Burnout and work · worksheet 100
Recovering isn’t just stopping: it is also switching off mentally from work. Research describes four ways of recovering. See which ones you are missing.
Before you start
- What it is for: To really recover after work, by switching off mentally.
- A few minutes each evening, for one or two weeks.
- Recovering from work isn’t only resting: it is also no longer thinking about it, doing something that relaxes you, learning something different and deciding for yourself what you do.
- An “end-of-day ritual” marks the boundary: closing the computer, changing your clothes, a short walk.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
If you think about work less in the evening and your tiredness the next day goes down, your ritual is working. Keep it.
If you find it hard
When working from home, create a boundary (putting the computer away, changing room, going for a walk). If you can’t switch off because of the workload, it is the workload that needs reviewing.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Help the person develop the four recovery experiences described by research: psychological detachment from work, relaxation, mastery activities (learning, taking on a challenge) and control over free time.
Difficulty switching off, thoughts about work in the evening, working from home, exhaustion. Duration: 15 min in session; follow-up over two weeks.
References
Sonnentag, S. & Fritz, C. (2007). The Recovery Experience Questionnaire: Development and validation of a measure for assessing recuperation and unwinding from work. Journal of Occupational Health Psychology, 12(3), 204-221.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
