By doing this, you’re allowing yourself to think about why switching off is something you are not doing (unless you are already, then congratulations!). Then after reading this piece, I would like you to complete this exercise a second time and compare your results. These results do not need to be shared, they are just for you. They are something you can look back on in the future.

👉 What is Switching Off?🤔

Many of us are familiar with the scenario of one of the technological devices we own deciding to randomly stop working. Usually, at a time we really need to use it! Then we are told to “Turn it off, wait, then turn it back on again”. After following these instructions, more often than not, the technological device in question returns to normal and begins working once again.

This scenario is great for emphasising the importance of switching off. But, switching off is not just a technique to fix your smartphone. It is something that you can do for your own mind! Sometimes, we all just need to take a little time to unplug and switch off. Switching off is essentially switching off your brain and having a well-needed reset. So, you can function to the best of your ability, calm your anxious thoughts, and gain a new perspective✅.

From experience, I know that a lot of people find the concept of switching off difficult to get their heads around. Often asking me questions such as “What’s the point?” or making statements along the lines of “I have too much to do at work to be switching off!”. So, I thought for this informative piece we could address some of the common responses. In hope that by the end of this, you will be able to feel more comfortable and confident with the idea of switching off.

👉 What Can You Switch Off From?

I know a lot of people new to the idea of switching off can feel a little confused about what exactly they are meant to be switching off from. I have included a few examples to help clear it up …

💡You have had a stressful day at work, you’ve finished for the day and gotten home. But, you can’t stop thinking about the tasks you need to do the following day... Time to switch off! 💡You are trying to complete a task but no matter how you try and solve the problem in front of you, you just can’t seem to figure out an effective solution... Time to switch off! 💡You’re at home and you're messaging your friends online. But, you’re feeling overwhelmed and your social battery is running low... Time to switch off. 💡You’ve just gotten into bed and your mind is racing. You can’t fall asleep with all these whirring thoughts... Time to switch off!
👆There is no set time to switch off. You might switch off from work, for the whole evening. You may switch off for ten minutes from a task you’re struggling to complete, so you can return to it with a fresh set of eyes.

👉 Difficulties with Switching Off

Switching off can be really difficult for some people, and a piece of cake for others. With practice, it can be something you find easier, it just takes time and effort. There are some factors to consider that could be making switching off feel more difficult for you, so bare these in mind and, be kind to yourself...

🔴 When you are experiencing a lot of stress, it can feel really overwhelming and make it feel impossible to stop the thoughts and switch off. Stressful life experiences such as moving house, breaking up with a partner, grieving a loved one, and changing careers are all examples of events that can cause you to struggle with switching off. But, switching off can often really help you to re-focus and regulate your emotions. 🔴 Some common mental health disorders including anxiety, depression, obsessive-compulsive disorder, and attention deficit hyperactivity disorder, can make it increasingly difficult for you to feel you can switch off. But, switching off can sometimes help you to manage your symptoms. So stick with it! 🔴 If you use stimulating substances, it can make it more difficult for your brain to calm down and switch off. Some examples include caffeine which can be found in coffee, some chocolate, sweets, and pop. Illicit substances can also reduce your brain's ability to calm down, such as cocaine and amphetamines.

👉 Who Should Switch Off?

Everyone ✅.

👉 Do You Deserve To Switch Off? There is no other answer to this question than YES, you do deserve to switch off. But, that doesn’t make this any less of an important question to address. I know that many of you will feel like switching off is something that you have to earn and that you aren’t deserving of being able to switch off. From my experience, there are usually two main causes of this thought pattern… ❌ 1. People don’t feel they are worthy human beings. Because of this, they don’t feel like they should be switching off. Instead, they might feel their time is better spent doing something that will one day make them feel they are worthy human beings. ❌ 2. People feel like they have so much to do in the day and they shouldn't be taking the time to switch off until everything is done.

Let’s explore these a little further… In regards to bullet point 1. You are worthy. You deserve to switch off. It might feel uncomfortable to be told that. Your mind might try and tell you that this isn’t true. It is true. If you feel like switching off is just too much for you, that is ok, let the idea of starting to switch off sit with you for a while. Try and change your perception of switching off. It is not a luxury. It is something that can be good for your mental health. Just like, eating a healthy meal or getting your required amount of sleep. Switching off is important and you deserve to switch off ✅.

In regards to bullet point 2. Whenever I have addressed this concern in the past, I usually get to visibly see the other person's “Aha” moment. So, you don’t feel like you have time to switch off because you have so much to do? Ok, I understand that. But, what if I told you that if you did find the time to switch off then you would potentially be able to complete the other expectations of you to a higher standard and in a shorter amount of time? Switching off could help clear your head so you can think clearer, develop better solutions, create innovative ideas, and manage setbacks more efficiently✅.

👉 Is There Evidence Switching Off Works?

Yes, there is. Previous research using a multilevel analysis has shown that psychological detachment (switching off) from work was associated with low fatigue and positive mood. These findings suggest that psychological detachment from work is associated with positive well-being (Sonnentag and Bayer 2005).

An alternative longitudinal study (conducted over 12 months) has reported that psychological detachment from work is an important factor in helping to protect the well-being (e.g., emotional exhaustion and psychosomatic complaints) and work engagement of employees (Sonnentag et al. 2010).

👉 How Can Happio Help You?

Everyone will have their own preferred methods of switching off. Your mental-well being journey is all about discovering what works best for you. This can take some time, but it will be worth it in the long run. Here at Happio, we have some great resources that you can use to switch off…

✅ Unwind and Relax - Soundscapes 🎼 ✅ Breathing Practices 💨 ✅ Guided Meditations 🧘🏻‍♀️ ✅ Full Body Relaxation 😌 ✅ Calming Nature Escapes 🍃

✍️ Time to revisit exercise 1 and see if you have any differences in your understanding of switching off.

🤗 Remember, you are not alone! Happio is here to help you to UNPLUG and SWITCH OFF 🤗.