Many Australians struggle to switch off from working at home

Australians are being urged to ignore business calls and emails over the Christmas break, as many struggle to unplug themselves from their devices and home offices.

Australians are being urged to ignore business calls and emails over the Christmas break, as many struggle to unplug themselves from their devices and home offices.

The pandemic has brought with it a number of challenges, with the lines between work and personal life becoming blurred. Now it’s time to reclaim our homes as a haven for the good times.

New research from Allianz Australia reveals 89 per cent of Aussies are “over this year” and are ready for the summer break, yet 41 per cent won’t be able to switch off as their home has turned into their home office.

Many Australians are struggling to find a balance between work and personal life.

Meanwhile 71 per cent openly admit they are not making the conscious effort to pack down their desks or turn off their notifications (61 per cent) – making it near impossible to log off.

It’s left nearly three-quarters stressed out about the upcoming holidays.

“At Allianz, we are encouraging Australians to use this holiday season to reclaim their homes by creating mentally healthy working spaces,” Allianz Australia’s Julie Mitchell says.

“Among reconnecting with family and friends, and getting some much needed down time after the year that was, it’s also essential to prioritise reflection and looking to how we can start the New Year in the best place possible. And with most Australians continuing to work from home, our home offices are a perfect place to start.”

Human behaviour and performance specialist Christian Boucousis says: “Some people who have spent an extended time working from home are suffering from chronic burnout.

“In many ways they are working in a way that we were never designed to do. This has led to a loss of motivation and inspiration. In the more serious cases it has impacted our health, leaving us feeling fatigued with a lack of patience for family and friends.”

As offices and businesses prepare to close for the holiday period, there are easy steps to switch off and take a well-deserved break. Here, experts provide their top tips.

Clinical psychologist Jaimie Bloch. Picture: Tim Hunter.

BREAK AWAY FROM WORK

Packing up your home office, disconnecting work-related apps and letting the phone ring are key to switching off and resting this season.

Boucousis recommends creating zones in the house where there is no work talk, no devices and no office clutter.

“Unplug yourself and keep away from electronic devices, regardless of the temptation to pick them up after work,” he says.

Clinical psychologist Jaimie Bloch urges people to relocate their home office.

“Create spatial boundaries for your home office, which means finding a space to relocate to that you feel you can separate easily from while you’re on a break,” she says.

“Keep your equipment in a safe part of your home and out of sight during the break.

“After a year of being glued to our screens, it is important that we take a break from extended periods of screen time and mentally separate ourselves from work by turning off work-related devices and notifications.”

CREATE A NEW ROUTINE

Make the most of your break and schedule outdoor activities or catch up with friends.

“Yoga or meditation allows you to develop the deep ‘slow’ thinking parts of your brain that you need to slow your brain down,” Boucousis says. “Hobbies are a great way to reverse the stress hormones and release feel-good chemicals.”

Bloch says to implement a holiday routine.

“Start your day or exercise at a similar time of the day and week as you would when you are at work. This will help ensure that when you do go back to your regular work routine, not much readjustment is required,” she says.

Jessica Evans, 26. Picture: Tim Carrafa

CONFESSIONS OF A WORKAHOLIC

Jessica Evans, 26, found it difficult to switch off in the beginning of Victoria’s lockdown.

“There was no real distinction between my work and home spaces and I found myself closing my laptop later and later,” Evans says.

“When I did finally close my laptop my brain was still in work mode and I would even find it difficult to sleep.”

Evans quickly set boundaries which included keeping her laptop in the office, turning off mobile notifications after 6pm and not eating lunch at her desk.

“I will definitely turn off all work notifications and remove work apps from my phone over the break,” she says.

“We’re keeping our festive plans open. We will probably be catching up on a long list of movies, TV shows or books, spend some quality time with friends and family, throw in a road trip or two, and spend a lot of time at the beach. The goal is to relax.”

HOW TO TAKE TIME OUT

Bloch provides her tips to switching off.

● Set expectations: Before heading off on a break, chat with your team on expectations around work and communication during the holiday period. It’s important to understand what works for everyone and who may be available if and when required.

● Consider ways to consciously switch off: While it sounds simple, switching off and relaxing can be hard. Throughout the break, try to implement time within your day that is dedicated to switching off. This can look like technology-free mornings or no-phone zones when with the children, going on long walks or practising meditation or yoga.

● Reflect on the past year: Spending time looking back at the year that was and developing some flexible goals for the year to come around your health, mental wellbeing and values is a great way to set yourself up for success. Whether it’s dedicating more time to your emotional and mental wellbeing through morning walks or daily self-care during the work day, creating a flexible plan that is adaptable will help you feel prepared and relaxed moving into the new year.