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Unnecessary thoughts
Tight work schedule and delivering results are part of life. However, what could be the techniques not to carry office at home and continue bothered about office even at home. One aspect noted that people who are not so serious and not try perfection at work, are relatively better involved with family. One issue is our job is not 10 am to 5 pm job. In case of emergency in factory calls and WhatsApp messages do come at any point of time including night.
Please suggest techniques to be really at home and not to behave like I'm always there in factory.
Regards.
Answers (7)
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Hello, thank you for sharing your concern.
Bringing work stress home is common in high-responsibility roles, but managing mental boundaries is key. People who appear less perfectionist often benefit from emotional detachment strategies. You don’t need to be less responsible—just more mindful about switching roles from "factory head" to "family member" once at home.
#WorkLifeBalance #MindfulLiving #DrJigneshAhir #StressManagement #MentalHealthForProfessionals
Next Steps
1. Create a symbolic ritual to end work each day – e.g., a 5-minute reflection, quick walk, or closing diary.
2. Set boundaries for non-emergency WhatsApp replies (e.g., 2 specific time slots only).
3. Practice 5-minute grounding once you enter home (deep breathing, shower, light music).
4. Use mental affirmations: “I am at home now, not at work. This time is for my peace and people.”
5. Begin Cognitive Behavioral Coaching to manage overthinking and perfectionism mindset
Health Tips
Avoid using the same physical space at home for work and relaxation.
Take short mindfulness breaks even during shift hours.
Talk to family openly and let them help you anchor to the present moment.
If mental exhaustion persists, consider brief therapy sessions to prevent burnout.
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🧠 My Opinion:
This is a classic presentation of work-life boundary blurring, which is very common in high-responsibility roles, especially in leadership and factory operations. The persistent mental engagement with work even during personal time is a sign of cognitive overactivation, often rooted in perfectionism, hyper-responsibility, or workplace anxiety.
What you're describing is not abnormal—but over time, it can lead to chronic stress, emotional burnout, and poor family bonding, unless proactively managed.
Next Steps
🩺 Next Steps (What should the patient do next?)
Try implementing these evidence-based psychological strategies:
1. Cognitive Compartmentalization
Tell yourself: "Work is not home; home is not work."
Use a symbolic boundary (like changing clothes, a short walk, or a transition song) when shifting from work to home mode.
2. Scheduled Decompression Time
Take 10–15 minutes after work to unwind intentionally—listen to music, deep breathing, or simply sit silently before engaging with family.
3. Digital Hygiene
Use features like “Mute Notifications,” “Auto-Replies,” or “Work Focus” mode on your phone after a fixed hour.
Create a WhatsApp emergency-only group for factory alerts, and silence the rest.
4. Perfection Detox
Replace "everything must be perfect" with "done is better than perfect".
Delegate where possible, and practice trusting your team with minor decisions.
5. Mindfulness Anchoring
When at home, use 5-4-3-2-1 grounding technique or simply focus on the moment: sights, smells, sounds—this helps bring your mind back from factory worries.
Health Tips
💡 Helpful Tips / Word of Caution
Workaholism can feel productive but is emotionally expensive over time.
If intrusive thoughts or guilt about work persist, consult a psychotherapist for cognitive restructuring techniques.
Remember: being present at home is not just physical—emotional presence matters more to loved ones.
---
📍 Dr Shivam Bhandari Jain — Consultant Psychiatrist
🏥 Health 4 U Clinic, 249 Gufa Mandir Road, Near First Step School, Jain Nagar, Nayapura, Lalghati, Bhopal
🕕 Clinic Timings: Monday to Saturday, 6 PM – 8 PM
📲 Instagram: @mentalhealth.4you
⭐ Google us: Search Dr Shivam Bhandari Jain on Google for location & reviews.
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Please seek a psychiatrist near you.
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Hey
It’s true that tight schedules and delivering results are part of life, but so is learning to leave work at work. It can feel harder when your job doesn’t end at 5 PM and urgent calls come even at night, making it feel like you’re always in the factory, even when you’re at home. But to truly be present with your family, it helps to set a small ritual to mark the end of your workday, like changing clothes or taking a short walk, to tell your mind that work is over for now. When thoughts about work come up at home, gently remind yourself that you’re allowed to rest and be present, and that work can wait unless it is truly urgent. You don’t have to chase constant perfection to be good at your job, and protecting your time at home is not neglecting your duty; it’s caring for your mental health so you can continue to give your best.
Take therapy. You can connect with me on nine two six six seven two six zero six five.
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Dr. Amit Kumar Patel
Sexologist
7 yrs exp
Rewa
You mentioned having a tight work schedule with factory-related calls and messages even at night, and you're looking for ways to mentally disconnect from work at home.
This is a common struggle in high-responsibility roles. Perfectionism and constant availability can make it feel like you're never truly off-duty, affecting your peace and family time.
A few helpful techniques:
Set clear “no work” zones or hours at home, even if short—like mealtime or bedtime.
Use two phones or separate apps for work and personal use, and mute work notifications during rest hours.
Practice mental shutdown rituals—like a short walk, shower, or prayer—after work.
Remind yourself daily: being available 24/7 doesn’t always equal better performance. Balance boosts productivity too.
👉 I can guide you further with personalized steps—feel free to consult me directly here:
https://www.practo.com/rewa/doctor/amit-kumar-patel-generalphysician
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Ms. Sheetal Kusumbe
Counselling Psychologist
21 yrs exp
Thane
Hello,
You have highlighted the need for work life balance, it surely contributes to overall productivity and holistic wellness.
The basic understanding that your work life is a variable factor and your family is a constant support.
Both are equally important and add value to your well being.
- Proactive planning at work wherever possible can avoid distractions in your personal life.
- Prioritisation and effective time Management facilitates a balance.
- Drawing Healthy Boundaries.
- Mindfully being present in the moment.
- Deep breathing exercises can help calm the mind and declutter unnecessary thoughts so you can focus on what matters.
- Quality time with family, proactively planning important events like birthdays, functions etc.
Healthy communication at regular intervals with significant team and family members accordingly keeps you well connected with them.
It enhances the confidence and support required for smoothly navigating a professional and personal life.
I wish you success.
You can consult for further professional guidance.
Happy Healthy Living!
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Dr. Shailaja Bandla
Addiction Psychiatrist
19 yrs exp
Vijayawada
Hi.. consult online for suggestions regarding the same
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